When I started running I did not care too much about the pace, I set my own and that worked well for me. One day, I read an article about distance running coach Jack Daniels and how he analyzed the pace of elite runners. He found that most of them took 180 steps per minute.
I was intrigued and measured my pace next time I went for a run. I discovered that I took between 150 and 160 steps per minute, a much lower pace. But since mr. Daniels analysis also discovered that 180 bpm is a very efficient pace, I decided to give it a try.
I downloaded several 180 ppm songs, loaded them into my iPod and off I went. My first run felt very odd, I had to take smaller steps and I constantly felt off pace. However, I was determined to see it through for at least 5 runs, knowing that it takes time and effort to change a habit.
After 3 runs I was hooked. I was able to adhere to the 180 bpm rhythm but best of all I was able to increase my distance almost effortlessly and add a few kms to it. And weirdly, taking shorter steps also allowed me to run faster. Because you take smaller steps, you land with your feet underneath you instead of in front of you. This ensures you land on your midfoot, not your heel. Ever since, 180 bpm runs have been my friend. I highly recommend it!
If you want to give it a try, but don’t know if you have the right music, visit jog.fm. In the side pane you can select the desired pace and it will show you corresponding songs. Or you can you copy my play list.