Is there anything like a “right” running cadence? Any number you should work for? Well, the right cadence is a heavily debated topic among runners and triathletes. Some studies show that most world-class runners take around 180 steps (or more) per minute – and, gosh, they are good!
Does that mean it’s the perfect number for you as well? Nes, or Yo. While there is no perfect individual number, science shows there is a range that you should aim for. And that range is individual. But aiming for 180 rpm is a valuable goal. Even more if you aren’t used to running in that range. Because improving your cadence not only will help you run faster with the same or even less effort, but it can also lessen your chance of injuries.
Scientists also state that most injuries result from three different aspects of your running technique. Heel striking, over-striding and cadence/or cadence. With Fe226’ The Ekstra Mile Perfect Posture Top and Muscle Activator Short you can already do it lot to improve all of them. Please have a look here to see how it works and learn about its proven results.
In order to improve your cadence – which is indeed easier when using The Ekstra Mile (TEM) Training Tools – we have curated two runner’s playlists for you. Check them out here and use them as much as you want. They contain different music which rhythms around 180 bpm, that will make it easy to just follow the beat and become a better runner.
This first one is loaded with punk rock songs, most of them very close to 180 bpm, some are just a little slower for your recovery, some are even slightly faster to challenge you and your body:
This second list is your choice if you are not 100% with punk rock, but rather like a mixture of alternative sound, some punk, some hip hop and even some pop:
If you prefer some rather hard rock'n'roll tunes, here's your runlist to aim for 180 bpm. Short warm-up and then just keep rollin'
If you never tried so many steps per minute, if you struggle with keeping that rythym - or if you want to use higher cadence for some running intervals, we also created a playlist. It's a mixture of slower songs for recovery and 180 bpm for intervals. Warm up for the first three song, than it's one fast, one slower...
Next steps: Buy yourself your TEM Training Tools, put them on, use our playlist and start to get used to higher running cadence. You can start with the first two songs, that feature a slightly lower cadence and then just stick to the playlist rpm as long as you can. Or just choose to run with the beat for every second song. Or however you feel good with. The only thing that really matters is trying to improve. This is how you can…
Unlock The Ekstra Mile
Oh, by the way: we tried it ourselves many times and we promise: it works!