06-09-2007, 03:26 PM
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180 BPM MP3 for Cadence
The running literature that I read recommends a cadence of 180 foot falls per minute. Most runners fall well short of that neumber. at 180 there is a higher efficiency in the running. For most people this means a shorter stride for a while as the muscles get used to the speed. Certainly for me it means increased use of my hamstrings, as I increase my relative foot speed on the ground. I have uploaded a 2:20 min clip of a 180 BPM metronome. try putting it a few times in your playlist and using it as a Fartlek, until you become more used to running at that cadence. Shorter strides are usually safer on the joints and muscles, so it is a good drill if you are having pains.
Download here  Last edited by Sportsmedjosh; 06-09-2007 at 06:00 PM.         
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06-10-2007, 02:41 AM
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I wish i was more of a runner so i could chim in here.
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06-11-2007, 05:11 AM
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I do run but nothing like marathon training. My longest I ever go is 6 miles avg is 2.5 - 3.0
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06-11-2007, 03:27 PM
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I finally broke down and got an iPod. I got the nike+, but then saw that my brand new Nikes weren't +. oops. There is a feature on the + where you can choose one song as a power song that plays when you hit the center button. I think that this file would be a great choice.
The wife is going to kick my butt when she see that I bought an iPod, the Plus and an armband, and now I am going to get some shoes too. I'll never get that polar RS800SD at this rate...
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06-11-2007, 06:50 PM
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There is going to be a a heart rate sensor coming out soon for nike plus which is going to be neat in my opinion. I hope it will be able to keep track of your heart rate during workouts. However I believe it is going to be a bracelet that needs to be worn, that is were my concern lies.
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06-11-2007, 08:31 PM
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let me guess, the bracelet will be yellow?
It's better than the chest strap for the polar, that thing is a constant reminder to belly breathe. So with the Nike+ there will be speed, distance and HRM? that's awesome. Man, I should have gone into biomechanics. Pretty soon we'll have a chip to measure multiple systems within the body, like the OBD in our cars.
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06-11-2007, 08:37 PM
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funny that you mention biomechanics that pretty much what i do =)
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06-11-2007, 08:39 PM
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Here is the post about it I made some time back. Haven't heard anything recently about it though
link
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06-11-2007, 08:55 PM
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not biomechanics as in the mechanics of a bio, but the engineering of mechanicals for bios. like pacemakers, artificial organs, and such. as soon as man can figure out tendon, bone and muscle replacements, look out!
The $80 price point for the bracelet is great compared to HRM, because when you look at the total system, it is still cheaper. The RS200SD costs $200, the Nike+ cost $30 so add $80 and you have the same for $110. That doesn't include the $250 for the nano, however if you factor in that mp3 with the Polar, you still come out ahead. especially if you were to try to find an MP3 player with a wrist remote. Now if you can integrate an in ear microphone to the headset, and sync it up to my phone, I can run, talk on the phone, and listen to music, all while taking measurements. I can't wait to check out the accuracy of the Nike+, I heard it wasnt that great. I checked last night, and my polar was off by .02 of a mile, meaning it read .98 at the one mile mark. I'll move the calibration up a tick and it will be bang spot on again.
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06-12-2007, 12:33 AM
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Feel free to give a write up. =)
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06-12-2007, 08:36 AM
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I think polar makes great things. Especially how most cardio equipment at the gym is polar heart rate ready. So If you don't really care about recording your heart rate you can always just wear the chest ban and have it sent to the machine.
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06-12-2007, 02:19 PM
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So, during my morning run it got me thinking....
What kind of BPM do you guys see or aim for on your runs? Depending on the run I'll generally be around 135-150 for recoveries, 145-158 on longs(bit high?) and 160-175 max on short bursts if I happen to do Fartlek runs.
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06-12-2007, 04:57 PM
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Those heart rates look about right. if I hit 165 on a run I am usually pretty beat. Now that summer is here, I use the HRM to keep from killing myself. Today on an easy 5, I was hitting 165, i was dehydrated and hot at 10am. It looks like I'll have to go back to getting up early. i am going to have to buy a VHS tape for my VCR to tape According to Jim. it comes on at night 11-12. i prefer late morning, but it gets way too hot for me.
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