Report your stride rate @ your easy/maintenance pace

Yes! If you have a workout/race stride rate of 180+ you should have the same easy run rate. Pay attention on your easy days to your form that you are not bounding but maintaining a short and efficient stride. Many of us let our form go to pot on easy days which leads to injury and less quality and efficient running.

Start running mid-foot, just go out on a two mile run to work into it. It'll be awkward at first and hurt the next day, but after you hit 5000 strides which is only about 40 minutes total of running, you will build new muscle memory fiber. After full recovery you'll naturaly be hitting 180 strides a min.

I warn you though, WORK INTO ITT!!! You'll probably feel good during your run and end up running for 40 min but trust me you'll regret it. I learned the hard way

Count your strides to, make sure your hitting 180 a min.

Let me know how it works out

Not sure if you guys know this, but 180 is not a magic number. When the research from Daniels came out about this, he found that the elites that he studied ran with AT LEAST 180 strides per minute. So some were up around 200.

So if you are doing 140, you will benefit from less pounding by switching to a higher rate. But just because you hit 180 doesn't mean that is your optimal rate.

Stride rate is no longer the kosher metric. Most elites consider only leg speed velocity.

runjason wrote:

Start running mid-foot, just go out on a two mile run to work into it. It'll be awkward at first and hurt the next day, but after you hit 5000 strides which is only about 40 minutes total of running, you will build new muscle memory fiber. After full recovery you'll naturaly be hitting 180 strides a min.

I warn you though, WORK INTO ITT!!! You'll probably feel good during your run and end up running for 40 min but trust me you'll regret it. I learned the hard way

Count your strides to, make sure your hitting 180 a min.

Let me know how it works out

I can force 180+ with small strides, but it feels unnatural on my easy days. On my tempos though

, if I don't hit over 180, then I'm over striding. I'm 6"1 btw.

To answer your question (an not lecture you on hitting 180), on my easy runs I hit about 176-178. Also, I definitely don't feel like I'm overstriding.

runjason wrote:

Start running mid-foot, just go out on a two mile run to work into it. It'll be awkward at first and hurt the next day, but after you hit 5000 strides which is only about 40 minutes total of running, you will build new muscle memory fiber. After full recovery you'll naturaly be hitting 180 strides a min.

I warn you though, WORK INTO ITT!!! You'll probably feel good during your run and end up running for 40 min but trust me you'll regret it. I learned the hard way

Count your strides to, make sure your hitting 180 a min.

Let me know how it works out

Are you saying that if you are a forefoot (or trying) to switch back to mid foot (I can easily do this) and hit 180 on easy?

Anybody,

Isn't 180 at easy pace just short shuffling? Its also bloody annoying when your trying to relax. If it was down to 150-160 at easy pace the damage can't be that bad, plus wouldn't the vibrations be better for looser muscles OR even better to build strong muscles because of increase fatigued?

I'm typically 165-170ish.

180 is a b.s. number. Come on.

brohemoth wrote:

Not sure if you guys know this, but 180 is not a magic number. When the research from Daniels came out about this, he found that the elites that he studied ran with AT LEAST 180 strides per minute. So some were up around 200.

While they were RACING.

That's the key point everyone seems to miss.

adssasdgasg wrote:

I'm typically 165-170ish.

180 is a b.s. number. Come on.

QFE