Metronome Watch
by Coach Matt Russ
Running at the correct stride rate increases efficiency and reduces impact and vertical oscillation. Elite runners generally have stride rates in the 190 stride per minute range, while novices run closer to 170. If you are running below 170 strides per minute run economy is reduced and stride rate should be addressed.
An athlete can use stride counting to check and adjust stride rate but I have found the use of a metronome to be much more effective. You simply dial in the stride rate you would like to achieve and match your footfalls to the auditory beat of the metronome. The Metronome Watch takes this a step further. Not only does it emit a beat it also transfers a matching vibration to the wrist giving greater feedback. The Metronome Watch is also smaller and more portable than the average metronome. The rechargeable unit is easy to use, lightweight, and the strap is comfortable nylon mesh. It is not water proof and I doubt it will withstand as much shock as a heart rate monitor, but overall a quality tool for the price.
If you use the Metronome Watch first find out what your current stride rate is by matching the beat rate to your normal stride. Then try to increase your stride rate gradually by about 5 strides per minute every few weeks. You can also use it to compare your stride rate over the course of a long run. Stride rate will often slow with fatigue. You could also use the Metronome Watch to work on cycling cadence.
$54.95 at www.metronomewatch.com
Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years.
He currently holds expert licenses from
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