By coach Matt Russ

How fast you run is a product of three basic elements; your stride length, your stride rate, and your force of contraction upon ground contact. Metronome running helps to address a common deficiency- low stride rate. Having a fast turn over or stride rate is crucial for running economically. It helps limit vertical oscillation which projects energy upwards vs. forward. Even a small amount of vertical motion, beyond what is needed to overcome gravity and project you forward, can significantly reduce pace. A runner with a lower stride rate tends to "bounce" creating greater impact forces and subsequent risk of injury.  Low stride rate can be in part due to over-striding which creates breaking forces and slows the runner with each stride.

Elite runners generally have stride rates in the 190 stride per minute range, while novices run closer to 170. You can gauge your stride rate through step counts or through the use of a metronome which I have found to be more effective.

Metronomes can be purchased at your local music store are relatively inexpensive, small, and lightweight.  I recommend purchasing a digital metronome that you may set to a specific beat rate, such as the Seiko Digital Metronome. The process is to set the metronome to a beat rate slightly above where you normally run, then match your footfalls to the rhythm. This gives you an auditory cue and rhythm vs. stride counting which just gives you a number. After a while you will carry the rhythm in your head. You may notice your stride smoothes out and that you are eventually running a bit faster with less effort. It is important to note that large increases in stride rate do not work very well. Attempt to increase stride rate in about 5 spm increments over several weeks. The treadmill is a good place to practice. You may vary your speed but try to keep your stride rate relatively consistent at different running speeds. Periodically re-check your stride rate to ensure your economy has not deteriorate or that you have fallen back into bad habits.

Matt Russ has coached and trained athletes up to the professional level, domestically and internationally, for over 15 years. He currently holds the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field Coach. Matt is Head Coach and owner of The Sport Factory, and coaches athletes of all levels full time. He is also free lance author and his articles are regularly featured in a variety of magazines and websites. Visit http://www.thesportfactory.com/ for more information or email him at coachmatt@thesportfactory.com