A good way to maintain a quick, efficient cadence is to run to music that has just the right tempo to match that magical 170-190 strides per minute. With enough practice it will come naturally, but until it becomes second nature, a well-planned playlist is a big help!
Here are some of my favourites:
Ward Thomas: Push For The Stride (172 bpm)
Sia: Chandelier (173 bpm)
The Vamps & Demi Lovato: Somebody To You (174 bpm)
Foo Fighters: Monkey Wrench (174 bpm)
Nicki Minaj: Girls Fall Like Dominoes (174 bpm)
Rachel Platten: Fight Song (175 bpm)
Katy Perry: Roar (178 bpm)
Ed Sheeran & Rudimental: Bloodstream (178 bpm)
Evanescence: Taking Over Me (180 bpm)
30 Seconds To Mars: The Kill (182 bpm)
Tinie Tempah: Written In The Stars (184 bpm)
Clement Marfo & The Frontline: Champion (186 bpm)
Ellie Gouding: Love Me Like You Do (188 bpm)
RACING WAS a great experience. I felt anxious about getting there on time, nervous just before the start, unsure about where I should position myself at the start line (as it turned out, I ended up a bit too far back), and annoyed I didn’t get my GPS signal sorted in time, but as soon as we were off it was enjoyable and fun. Yes, fun. The route was hilly (“gently undulating” is a big, fat lie) and it got a little too hot for anyone’s liking, but I enjoyed every minute. Sure, some of the hills felt tough and I put everything I had left into a sprint finish, but it was an overwhelmingly positive experience. I did run very cautiously for the first half, but picked up the pace and started overtaking runner after runner, finishing in a fairly respectable time too. But it was after the race when my competitive spirit really kicked in. By the following day I was kicking myself for not running the first half of the race a little bit faster, wondering how much quicker my time could have been. And the day after that, I signed up for another 10k in just a few weeks’ time to test my fitness and a better race strategy on a flatter course, hopefully on a cooler day. Next time, I want to be faster. Continue reading
I’M A RUNNER. I’m still relatively new to running, but boy, have I been bitten by the bug. I’m a runner. Saying that makes me feel a little bit proud of myself.
I haven’t always been a runner. In fact, for the vast majority of my life I have wanted nothing to do with running. My sister has run for years, but while I have admired her guts, commitment and toned legs, I have written off all things running as total lunacy. Craziness. Sure, I’ve run a fair bit, but it has been mainly on the basketball court or other sports field, i.e. while having actual fun. I have done massage at running events – the state of those poor people at the end of a marathon…! – and I have had a lot of clients who run. But I never really got it.
But now, I have joined a running club and am preparing for my first race. I’m an actual, bona fide runner.