180 BPM Stride Rate Training Mix
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There is a lot of interest in increasing stride rate or turnover rate, and many people are targeting at least 180 steps per minute as a training goal. I've updated my 180 BPM running mix to help with this.

There are several reasons to increase stride rate, including achieving a more natural running form, increasing speed, and minimizing injury.

  • "Researchers have determined that most elite distance runners have a stride rate of about 180 strides per minute." This is from a Runner's World article on running at 180 bpm.

  • Many barefoot/natural running schools encourage a cadence of around 180 bpm. The Chi Running official website asserts that running at at least 180 strides per minute is one of the 10 components of good running form.

  • Increasing stride rate is an excellent way to increase speed without the additional risk of injuries caused by increasing stride length (over-striding). Check out another Runner's World article.

Here are the songs in the 180 BPM Training Mix...

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Bang Bang / K'naan & Adam Levine / 181 bpm
A Praise Chorus / Jimmy Eat World / 185 bpm
The Boys of Summer / Don Henley / 177 bpm
Lose Yourself / Eminem / 172 bpm
Written In the Stars / Tinie Tempah / 182 bpm
Bad Ass / Aphrodite & Mickey Finn / 178 bpm
Bang Bang Bang / Mark Ronson & The Business Intl / 185 bpm
Golden Phone / Micachu / 180 bpm
Gold Guns Girls/ Metric / 182 pm
Moments of Lust (Featuring Vikter Duplaix) / DJ Marky, Vikter Duplaix & XRS / 178
Wolf Like Me / TV On the Radio / 177 bpm
Some Weird Sin / Iggy Pop / 183 bpm
Alone Again Or / Love / 177 bpm
Let's Get Lost / Elliott Smith / 181 bpm
I'm Not Okay / My Chemical Romance / 180 bpm
I Only Want You / Eagles Of Death Metal / 174 bpm
Dark Entries / Bauhaus / 147 bpm
Living La Vida Loca / Ricky Martin / 178 bpm
Turning Japanese / The Vapors / 179 bpm
Dancing With Myself / Billy Idol / 177 bpm
Good Intentions Paving Co. / Joanna Newsom / 175 bpm
Come Undone / Duran Duran / 174 bpm
I. O. U. / The Replacements / 182 bpm
Everlasting Light / The Black Keys / 180 bpm
To My Enemies / Saint Motel / 185 bpm
Panic in Detroit / David Bowie / 186 bpm
Hang On to Yourself / David Bowie / 177 bpm
Monkey Wrench / Foo Fighters / 175 bpm
Standing Next to Me / The Last Shadow Puppets / 184 bpm
Go! / Tones on Tail / 177 bpm