The Best BPM for Running

Elsewhere on the site, I’ve mentioned the growing belief that faster running speeds can also lead to better form. As the folks at Competitor noted, “A higher step rate forces smaller strides, which bring runners’ feet more directly under them instead of out in front, decreases the injuries associated with overstriding, and increases efficiency.”

Ultramarathoner Scott Jurek made the point more succinctly, “If you focus on higher stride rate, much of the rest corrects itself.”

In The 4 Hour Body, Tim Ferriss advises runners to maintain a pace above 180 steps per minute: “Focus on at least 90 steps per minute with each leg. Particularly if fatigued, focus on this stride rate, which automatically produces the other characteristics of good running mechanics.”

To help folks feel the difference in their routine, I put together the Run Hundred 180 BPM Mix.

The original version of the album emphasizes rhythm–rather than melody–as I wanted to make it simple to hear the beat and move with it. To add a little variety, I’ve created an alternate version with the same tempo and a more melodic approach.

In the end, it’s the beat–more than the melodies–that will change your workout. But, the melodies keep things interesting. And, having twice as much music will give you more beats, more melodies, and more options.

For what it’s worth, I really appreciate the enthusiasm with which folks met this project. So, if you bought the original version of 180 BPM Mix, I’ll be sending you a free copy of the alternate version this week–in thanks for all the suggestions and support.

If you haven’t tried running with the 180 BPM Mix, you can pick up a copy for $12 below–and I’ll include a free copy of the alternate version with your order, too.

Lastly, if you try these out and don’t feel a difference, drop me a line–and I’ll send you a refund. (Your email receipt will include my contact information–in case you want to touch base.)

So, if you want to pick up the pace and see how it changes your routine, you can download both versions of the 180 BPM Mix here.