Song #6 - So Cold

Back in the US-s... A

I had a fantastic time trekking the Italian Dolomites. While we were there they were declared a World Heritage site by UNESCO.

It was great to go with a member of a huge Italian family. Everyone spoiled us rotten with their kindness. I think I ate my weight in gelato, pasta, polenta, wine and cheese, oh so much cheese. So yea, the carb loading part of my training is covered, just roll me to start line of the Manhattan Half Marathon.

While I was gone ReverbNation invited me to participate in a Microsoft sponsored promotion that offers free downloads from unsigned artists. The artists get paid when their track gets downloaded. Since I was away from the internet I didn't push it too hard; so I was shocked to come back and find I already hit my cap! That means enough people downloaded it that I'm getting paid the maximum amount possible for this campaign. How cool is that? I won't be paid for further downloads but if people keep downloading it next time I could earn a higher cap. I encourage you to check it out at this url:

http://www.myspace.com/windows?homepage=ladysouthpaw

The song I chose for the promotion is called "So Cold." It is the last of the 6 Songs For Running to be written up on this blog. Actually, it was the first song I wrote for this project way back in February when trying to run in the frigid cold was high on my mind. I put it third in track order but it was my first official attempt at writing to the tempo of 180 beats per minute, the "optimal cadence for peak performance."

Which reminds me, my running pal Jess pointed me toward this running music article that was in the NY Times while I was away. It sites some of the players in the growing trend of making music for running. Jack Tupper Daniels the elite running coach and exercise physiologist responsible for the concept of the optimal cadence for peak performance has teamed up with musician Patrick Crowden to create a running music training program. Hellasound was also reviewed. I've been passively stalking them on twitter since their first running release a few months ago so it was cool to see them get some good press. Overall the article was further encouragement that there is a place for music that is conscious of the running experience and still plenty of room for growth. I already have tons of ideas churning for the next set of running songs that I am writing so it's exciting to get back to work on this.

Good news! If you want to add any of the Songs for Running to your running playlist they are now available for download on iTunes, Amazon, Napster, emusic, and Rhapsody. If you take them for a run, please let me know how it goes. Your feedback will help me in writing the new songs.

Thanks!
ladysouthpawmusic(at)gmail(dot)com

Stride Right: How Cadence Affects Running Performance

Recently I was at Jack Rabbit Sports in Brooklyn buying new running shoes. They analyze your running gait by using a treadmill and video equipment. I was told that I was bouncing too much. All the movement up and down was taking away from my forward momentum, slowing me down and also forcing more impact on my joints upon landing. The Jack Rabbit staffer recommended I read ChiRunning to help me adjust my form.

I went to work breaking down my running form and trying to figure out how to be more efficient. I bought Danny Dreyer's ChiRunning as well as other books on running technique. One key problem I found was that my stride was too long for the speed and the distances I was running. This was not as huge of an issue when I was running 2 to 3 miles on the treadmill but when I started training for a marathon and running for 10 miles or more I could feel my ITB (or iliotibial band) tighten with some accompanying knee pain. Icing and stretching helped but I wanted to reduce as much of the impact as possible in the first place.

According to Danny:

One of the most common and significant problems I see in runners is too long a stride length when running slowly. This is very inefficient and exhausting to the body. If your cadence is slower than 85 strides per minute, your feet stay in contact with the ground longer, which means that your legs are supporting your body weight for a longer period of time. Conversely, if your stride is over 85 strides per minute, you'll spend significantly less time on your feet, saving valuable energy. (ChiRunning, p81)

Dreyer recommends a cadence of between 85 and 90 strides per minute. That means if you are counting how many times you step with your left foot for one minute of running it should be 85-90 times. For both feet that would be a cadence of 170 to 180 steps per minute. The more I researched the more this magic number kept appearing. Up until this point I always thought the faster you ran the more steps you would take per minute. It turns out this is incorrect, it is actually the length of your stride that changes while the number of steps remains relatively consistent.

Exercise physiologist Jack Daniels, Ph.D., described by Runner's World as the "World's Best Running Coach" is known for his comprehensive research in sport performance and coaching of elite runners.

He writes in Daniel's Running Formula:

One of the first things I teach new runners is some basics about running cadence, or stride rate. Almost all elite distance runners (both men and women) tend to stride at about the same rate: 180 or more steps per minute. This means that they're taking 90 or more steps with each foot per minute, a rate that doesn't vary much even when they're not running fast. The main change that occurs as runners go faster is in stride length; the faster they go, the longer the stride rate becomes, with little change in rate of leg turnover. ... I try to save runners a lot of grief by encouraging them to convert to a stride rate associated with less landing shock and more efficient use of energy. ... We often talk about getting into a good running rhythm, and the one you want to get into involves 180 steps or more steps per minute. (p93-4)

There are a number of things I try to be conscious of while running to reduce my bounce: core strength, flexibility, alignment, arm swing etc. However, increasing my cadence and shortening my stride was the easiest fix that made the most difference right away.

So, how do you know if you are training at the correct cadence? Danny Dreyer encourages taking a metronome on runs. As a former young music student this sends me into memories of painful piano lessons and makes me want to tear my hair out. You may be guessing where I am going with this by now. My newfound knowledge and experience led me to choose a specific tempo for the new music. The beats per minute (b.p.m.) in music is what people tend to sync their steps per minute to if they are running to the rhythm of a song. Initially I had planned to write at different tempos and let people choose songs that matched their unique cadences or the speed they wanted to go. I was amazed to discover that I could run at the same cadence whether I was going fast or slow. Music became a useful tool to remaining consistent over an extended period of time.

The problem with most popular music in terms of running is that it is not written at an ideal tempo. It usually clocks in between 110 and 140 b.p.m. Of course there are exceptions which is why it is possible to find songs that work. The other problem with making a running playlist is that chances are the songs are all at different tempos. This again leads to problems of consistency and may inhibit your training.

Music can be very useful in training specifically in the case of developing a consistent stride rate when it is set to the correct tempo. I can hear voices of running coaches in my head arguing with the idea of running to music so I will again emphasize: it is important to be able to run without music so that you are prepared for race conditions and can listen in the moment to your body and what is going on around you. However, if you have multiple training runs per week there is no harm in having a couple of them to focus on rhythm and letting music add some extra vibrance.

In Songs for Running (the title of my new 6 song E.P.) I wrote the first 3 songs with the same beats and structure but at increasing tempos of 160, 170 and 180 b.p.m. to help people get used to the cadence if they are not already. After that all songs are written at the 180 b.p.m. gold standard.