Long answer?! The scientific literature describes that a step rate moving towards and around 180 BPM is healthy for the body, as it promotes efficient running. The key word is towards and around as it can vary by the individual’s running journey (i.e. starting point), injury history and by the type of session. To determine your STEPS/MIN over different speeds, you can experiment with a trained running coach or on your own by paying attention to how you feel during the run. Since this will potentially be a different way of running for your body, it may feel awkward at first. Just know that after some practice, you will feel lighter and more comfortable as your body adapts.

Short answer? If you think STEPS/MIN may be a problem for you, i.e. you know that you are slow (under 160 BPM), then gently increase your STEPS/MIN by gentle increments over time. Talk to us!

Our founder Rachel Stanley is often asked this question. Her advice is to learn the technique of adopting a higher STEPS/MIN in whatever footwear you are currently running in. After modifying and improving your STEPS/MIN, you can begin to move towards a more minimalist shoe (one that has less height in the heel and more flexibility) as this may further improve your efficiency due to increased availability of the range of motion of the ankle.

Natural, natural, natural because it’s all about minimising the load on your joints. If possible, we personally love and suggest running on trails or parkland. Where tarmac and concrete are your only choices, increasing STEPS/MIN is even more important in order to adopt a lighter running feel on these harder surfaces.

Natural surfaces provide some spring – think of the subtle bounce in grass and mud versus concrete footpaths. More importantly, natural surfaces utilise a greater range of motion within and across the entire foot, which strengthens functionality and develops mobility.

A lot of running injuries can be linked to a low STEPS/MIN. Our advice is to work with us at Run180 to increase your STEPS/MIN as a means of reducing the potential of future running injuries. Book a private coaching session with Run180 so we can analyse your running technique and make all necessary recommendations. After 25 years in the game, Rachel Stanley, our Founder, has seen and treated every running injury there is.

Please work with your chosen health specialist to potentially look at a run program that includes appropriate STEPS/MIN and also all of the important elements of cross training.

*Note: Your health specialist can be a doctor, physiotherapist, chiropractor, personal trainer, or running coach.

There are many factors that affect speed: STEPS/MIN, genetics, fitness history, injuries, state of nutrition and hydration, and access to coaches and programs. The most important, however, may be attitude. Our Run180 founder Rachel Stanley, was taught this lesson by her mum. Mum Stanley was 65 years old when she completed the Sydney half marathon (her first and only half) with her two daughters. Four months prior to the event, Rachel provided her mum with a program which she diligently adhered to. Mum Stanley attributes her success to a real desire to do well. “It’s all in the mind” she said. What a great attitude!

The good news is that everyone who wants to, can get faster. We just need to start from wherever we are at. Importantly we must want to make the change. .

Cramping, twitching and shaking can be related to your body’s hydration levels and electrolyte balance. Important salts and minerals, such as magnesium and potassium, should be replenished after every run. In regard to muscle soreness, our founder Rachel likes to call this “weakness leaving the body.” The technical term is Delayed Onset Muscle Soreness (DOMS) and the best way to prevent DOMS is to build any run program slowly over time and by not overdoing it. Remember, less is more!

Headaches whilst running can typically be caused by four reasons:

> Hydration levels (too low) > Compression through the whole skeletal system from a heavy heel strike > Tension in the jaw, neck, and shoulders > Incorrect breath technique and timing.

Stay hydrated, lighter on your feet and relaxed in your body.

Most humans have not taken optimal care of their muscular and skeletal systems due to inactivity. This creates weakness and tightness in the musculature of the body which can lead to stress on your joints and crepitus, (which is the medical term for the noises that you are hearing). The remedy for crepitus is to engage in a strength, mobility and conditioning program, eat and drink well, and, if you’re already running, improve your running technique.

The most common cause of a stitch is eating or drinking too much prior to a run. This puts stress on the abdominal organs which then stresses the fascial and muscular attachments into the diaphragm. To remedy a stitch, stop running and stretch the area by bending backwards and sideways (away from the stitched side) while massaging the stitch with your hand. To prevent stitches, determine your perfect balance of food and drink prior to a run as each person’s tolerance varies.

Not only is running as you enter older age possible, but it is also strongly supported in the scientific literature as being positive for both human health and longevity. Dad Stanley is 74 years old and has run an average of 15-20k per week for his entire life. He says he does it because he likes drinking beer and he figures that they balance each other out. Unknowingly, he has always run with a perfect rhythm of 180 BPM.

The “runner’s high” is the sensation and feeling of joy caused by the body’s natural release of endorphins that can occur during exercise. Think of endorphins as your body’s natural opiates. The runner’s high is not a given on every run. We like to quote the old adage – it’s not about the end, it’s about the journey. So, the quickest way to a runner’s high is to simply find the joy in running, which is the central message of Run180.

Rachel and her team can do one-on-one assessments either remote or in person.Get in touch directy, here.

We can tell you’re an all-star already. The best runners are those that share their love of running with others – and we love that you want to share with friends and/or colleagues. Book a group or corporate running workshop below.