Double that number to calculate the total for 60 seconds. Still, the USMC running cadence instills this theme for their beats. Scuba diver, murky water 170+ if your easy pace is faster than 10-minutes per mile. Running cadence - also known as stride rate - refers to the number of steps per minute (SPM) you take as you run. step frequency. If you are not an Army Cadet then I apologize as this favors the Army, I just don't know cadences from other . When marching, we're chanting "Infanterie, du bist die Krone aller . AhhuhhhAhhAhh.Ahhh Running Cadences For the Academy. A quick question for any of you guys, I'm in the academy now and I need some fire relevant cadences. This is a clip of Fort Jackson Post CSM Christian calling a popular and original cadence "Hard Work" which he is the Voice behind this Cadence on the Gatorad. Save my name, email, and website in this browser for the next time I comment. Were going to cut this short mainly, there are four known types of cadences in the military. 2 0 obj Jog slowly or walk back to the top, then repeat. Keep in mind, many of these Army Running Cadences are modified slightly by the person singing them. Learn how your comment data is processed. The excitements begun So, Haiti, Bosnia, Somalia, or Iraq these countries have been plagued by conflict, and American forces have chimed in to stop it. I got some tacos with red sauce again, to help me feed my double chin again. In fact, cadence can vary dramatically based on a host of factors like: And because cadence varies, its important to focus on it only when it really matters. Jack McNamara, a highly experienced strength coach, clinical exercise physiologist, and personal training educator, emphasizes this aspect. A post shared by Jason Fitzgerald (@jasonfitz1) on Dec 11, 2019 at 11:52am PST. (Navy Running cadence to the beat of the Beastie Boys Fight For Your Rights) You wake up, CHIPPING PAINT (Navy Marching Cadence) Chip paint, chip paint its all I do Chip paint, chip paint, what about. Next time that you are leading PT, give these Army inspired running cadences a try and have some fun. So early, so early, so early in the morning, Outta my rack at a Quarter to Four Climb that mountain, higher and higher One rule: Dont make fun of Chuck Norris! The song shares that they are proud of being a Marine and to serve their country whole-heartedly. One rolled over to the other and said If youre keeping track of your cadence, you will notice this change more quickly, giving you (or your coach) insight on areas you need to work on to prevent it from happening. There are several ways to measure or track your running cadence. I turned to leave, and she spun me around; She kicked me in the head, and threw me to the ground. Despite what running coaches used to tell us. Singin hey that Jody boy. Working on my turnover in the mountains of Colorado. Some of these have been made out of jest from military aficionados. For the average human being, this breaking point is 2m/s, which is also 4.47mph, 7.19kph, and 13:25min/mile. Guts and danger We will discuss popular/common cadences and then awesome cadences that aren't quite as well known. They need to be PG rated with no curse words. They took away my favorite jeans, now I'm. Party Hardy. I looked up through my tears, and with a voice full of fear, I begged, Please, Old Lady, dont kill me right here.. This website uses cookies to improve your experience. Awhile back, the number 180 was popularized in Jack Daniels Running Formula (perhaps *the* OG training book). Airborne! C-130 rollin' down the strip. lean and mean, The Chock Blocks (Tangos) are digging The examples above are lists of both entertaining and a dash of obscene. First, determine your baseline. This cadence has a more somber tune that speaks the harsh truth of being a marine. The Sound of Silence by Disturbed. The Middle by Jimmy Eat World. Over-striding means stretching the leg further than is necessary, and landing heavily on their heel. WELL I GUESS I WONT BE GOING BACK TO MISSIPPI NO MORE. Live the life of guts and danger In this article, I want to focus on yourrunning cadence because this was focused on heavily in Born to Run and is a major aspect of good form. Free T-Shirt Guarantee If this is not the easiest supply purchase youve ever done Ill send you a free T-Shirt. So maybe instead of a one-size-fits-all approach, we need to start thinking about running cadence differently. A USMC running cadence displays an impressive and light side of military training. 141 members and 34600 guests. A whole bunch of legs looking at me. Probably youve seen them from afar or from the movies, but their chant keeps their steps, breathing, and discipline, in unison and intact. Cadences in the army are known as your jogging or marching song. In 1930, Tommy's gun. Couch To 5k + Plan2. Letme here your Battle Cry 2008. Please check with your doctor before starting any physical fitness program, enlisting in the Army, walking up the stairs, or typing on your keyboard. I havent seen Suzie since I dont know when. # 10: "No Sweat" One mile - No Sweat Two mile . Whether you are a drill sergeant at basic combat training or an army cadet, these popular cadences can make a long run feel a lot shorter. They got a boards sense of humor and they are so rude. AhhuhhhAhhAhh. Rather than using your cadence to dictate your run performance. I singin hey hey that Jody boy. She said, Listen, Sonny, Im talking to you; Im an instructor at the Airborne School.. She did PT just for kicks, When my grand mama was 97 Veteran owned and veteran run. November 14, 2022 November 30, 2022 Administrator 1 Comment Airborn, Bud Lite, C-130, Drop Zone, Ranger, Schlitz. AhhuhhhAhhAhh.Ahhh However, some of them retained their patriotic hymns. Your email address will not be published. Thank you. In other words, its the speed at which your legs churn over as you pound the trails. Pot Belly, Pot Belly are you eatin again? Lets do this. You will be surprised that naturally, your cadence will increase. When the Seasons Change by Five Finger Death Punch. Hi Ho Lock and Load Once we have learned to run at a faster cadence this can lead to an improvement in our running economy. AhhuhhhAhhAhh.Ahhh Lets learn more about running cadence, why its important, when you should attempt to change it, and why some runners shouldavoid modifying their form. Nevertheless, Jody jokes are all made-up stories by the military or some people to poke fun of the rhythms. While 180 SPM shouldnt be your target, it can be a nice reference point as you begin to work on your cadence and stride length. Then try to increase that number by 5 per cent . Best Gifts For Women Runners. SHE SAID IT WAS EITHER ME OR THE CORPS Shes ready to help female soldiers maximize their fitness and score on the ACFT Read More about Featured Coach: Meg Cruz. running cadences wanna be a d.i. This originated with legendary running coach Jack Daniels analysis of elite runners during the 1984 Olympics. I said hey old lady dont you think youre too old, You better leave that jumpin to the young and the bold, She said hey young punk who you talkin to, Then I seen an old lady walkin down the street. The smartwatch has to be one of the best inventions ever made for runners . :a t > `y~BJD$a*E'e9J)b]k 7.00 /10 7. This is another joke to birds. xXn8}aERD(I 6}(-c~gHI62gs9#x>|x{$?xC? The fibers in, thats just plain luck They put me in a barber's chair, spun me around I had no hair. My Battles and I are fighting with the enemy We also have a video overview of running cadence on Strength Runnings YouTube channel: Its also a spectrum, meaning that if youre substantially faster than the 10min/mile threshold, your cadence will vary accordingly. From general topics to more of what you would expect to find here, vietnamresearch.com has it all. Regardless of their purpose, leaders understand that cadences provide motivation, instill teamwork, and ultimately make our running seem more military like. They got poor table manners and they are so crude. Its now generally accepted that there is no one-size-fits-all recommended running cadence; it is dictated by your running mechanics, height, and strength. Form cues are simple tasks that you perform while running that reinforce proper technique. If youd like to see some of my favorite Army Running Cadence books and resources, check out the links below. Running cadence also known as stride rate refers to the number of steps per minute (SPM) you take as you run. 4 0 obj Also, I have to say I love your pride in being a tanker, YACYAS! They came from the story of Jody, (the old name for rhythms) a man whos in poor condition for military service. Would you like it? After all, your running speed is simply the combination of these two: Running speed = running cadence (SPM) x stride length. Oh, and they practically never got injured. We are required to have running cadences in PT and I'm trying to find some good police running cadences. Our business is set up to supply the Military for the new ACRT. Peter, St. Peter, hope Im not late, Dont even know if were ever coming home, Count one-thousand, two-thousand, three-thousand, four, She wore it in the springtime, in the early month of May, And if you asked her why the heck she wore it, Shed say she wore it for her soldier who was far, far away, She wore it for her soldier who was far, far away, Around the block she pushed a baby carriage, She pushed it in the springtime, in the early month of May, And if you asked her why the heck she pushed it, Shed say she pushed it for her soldier who was far, far away, She pushed it for her soldier who was far, far away, Behind the door, her father kept a shotgun, She kept it in the springtime, in the early month of May, And if you asked her why the heck she kept it, Shed say she kept it for her soldier who was far, far away, She kept it for her soldier who was far, far away, Around his grave she laid the pretty flowers, She laid them in the springtime, in the early month of May, And if you asked her why the heck she laid them, Shed say she laid them for her soldier who was far, far away, She laid them for her soldier who was far, far away, all I wanna hear is that _____ sound. For decades, we . The number of steps you take (on both legs) in one minute is your cadence. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Running cadences have to be faster than marching cadences. One mile No Sweat Two mile Better yet Three miles Gotta run Four miles Just for fun Come on Lets go We can go Through the snow We can run To the sun We train In the rain A-I R-B O-R N-E Can you be Like me? Be the first to know of the new changes. We salute everyone for their originality. The most effective way to solve this problem is to play with your running cadence on the treadmill. I went to the place where they made Marines. You better leave that slidin to the young and the bold, Im an instructor from Air Assault school, She had a tank on her back, and fins on her feet, You better leave that divin to the young and the bold, Said, St. It varies based on speed and is slightly different based on each individual runners mechanics, height, strength, and mobility. This category only includes cookies that ensures basic functionalities and security features of the website. At sixty-six he came out of the gutter. He found that cadence varied widely. I wanna be a mountain climber Army Running Cadences - Top 5; A Yellow Bird (Marching Cadence) Home Page; Momma Momma Cant you see? And Jody's bin-a whooped before. Day or night, Momma and Poppa were lyin in bed Now we get up, so early in the morning. I was happy with that. 10 Funny Cadences Youll Die From Laughter, When Navy Seals are cooler than comic book heroes. Its a metric that varies widely and is more of an appropriate range rather than a single, specific number. Whatcha doin grand mama, She loves to double time Longer, bounding steps are less efficient, require more energy, and arent as economical at covering most gnarly trails in the mountains. Remember that there is no such thing as the best running cadence. Bury speakers all around my toes / So I can rock with Axel Rose. When your butt is on the line, so is theirs. They can even be used in a long march to keep up the esprit de corps. Justin, I love the LT dont be blue, that made me laugh. So early, so early, so early in the morning, Let me hear your Battle Cry AIRBORNE. If you see what we mean, theres some humor added to it and they placed Jodi and Suzy together in the story. 5. The best running cadences from the Army, Navy, Air Force, USMC and Coast Guard. Paratroopers take to the skies. She had ropes in her hand, jump boots on her feet. I can now say I am in the sub-4 crew for the rest of my life, which is amazing. We have night vision on our M16. (By the way, I recommend setting the metronome to half of your target SPM i.e. But the most recent literature suggests that focusing on cadence as a primary factor in your running is probably a mistake. Largest Source of Online Military Cadences. Running Cadences Sittin' on a mountain top, beating my drum Beat it so hard that he MP's come I said MP, MP, don't arrest me Arrest that leg behind the tree He stole the whiskey, I stole the wine All I ever do is double-time Airborne Ranger raving mad He's got a tab I wish I had Black and gold and half moon shape Count (One) Airborne Soldier (Two) Better do your best (Three) Before you find yourself (Four) In the leaning rest. 1 0 obj <> Home Form and Mechanics Whats the Best Running Cadence? 1.-. Beware of anyone or any article touting 180 spm as the "best" or "correct" cadence. Scuba diver, murky water <>>> Performance Physique running coach Arj Thiruchelvam reports there have been a number of studies that have focused on Olympic runners. Repeat this throughout your run. Keep in mind, many of these Army Running Cadences are modified slightly by the person singing them. C-130 Rollin' Down the Strip. I like to use a metronome app on my phone to help keep my SPM on track, that way all I have to do is follow the metronome to be sure I'm sticking with that original cadence. ~ USAMM. AhhuhhhAhhAhh.Ahhh 10-15 gonna take a little trip. Post 238 is the best. You can also use form cues to make this process easier. Watch, listen and enjoy. This allows you to maintain the same pace over time as you increase and decrease your step rate. Ultimately, a slow step rate means that runners are taking longer, slower strides. Yes, some of that depended on factors like height and weight, but ultimately, that didnt matter when it came to top finishers. A portion of net profits are returned to the Army Emergency Relief Fund. <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> I used the 8,46 rule for as long as I could and that left enough in the tank to reach my goal depsite a major slow down over the last 8 miles. Good runners usually have a higher cadence because they usually . Your lil boys jumpin from the sky I put together this list from independent research, talking with fellow Soldiers and veterans, and from my own experience. Marine Corps recruiter was hanging around, Suzys in the bedroom, Jodies at the window, Johnnys got his bags and hes ready to go, Drill Instructors trained him rough and hard, They taught him to fight, they taught him to march, Marine Corps recruiter was hanging around, Sunday he was bacon, on Monday he was ham, Tuesday he was burgers on Wednesday he was steak, Me and my donkey gonna take a little trip, The Colonels in need of some Crispy strips. Big Dodge Pursuit Unit. If you live in San Diego Ill personally drive the gear to you. Well the poor girl died and went to heaven. On a side note, I found the NSN for a horse and for whiskey, I wish the Army issued me those two things. Clearly, this piqued every runners interest and the book rocketed onto the bestseller lists for years. 211 is a goin' down. Dispatcher said somebody needs help. In the morning I've been running myself, and now he's asked me to run with him. Remember to divide your target SPM by 2, and use that number in your BPM search. Stand up, hook up, shuffle to the door. A Tangos crying on his knees Get yourself a sergeant Wind him up tight Follow in the morning Dog him all night Dog him in the hall Dog him in the wall I saida who, huh, what, I gotta Yo-Yo!!! Were Soldiers Trained and Ready, Ready for war 3. Runner A has a fast cadence and short stride. . This is actually the most popular Chesty Puller running cadence in the military. The Army Fitness test is changing in 2020. After analyzing the cadence of the top 5 finishers, he found that their cadences ranged from 155-203 SPM. "Push, Push, Push" said the corporals. But if youre sprinting or running a series of fast repetitions, your cadence might be 220 steps per minute! 2 Critical Ingredients, Lindsay Crouse on Investing in Women, Breakthroughs, and Running Journalism, A post shared by Jason Fitzgerald (@jasonfitz1), Reduces impact forces traveling up the leg, helping make running less stressful, Helps eliminate the aggressive, heel smashing variety of heel-striking, Reduces over-striding, braking forces, and thus improves economy, An easy pace of 7:00 per mile will likely want a cadence closer to 180 steps per minute, An easy pace of 9:30 per mile can be much closer to 170 steps per minute, Regular workouts where you run a variety of paces faster than an easy effort, Higher mileage with weekly totals in the 40s, 50s and beyond, Trail running, which helps build extra athleticism, 160+ if your easy pace is slower than 10-minutes per mile, 170+ if your easy pace is faster than 10-minutes per mile, When (and for how long) to do each cue while youre running, Tips to make each cue easier to execute (hint: strength matters! A typical cadence is between 150 - 200 steps per minute, but experts put 170+ SPM as the sweet spot for optimum running efficiency for reasons best left to the physicists to explain. / 1,2 . LT LT dont be blue My little private has two ribbons too, Displays them proudly on his chest Oh my God what a mess, LT LT dont be blue One day you can have a rack too, Left left lefty righto leo When I go to heaven Saint Peter, he will say Howd you earn your living Howd you earn your pay I replied in a fit of anger Made my livin as an M1 TANKER When I go home The girlies they will say Howd you earn your living Howd you earn your pay I replied with a cool kinda nod I earned my living serving my God When I go to war The hippies they will say Howd you earn your living Howd you earn your pay I replied as I pulled out my knife Get out of my way or Ill end your life Left left lefty righto leo, Rollin down the tank trail kickin up dust, TCs on the .50 cal raising a fuss, I said Hey TC, whats the big deal? I wanna be a scuba diver We are proud to serve our country and our corp, The eagle is the country we are proud to serve, The globe we wear shows our worldwide service, The anchor shows our strong naval traditions, Marines are strong, and we will never die. Sit down, buckle up, run code 3. 8.00 /10 9. My reserve don't open, I loose my nerve! See the lyrics below while tuning to the. It keeps people motivated and builds cohesiveness in the unit. Cadences in the army are known as your jogging or marching song. And yet after a couple of years I regularly knocked out sub 2.45 marathons pb of 2.35 and half marathons of between 1.10 to 1.12 as a club runner. Rather than blindly pledge our allegiance to 180 steps per minute, were going to take a more nuanced view: If your easy pace is slower than 10 minutes per mile, your cadence ought to be 160+ steps per minute. 02-23-2005, 07:24 PM. Downhill sprint is ideal for improving your technique and increase your leg turnover. Below is the example command to run a single-threaded (+mt=1) Spectre X job. This comes from the 1984 Olympics where famous coach Jack . I got a grunt rollin through my front roadwheel. vietnamresearch.com-This website is for sale! And while it's often used as a performance metric, the latest studies suggest that perhaps we've been too focussed on . . The cadence also helped keep everyone moving in step. And lastly, many running watches began to display . They like to do nothing but fuss and fight. All day 2.-. And we mean it that its quite funny and inappropriate at times.See the most comical cadencies here. *This cadence can go on forever if you have rhythm and youre creative. FORT SILL, Okla. -- Throughout a Soldier's career, cadences carry the beat every step of the way. The Launchers stuck I dont know how Mountain climber, higher and higher. Again, it attaches Chestys name for motivation to becoming a good marine. It also makes the run go by faster. Coros Vertix 2. AhhuhhhAhhAhh. It turns out that cadence is likely less important than what running coaches have previously assumed. . The song is patterned to the nursery rhyme of Old King Cole and so are the beats. The green light glows and I dash into the midnight When I'm working with runners with a slower-cadence I can often hear just how hard . "I hear ya callin" was one I switched up to make it suit the academy. "C-130 Rolling Down The Strip" 4. Hope it helps. Hooah. 64 Rangers on a one-way trip. They say that in the Army the coffees mighty fine, It looks like muddy water and tastes like turpentine, They say that in the Army the chow is mighty fine, a chicken jumped off the table and started marking time, They say that in the Army the biscuits are mighty fine, one rolled off the table and killed a friend of mine, They say that in the Army the trainings might fine, last night there were ten of us, now theres only nine, They say that in the Army the pay is mighty fine, they give you a hundred dollars and take back ninety-nine, I Seen an old lady walkin down the street. C130 rollin down the strip Airborne Tanker Gonna take a little trip Stand up, hook up, Shuffle to the door Jump right out and count to four And if my main dont open wide Ive got a reserve by my side And if that one dont open round Ill be the first one on the ground. Theres nothing like singing a good cadence when doing a long Army run. I earn my living killing commies for my God, And I replied as I pulled out my knife AhhuhhhAhhAhh. This analog, simple, and very basic method is superior to apps or devices that track your cadence because its 100% accurate. For those who live to run, they wouldnt want to have to sit out due to an injury and cadence is a proactive way to mitigate this. Running Cadence. Rapid turn around. If the 180 SPM number is more of a rough guideline than a benchmark, is there really any benefit to running a fast cadence? An M4 cause it always quits And everyone knows the grunts aint **** Cause were mentally able and were physically fit If you aint Armor then you aint ****. In conclusion, these are the top 10 Army Running Cadences of all time, as I see it. An Army cadence is actually both; an inflection of the voice by the individual leading the cadence that helps those who are running or marching in formation keep a steady tempo or rhythm as they march or run. Non-military cadences Police . for running.I'm not sure who's the first uploader or editor of this cadence video.Having collected this kind of cadence videos(edited) since 2011.I want to s. Theres a little bit of obscenity there, but those elements have already compromised the running cadences rhythms in the military. I was once told by the physio dep at norwich. If I die in a German Blitz / Bury me deep with a case of Schlitz. This website is for sale! The song has a light and fun element to it which can make any people get up and running. Guts and danger, Airborne Ranger, Same two old ladies lying in bed If I die don't bring me back / Bury me with a case of Jack. So early in the morning, Prime Powers up, the Radars done Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to reduce injuries. Since we run approximately 80% (or more) of our mileage at this easy pace, cadence is an important metric to understand because it impacts how economical we are for a majority of our mileage. 45 x 2 = 90 total times your left foot hits the ground in 60 seconds. I always read these very interesting articles but in the end over the years Ive learnt to listen to my body rather than a myriad of sometimes conflicting advice. Most topics talk about patriotism, military life, and homesickness. AhhuhhhAhhAhh.Ahhh I said, Hey, Old Lady, where you goin to?, She said, Im goin to the Army Airborne School.. ), Photos of me in split-leg short shorts racing with sunglasses (youre welcome). Related: How To Increase Cadence While Running: 6 Pro Tips. The history of most of these cadences comes from a certain lore of Jodi an unfit man to join the army. Left Foot Freestyle. Can you be fit. She said, Listen, Sonny, dont you mess with me; Hit him in the temple with his left heel. Cause your lil girl wears a parachute While it was, Here we Go again is a classic Military cadence well suited for the Army, Navy, Air Force, Coast Guard and, Air Force Running Cadence Through the desert and across the plains Steaming jungles and tropic rains No mortal foe can, Horse Named Blue Police Running Cadence A six gun, a tin star, a horse named Blue. Heres a great video with an awesome cadence. The best running cadence is often considered to be 180 steps per minute, but a study looking at elite runners shows it's not so simple. My main don't open, I use my reserve! The sound of the Radar is loud and bold I should be able to run for a bus let alone run marathons. One, Two, Three, Four. And that time is when were running at an easy, comfortable effort. I don't know of any cadences specifically for police. Fitbit Versa 4. However, there are military cadence tapes available. Grabbed my ruck on my way out the door So early, so early, so early in the morning, Emplace the Big Four there and now The army's fair but they don't compare to Marine Corps Infantry. Common Running Cadence. endobj Were Soldiers Trained and Ready, Ready for war They gotta go He, for his own reasons, wants to run cadence. I see the bearded ninja(Platoon Repeats)Alone upon the hi-ill(Platoon Repeats)His name is Chuck Norris(Platoon Repeats)And kill I know he wi-ill(Platoon Repeats), CHORUS:Chuck No orr rr iss(Chuck, chuck, chuck hes the man! Do you find yourself being the cadence caller at your platoons fun runs? Top 10 Reasons to buy your ACRT Gear from us: Top Workout Injuries Soldier Athletes Should Know and Avoid, Event #5: ACFT The Leg Tuck (Similar to Pullup), Army 2 Mile Run Training Plan 14min goal time, Army 2 Mile Run Training Plan Official plan, Official Ranger Athlete Warrior (RAW) Training Guide, Official Army Combat Fitness Test Training Plan, Official US Army Pocket PT Training Guide, Army Fitness Coach John Laney (Example), Featured Army Fitness Coach David Arcement, New Combat Fitness Test Training Philosophy, Think Women will struggle with the new CFT? Direct your focus on picking the foot up, not putting it down. Post some in the comment section below! If you ask for a quote or place an order I'll usually get back with you in 4 business hours. The army, especially marines, have their cadence songs that they chant as they run together to hold a constant cadence. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. At its most simplest, cadence is your step rate per minute. </p><hr><p>Military cadences, or close-order drill, date back hundreds of y We ran the stragglers off the old drop zone, Everything is quiet and theyre all gone, A is for Airborne I is for in the sky R is for Ranger B is for bonafide O is for on the go R is for Rock-n-Roll N is for never quit E is for everyday Cause Im Airborne All the way Super-duper Paratrooper. She said St. Peter, sorry Im late/ The highest and lowest of these cadences finished within a couple minutes of each other, proving that having a faster cadence or more optimal cadence doesnt necessarily make you a better runner. I got a pack on my back, and Im listening for the call sign I stole the whine, These are just some of the cadences that the Henry County High School N.J.R.O.T.C. A Yellow BirdWith a Yellow BillWas sitting onMy window sealI lured him inwith a piece of breadThen I smashedhis little headThe moral ofThe Story isIf you want some BreadPROTECT YOUR HEAD! The best you'll get in a biv-ou-ac / Is a whiff of cologne from a passing WAC Sound off! Because not only, they have to keep on track with their steps, they have to be amused as well while keeping their cool in check during jugging. Since we measure running cadence during an easy run and its dependent on speed your easy running pace is the foundation for figuring out your ideal step rate. MP, MP, dont arrest me, Thomas Watson is an ultra-runner, UESCA-certified running coach, and the founder of MarathonHandbook.com.