Run with Cadence

Get running with Cadence and you'll not only enjoy your workouts more, you'll actually perform better and reduce your chance of injury.

3 easy steps to get running with Cadence

Step 1:

Get the Cadence App and Cadence Desktop if you have an iPhone 3.0 or iPod Touch 2G, or just get Cadence Desktop if you have any other iTunes compatible mp3 player (like the iPod nano, Shuffle, Touch, or Classic).

Step 2:

Figure out your range of BPM (Beats Per Minute, which is steps per minute) for running at a variety of speeds (MPH or Minute Miles). Use the following chart as a guide for now:

Minute/mile	10	9	8	7	6	5
Miles/hour	6	6.7	7.5	8.6	10	12
Minute/km	6.2	5.4	5	4.2	3.4	3
Kilometers/hour	9.7	10.8	12	13.8	16	19.3
BPM range	146-151	153-158	160-166	169-175	178-183	184-192

BPM ranges were calculated during treadmill running at various speeds and by multiple trials of research subjects who ranged from 5'9" tall to 6'7" tall. Consult with your doctor if you are uncertain as to which BPM and intensity of exercise is appropriate for you. All visitors to this site are bound by the Terms of Use.

If you'll be running with an mp3 player, sync only the BPM playlist within the BPM folder (e.g. BPM 166-167) in your iTunes music library that matches the beat you want for your run. Afterward, fine tune the chart above to fit you. And remember, you can always add more songs to each BPM playlist by visiting www.jogtunes.com.

Step 3:

Get Running! During your first of couple runs with Cadence, you'll want to count your steps per minute for any desired speed and record these numbers on your own for a more precise BPM/MPH calculation. A good BPM to figure out first is a pace you could comfortably run for a mid-range distance (based on your ability).