I read this interesting report on Runner’s World about the number of steps per minute that elite runners take during races. The rule of thumb has been 180-steps per minute was the ideal stride rate to maintain.
But in watching elite runners race in slow motion and counting their strides, it was found that there is a wide variety of stride lengths. The pros were taking anywhere from 187 steps per minute to over 202 steps per minute. There really is nothing magic about the 180 steps per minute rule.
So, if you are interested in increasing your speed and your taking about 160 steps per minute, you can probably improve things by increasing the number of steps to 170 per minute or more. It will be more efficient which should make running easier.
And for 3-ball jogglers, there’s a simple way to count your steps. Since every catch corresponds to every step, you can just count how many catches you make in one hand and multiply by 2. That means the ideal joggling pace will be 85 catches in one hand per minute.