A legendary distance running coach analyzed the stride of many elite runners, and he found that they almost all took 180 steps per minute (or 90 steps with each leg). Since this revelation, 180 has become the bullseye pace. To hit this number, runners usually need to take more steps—most people have a bouncy stride, which wastes energy and strains joints through excessive impact.
You don't need to run with a metronome to measure the 180 beats per minute (BPM) tempo. The right songs do the counting for you. I combine songs with 90/180 bpm to continuous music mixes and I like to share them with you.