After about a yr of using mine, I didn't need it anymore. My cadence has come up about 10 spm to be normalized around 88-90 now and it's very consistent. The metronome is kind of annoying for those around you and it takes many many months for it to sink in, but it really did work for me over the long haul so you need to be "patient and disciplined"... (Now where have I heard that before...)
Agreed on the "sinking in".... I do like to use it ,though, just for reinforcement. Not every run. But it is kind of my 'cue' that it is time to run. Also, since I normally run my long runs similar to EN-execution protocol (walking the aid stations), I find the disconnect between my walking cadence (~60spm) and the metronome to be an inducement to get running again.
Have you tried looking up music that is your desired speed? It'll give you options that may be a bit more interesting than tick, tick, tick, tick. http://tinyurl.com/mug4unt I personally can't do it because if my steps get off from the music it drives me nuts... but I suppose that's the point. Works for some, though!
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I have a tempo trainer for the pool and it does work well also for running. Some sample setups here but you can duplicate this with an app as well:
http://totalimmersion.net/blog/finis-tempo-trainer-pro-more-than-just-a-swimming-tool/
http://www.amazon.com/gp/product/B0067WLHB6/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
They are light weight, loud enough to hear whether clipped to the front visor of my hat, or on the back, and have lasted me a couple of years.
How to start ---- just start. I set it to 89bpm (seems to work to line up with 90 steps/minute from my footpod), adjust the volume, clip it on and go.
After about a yr of using mine, I didn't need it anymore. My cadence has come up about 10 spm to be normalized around 88-90 now and it's very consistent. The metronome is kind of annoying for those around you and it takes many many months for it to sink in, but it really did work for me over the long haul so you need to be "patient and disciplined"... (Now where have I heard that before...)
Thanks for the info.
Hoping that this will help keep my cadence up at the end of longer runs when I tend to "shuffle".