The most basic formula of running is: distance = speed * time; speed = stride frequency * stride length; the three most important parameters are stride frequency, stride length and heart rate
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Continuous adherence to improve cardiopulmonary function is very obvious, running for a while will find the same speed, heart rate significantly decreased, can persist for a longer time; high temperature heart rate will also be high, so in high conditions, running for a while after the temperature drop will find the same speed and centrifugal rate significantly decreased
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If the core muscle strength is strong, the stride will go up
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Running time is actually the time that can be maintained at a sustained heart rate, which is related to cardiopulmonary function and temperature
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The stride is mainly affected by the core muscle strength
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In the eyes of an engineering boy, running is not so simple
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Running is not by legs To run, it’s easy to get hurt after running for a long distance
Therefore, if you want to run fast, you must have strong core muscle strength
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The golden stride frequency is 180 steps / min
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under the same speed, the high stride frequency and small stride are the most efficient and not easy to be injured
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You need to rely on the core muscles of the waist and abdomen to drive your legs, so that you won’t get hurt easily
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Running is one of the few sports that don’t need too much talent
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The speed can be improved very quickly
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Deliberate improvement needs special training, and the stride frequency directly affects the heart rate
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According to their own characteristics, targeted practice, adhere to always constantly challenge their online, find completely different yourself
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On the contrary, if the core muscle strength is not strong, do not increase the stride, otherwise you will be easily injured
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So it’s very obvious to persist in improving cardiopulmonary function
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Therefore, a good running habit is best to maintain the stride frequency above 170
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Yesterday, the bad friend said, “just convince me, it’s serious to spend money to buy things”! Actually, I want to say that I’m serious about running!.
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Moreover, the increase of stride has no effect on the stride frequency, nor on the rise of heart rate
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You can see your changing sports only by sticking to it day by day
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To put it simply, after you lose weight, you will find that when you were fat, you were running with a bag of rice on your back every day! For myself, my stride frequency is 175-180, which is perfect; the difference is the strength, especially the strength of the core muscle group, so I dare not go up in stride, which is easy to be injured; moreover, I am heavy, which is equivalent to running with a bag of rice on my back, so I have high cardiopulmonary pressure and knee pressure, which is easy to be injured! So the next step is to increase the strength of core muscle group by rowing machine; adhere to a certain amount of running, increase cardiopulmonary function and lose weight! For ordinary people who are not gifted, 5km is the basic run, 10km is the advanced run, and half horse is the natural run
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The increase of stride frequency will lead to a rapid increase in heart rate
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The stride frequency is relatively fixed, which is a habit factor
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Weight is also a very important factor
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It seems that running is just a repetitive mechanical action, but in fact it embodies the philosophical essence of “from complexity to simplicity”
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Medium and long distance is to achieve the best balance of these three parameters, rather than the pursuit of a certain extreme! The barrel effect of running
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