Use mobile app or metronome on watch to train mobile phone step by step
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3
The faster the pace, the better Suppose a person runs at 160 / 180 / 200 stride frequency at the same pace
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Improve step frequency training method 1
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Although the 200 stride frequency has less pressure on bones and muscles, with the increase of arm swinging and leg walking, the heart rate rises faster and the energy consumption increases
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At the same speed, high frequency means small strides
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The increase of stride frequency can also reduce the tension and stress on the knee and reduce the risk of knee injury
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At the same time of general running strength training, we should strengthen the strength of lower limbs, and constantly make the sound of their own feet landing lighter and lighter; Strengthen ankle strength and toe grip training to make the landing moment stable and powerful
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What is stride frequency Step frequency refers to walking or running, if the left and right feet step 180 steps, then the step frequency is 180 times / min
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The stride frequency below 180 will increase the support pressure on joints and muscles, and increase the risk of injury
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Strength training because the step frequency is faster, the foot landing time is shorter, so the requirements for strength of related parts are increased
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2
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Run with a high cadence runner and follow his rhythm
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Especially when you start to adjust the stride frequency, it is recommended to find experts to practice with themselves to help you find the best rhythm
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Small strides can shorten the time you take off, and change the landing angle
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The pressure on your joints will be much less, and high stride frequency is easier to adjust and maintain the correct running posture
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Good results can be brought out, as well as good cadence! If you have experts around you, you can ask them to lead you to run and adjust your stride frequency and stride length
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He will find that the heart rate is the highest at 200 stride frequency
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Why does running emphasize 180 strides Many studies believe that when the pace frequency is about 180 steps per minute, the feet will be closer to the efficiency of the wheel, and the landing point will be closer to the bottom of the center of gravity, so the efficiency and economy of running will be greatly improved
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