However, everyone adapts to different stride frequencies and strides.
After the step frequency is stable, use the stride to control the pace.
Of course, if you want to control a large stride, you must have strong muscle strength for support.
Everyone’s maximum oxygen uptake is different, which is also the difference of talent.
In short, the higher the economy of running, the smaller the physical strength consumed, which has a great impact on improving performance.
Stride length and frequency.
The record plasticity of running data is particularly strong.
Slowly start challenging marathons, or longer distances, 100 kilometers, 100 miles.
Run.
Distance.
In fact, running is also a sport with technical content.
Training according to the heart rate is a safer and more effective training method.
Heart rate.
Ultra long distance numbers make runners constantly challenge their impossibility and constantly obtain stimulation and excitement from the challenge.
Therefore, many runners pay special attention to their pace.
7.
Vertical amplitude and vertical amplitude can also reflect the economy of running.
Once you participate in the competition or carry out high-intensity running, your body’s anti lactic acid ability is not enough to support, you will run and collapse, forcibly complete it, and your body will also be greatly damaged and need to recover for a long time.
Through training, runners can increase their maximum oxygen uptake.
The generation of stride length is also related to its own conditions, such as leg length, core strength, running technology and so on.
However, in autumn and spring, the maximum oxygen uptake will return to normal level or even higher.
If you are aerobic for a long time without running intensity, the lactic acid threshold will be at a low level.
As an amateur runner, what are the most concerned data? 1.
Everyone can run, but not everyone can run well.
In order to dissipate heat, part of the blood flows to the skin, the blood flow of sports muscles is relatively reduced, the blood lactic acid concentration increases, and the maximum oxygen uptake will decrease accordingly.
It witnesses our progress, understands running data and scientifically improves running power.
This data is the most critical measure.
Especially after participating in the competition, the desire for results also makes him addicted to the pace.
From beginner runners to advanced runners, with the passage of time and the improvement of running level, more and more things will be concerned, and running data is an important indicator to measure the training effect.
There are even runners, running for 24 hours in a row, and so on.
In winter, due to the cold weather and muscle stiffness, the maximum oxygen uptake will be affected to some extent.
You can also feel what level of runner he is from the pace.
After running for a period of time, most runners have higher requirements for pace and distance.
From the initial six seven distribution speed or even eight distribution speed, run up to 3 kilometers, gradually start at 5 kilometers or even 10 kilometers, and regularly pull a half horse or longer distance.
In my opinion, if the stride frequency of male runners is more than 180 and that of female runners is more than 190, finding the most suitable stride frequency and stride will directly and greatly affect the performance of the competition.
In addition, the maximum oxygen uptake is also affected by environmental factors and body fat rate.
The left-right balance can test the difference between the left and right forces.
Running dynamic data.
In terms of heart rate monitoring, beginners can use the maximum heart rate percentage value, and advanced runners can use the reserve heart rate percentage HRR% (59% ~ 74% ~ 84% ~ 88% ~ 95%) to divide the heart rate interval into five areas.
Therefore, if there are requirements for performance, regular anti lactic acid running and other training should be carried out in order to improve the lactic acid threshold.
When it comes to pace, what can’t be ignored is step frequency and stride length.
And at the same speed, the energy consumption is smaller than that of step frequency running.
5.
When you meet a new runner, the first thing you see from his running card is the pace.
It is generally considered that the stride frequency of more than 180 is more reasonable.
The shorter the touchdown time, the better the economy of running.
4.
Theoretically, the higher the step frequency, the greater the stride, and the higher the pace.
Therefore, running time is more scientific than running volume..
6.
This is one of the reasons why most marathons are arranged in spring and autumn.
You can do intensity training 1-2 times a week to increase cardiopulmonary function.
There is no need to force the stride to be larger.
3.
2.
Maximum oxygen uptake.
After running for a period of time, many runners pay special attention to the number of pace.
Everyone’s pace is different, and the amount of running is also different at the same time.
In addition to heart rate, stride frequency and stride length, this data also includes touchdown time, left-right balance, vertical amplitude, vertical stride ratio, etc.
Maximum oxygen uptake can be improved through later training, but there is a limit.
It is meaningless to simply fight for the amount of garbage.
When the pace is high, the stride will naturally become larger.
However, some people will adopt the running method of high step frequency and small step range, which has little impact on the body.
It is also easy to control the speed through the swing arm.
8.
Pace.
Fitness or training, you can do aerobic running most of the time.
Lactate threshold.
Under the influence of the surrounding gods, the pace has also changed from the earliest random to the later 5, 4, or even 3.
The heart is the “engine” of the human body.
Reduce the amount of garbage and try to run with high quality.
At present, we can see these dynamic data of running with the help of Jiaming RDP dynamic sensor (commonly known as mung bean sprout), gaochi pod running dynamic sensor (commonly known as little black bean) and several heart rate bands of Jiaming.
Maximal oxygen uptake is an important index, but it is special.
Stride is easy to speed, which is not only suitable for sprint, but also suitable for long-distance running.
Some people say that running is the simplest sport.
The weather is hot in summer.
Most runners can use photoelectric heart rate equipment as a reference, and serious runners had better use heart rate belt.
Lift your legs and run.
The height of this ceiling is determined by personal talent.
Maximal oxygen uptake is affected by congenital factors, such as age, sex, heredity, etc.
I remember marathon runner Peng Jianhua said that running without intensity is fitness, and running with intensity is training.