If you want to increase your speed, you can either increase your stride frequency, increase your stride length, or both.
It includes the rhythm of heartbeat, breathing, arm swinging, leg stepping and comfortable body.
Speed = stride frequency x stride length.
What kind of rhythm is suitable for you can’t be generalized.
There is another way to choose songs suitable for step frequency.
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The step frequency will directly affect your stride distance and the strength of your body disturbed by gravity.
How can training improve gait frequency? 1 understand your stride frequency training stride frequency first need to know your current situation.
Of course, increasing the step frequency should also follow the principle of step by step, and slowly increase the step frequency practice.
The risk of injury is also high, so the stride running method is not suitable for novices.
I believe many runners have heard of the “three famous debates” in the running industry.
Running speed can be calculated by a simple formula.
Using a pedometer to run at a constant speed can also accurately calculate the step frequency.
Fortunately, we can achieve this change with the help of runners.
2 advantages of stride running method: stride is easy to produce speed, which is not only suitable for sprint, but also suitable for long-distance running, while stride frequency running method is only relatively suitable for long-distance running; At the same speed, the energy consumption is smaller than that of step frequency running.
In fact, the forward leaning angle and forward leaning angle affect each other.
When the load exceeds the bearing capacity of the body, the risk of injuries will also appear.
2.
In the state of high step frequency, the stride distance is easier to shorten, the step point is closer to the center of gravity of the body, and allows the upper body to increase the forward inclination angle, strengthen the influence of the upper body on the free fall, reduce energy consumption and improve efficiency.
Therefore, compared with changing the stride speed, increasing the stride frequency does not pick up the congenital conditions and is more direct.
Higher efficiency in running.
At the same speed, high frequency means small step.
A simple way is to run a low-intensity run, count how many steps you ran in 30 seconds, and then multiply by 2 to get the stride frequency.
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The increase of step frequency can reduce the tension and stress on the knee and reduce the probability of knee injury.
It is difficult for anyone to change their running mode suddenly in the open space.
Increasing the leg frequency is inseparable from the acceleration of the swing arm.
Some songs are suitable for step frequency 180, some are suitable for step frequency 160, and some are suitable for step frequency 120.
Therefore, the higher the stride frequency, it will have a great positive effect on your running posture and running efficiency.
Summary running to a certain stage, rhythm is very important for runners.
During running, hands and feet work together.
Why do people advocate high stride frequency running? 1.
Once the swing arm is accelerated, the step frequency will also increase.
3 it’s easier for beginners to practice.
Another important point is your breathing.
It is difficult to practice running frequency with high-frequency runners.
Strides vary greatly due to individual height, leg length, joint flexibility and core strength.
The stride running method has a little “jump” factor.
Both arm frequency and swing amplitude are positively related to leg movements.
When the first runner speeds up, instead of worrying about the problem that the stride is too large and easy to be injured, it’s better to focus on increasing the stride frequency.
3 arm swing training is also important.
The pressure on the joints will be much smaller than that of large strides.
It depends on your physical conditions and adaptability.
Training stride frequency, follow the high-frequency runner and use the same landing as him.
Disadvantages: with the increase of arm swinging and leg stepping, the heart rate rises rapidly, and the body will have a strong sense of fatigue.
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And high frequency increases the number of landing, which makes it easier to adjust and maintain a stable running posture in the process of running.
You will obviously see that their step frequency slows down and their stride decreases, and people slow down.
The step frequency running method is safer.
2 focus on steps and breathing.
On the other hand, the faster the step frequency, the faster your center of gravity can return to the support bottom area, so that you can increase the forward tilt angle and further obtain faster step frequency.
The vertical range of the body is large, and the impact force of the body when landing is also large.
Advantages of step frequency running method: when landing, the impact force of the body is also small, which can reduce the impact on joints and muscles and prevent injuries; The vertical range of the body is less, which improves the running efficiency.
The three brothers are the dispute between the landing of the front sole and rear heel, the dispute between morning running and night running, and the dispute between stride frequency and stride length.
If you want to improve the step frequency, you should consciously focus on steps and increase the frequency of leg exchange rather than the overall speed.
Injuries cannot be completely avoided.
Running with the rhythm of music is also a way of exercise.
Some people’s upper limbs are weak and their arms droop when they run to a certain time.
Today, Xiaobian will take you to know the difference and training method between a step frequency running method and a step distance running method ~ what are the advantages and disadvantages of step frequency running method and step distance running method? The so-called step frequency is the number of steps in one minute, and the step length is the length of one step.
Generally, the running method with relatively high stride frequency is called “stride frequency running method”, while the running method with relatively large stride is called “stride running method”.
Breathing step by step varies with intensity, but high frequency often makes your breathing more compact and exercise more cardiopulmonary function.
There is also the step frequency display directly based on mobile app, which is more intuitive and convenient.
Small strides shorten the flying time and change the landing angle.
It should be noted that only by keeping up with the corresponding music rhythm can we achieve the real exercise effect.
In fact, for beginners, one of the two must be weak, and even more often, both are weak, without high step frequency and large stride.
It may be difficult at the beginning, but this is the only way to train frequency.
Training step frequency is to find a fast-paced song or beat to listen to.
Disadvantages: if you want to control a large stride, you must have stronger muscles, otherwise you are prone to injury.
High frequency breathing also needs exercise.
It is worth noting that the training of improving gait frequency can not be improved at once..
Because the more inclined the upper body is, the more the center of gravity will deviate from the bottom area of the support, making the body more affected by gravity, forcing you to take the next step as soon as possible to avoid falling.