Stride length and stride frequency are also related to height! It also has something to do with ability and physique! For example, some people are difficult to improve their stride, but their stride frequency can be improved.

If you want to run well, strength training should be interspersed with running training at all times.

Therefore, one of the criteria to measure a runner is to see whether his stride frequency is 180 steps per minute.

Of course, this is not an absolute thing.

The original price is 398 and there is a limited time special.

There are three ways to improve the pace: 1.

When his heart is affected, there are instruments to detect his physical fitness.

This is a golden stride frequency, which can be used as a reference.

At this time, if you want to improve the speed, you can try to keep the pace unchanged, and increase the pace frequency can achieve the purpose of increasing the speed.

If some people can’t improve their stride frequency, increase their stride.

If the breathing is disordered, the step will be disordered.

Both training and nutritional supply are very scientific, so it’s no problem to pursue such a high step frequency.

If you increase your speed by increasing your stride, your heart may not be able to stand it! Not to mention whether the long-distance running distance of tens of kilometers can be maintained.

At the same speed, high gait frequency is safer and the probability of injury is lower.

Therefore, the breathing under high step frequency should also be exercised.

For ordinary runners who pursue speed, take the step frequency of 180 as the goal! This step frequency enables the body to achieve the same efficiency as the wheel rolling, which can not only improve the speed, but also not so tired.

For runners, there is little risk of using longer strides to improve speed.

III.

If it is matched with each other, the goal can be achieved naturally.

If there is no good core strength, it is more reliable to improve the step frequency.

But for long-distance running, improving the step frequency is the best choice.

Second, keep up with the goal of 180 steps per minute.

For the vast majority of people, using this method to improve speed is likely to be more than worth the loss (injury).

Breathing is closely related to the step frequency.

If the body does not undergo special training, it is difficult to adapt to this rhythm.

Therefore, in daily running training, in addition to the practice of running posture and strength, it is more important to pay attention to their stride frequency.

As for stride frequency, there is a saying that is very clear: the speed of changing the frequency of both feet determines the running efficiency to a certain extent.

3.

The world’s excellent long-distance runners are training around the goal of 180, because scientists have found that the step frequency of those top athletes in the previous Olympic Games was 180, and the difference between them is more in the step length.

Because if you want to run easily and safely, you must play with the step frequency and rhythm, which is why some older runners run fast and safely.

method and steps of training step frequency the first step is to understand the current step frequency.

three ways to improve the pace.

The third step is to adjust the breathing rhythm.

The fourth step is to improve the arm swing and step frequency synchronously.

Therefore, it is necessary to make efforts in other aspects before reaching the step frequency state of 180.

After all, the distance is short and depends on explosive power.

Although the original intention of running is not speed, with the improvement of running level and the deepening of running cognition, everyone’s pursuit of running speed is becoming higher and higher, so they think of ways to improve the pace.

running sling bag

This frequency is more often referred to as the pace frequency.

2.

If you like this article, please forward and share today’s equipment recommendation.

They can be worn in four seasons.

The step frequency of 180 steps per minute is recognized as the best step frequency of running.

Therefore, when practicing step frequency, the arm swing should also keep up.

Of course, it is not a simple matter to reach the step frequency of 180.

Step 5: strength training is indispensable.

Running itself is a coordinated movement of the whole body (breathing, heart rate, arm swing and leg stride).

The second step is to improve a little every day.

Improve the pace frequency.

Black technology quick drying clothes for men and women are the same 5-piece set.

This method is generally used in sprint racing.

Therefore, after the injury, always warn yourself of the step frequency running method: reduce the stride and increase the step frequency! I.

For example, Sun Yingjie, a famous middle and long-distance runner in China, has a gait frequency of more than 200.

You can use a sports watch or running software to record and calculate.

In order to balance the body, God made people control the balance and the frequency of upper and lower limbs through walking and arm swing.

click 👇 Follow the “runner” to share new content every day.

His body can keep up with it.

With the extension of time, the natural step frequency will rise.

Why is stride frequency so important to running safety? Because high stride frequency can reduce the fluctuation of the body’s center of gravity, more landing time and less flying time, it can reduce the impact of the body on the knee and ankle, improve the running economy, avoid excessive energy consumption in long-distance running and finish the race easily.

You should know that the training progress of professional athletes may not be obvious every day, but even if they improve one step every day, they will continue to stabilize and improve again.

More than 80% of runners have been injured slightly or severely, and the causes of injury come from many aspects.

However, Sun Yingjie is a top athlete in China.

In long-distance running, we should consider safety and energy saving.

For example, if he runs five kilometers a day for half an hour and persists for a long time, his pace frequency is very stable.

Only when all organs are coordinated, running is fast and easy.

It is difficult and risky to increase the stride frequency and stride length at the same time.

Each runner has a fixed running frequency.