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Later, he did further research on stride frequency, and let a person run at 160 / 180 / 200 stride frequency at the same pace: 1
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For example, in easy running, take comfortable body feeling as criterion, don’t suppress natural stride in order to reach 180 stride frequency
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Stride frequency is related to personal physical characteristics and sports ability
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For example, if the left and right feet step 180 steps in one minute, the stride frequency is 180 times per minute
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Because the slope of the road, the distance of running, the speed of the runner and the physiological mechanism of the individual are not the same, everyone’s stride frequency will be different
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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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In the training research of stride frequency, the theory of “180 strides per minute” has the greatest influence
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Practice running in place more
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So, please remember, 180 is just a reference data, the key is to find out the energy-saving and energetic rhythm in pace running according to your own individual situation
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02180 is the theoretical optimal stride frequency
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At the same time, Dr
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Daniels also made statistics on the running of people with different stride frequencies, and found that the injury rate of runners with stride frequency below 180 is quite high, while the injury rate of runners with stride frequency above 180 is relatively low, which can reduce the risk of sports injury by about 35%
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The average runner’s stride may be less than 1 meter, while the amateur master’s stride may be between 1.2 and 1.4 meters, and the top athlete’s stride may be up to 1.7 meters, or even more than 2 meters
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We should combine our own situation and not blindly compare with others
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If you have the right route, you can find a small downhill that is not too steep to practice stride frequency, but you should be reminded that you must pay attention to safety! 6
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Practice downhill, looking for the feeling of high stride frequency
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When the stride frequency is 180, it is a critical point
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For example, when you run at a four point pace and a five point pace, the stride frequency is definitely different, and the stride length is also different
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Another important point is your breathing
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04 how to improve the stride frequency of ordinary novice runners, the stride frequency is generally 150 ~ 172 steps / min, so how to improve it? There are several methods for reference: 1, strength training, because the step frequency is faster, the foot landing time is shorter, so the requirements for the strength of the relevant parts are increased
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For example, Asian players, generally speaking, are not as powerful as African players and will take faster stride frequency, while African players, due to their talent, generally take larger strides at the same pace
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For ordinary runners, we should keep in mind that we should train step by step
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He believes that the 180 step frequency can effectively reduce the impact of each landing, the feet will be closer to the efficiency of the wheel, the landing point will be closer to the center of gravity, the efficiency and economy of running will be greatly improved, and the sports injury can be effectively avoided
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In addition to the improvement of technical movements, the trot frequency also needs the strength of arms, waist, abdomen and buttocks to support
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Training with high stride frequency runners, good results can be brought out, good stride frequency is also! 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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03 find your best stride frequency
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Click on the official account and join the running circle: the official account of the content, the Internet and the WeChat public
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However, high stride frequency often makes your breathing more compact, and cardiopulmonary function can also be exercised to a certain extent; however, high stride frequency breathing also needs exercise and adaptation
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When you’re running in place, you don’t step out, you just focus on raising the soles of your feet
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It’s normal for a runner with long legs to have a slightly lower stride frequency, because at the same forward angle, his natural stride is larger, and at the same pace, his stride frequency is lower
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At the same time of general running strength training, we should strengthen the strength of lower limbs to make the landing sound lighter and lighter; strengthen the ankle strength and toe grip training to make the landing moment stable and powerful
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Especially for most of our junior runners, it is more appropriate to focus on the stride frequency first, because with a little training, the data of the stride frequency of the amateur and professional runners can be almost the same
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When downhill, people will instinctively speed up the stride frequency, so as to prevent falling
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Jack Daniels
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Although 200 stride frequency has less pressure on bones and muscles, with the increase of arm swing and leg stride frequency, the heart rate rises faster, the energy consumption increases, and the fatigue degree of the whole body increases It will also increase
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We all know that speed = stride frequency x stride length, so we want to improve the running speed, one by a stable stride frequency, the other by increasing the stride length
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It was proposed by the American sports physiologist Dr
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Step frequency training is the training of the nervous system, and the training of the nervous system is at least 3-6 months
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There is no best stride frequency, only suitable for their own stride frequency, we have to constantly explore their own stride frequency in training, generally speaking, stride frequency is with the improvement of physical fitness and technology
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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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Any good habit needs a long time to practice, in order to become our muscle memory for us to use! What’s your stride frequency? Is it possible to maintain 180 golden steps? Welcome to the message for discussion
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He will find that the heart rate is the highest at 200 stride frequency
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For everyone, there is a good combination point between stride frequency and stride length, but this combination point is related to speed
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The runner can give better play to the tendon elasticity and save muscle strength
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When running in situ, we should pay special attention to the above problems of pushing and stepping
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The size of the stride is also a watershed between professional and amateur, and between expert and ordinary
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Bounce practice more bounce practice
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Practice running in place
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In his book “Daniel’s running equation”, he mentioned that during the 1984 Los Angeles Olympic Games, he watched many runners every day and calculated their stride frequency
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At the same time, it does not mean that the higher the stride frequency, the better
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Stride frequency refers to the number of landing times per minute when walking or running
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You can start with the spring of your feet and jump up and down with the elasticity of your tendons
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In addition, remember to focus on the step and increase the frequency of leg exchange instead of the overall speed
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Pay attention to the perception of the sole of the foot in the process, the lighter the better
Therefore, we must not blindly increase the stride length or the amount of training to avoid injury
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We are neutral in our opinions, and only share the reference and communication of runners.
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You need to adjust your breathing
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In rhythm running, interval running and St running, the stride frequency may exceed 190 or even reach 230, which is a natural state, it doesn’t matter
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There is a famous saying in the running circle: it’s easy to practice with frequent steps, but hard to practice with long strides
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The faster your speed is, the faster your stride frequency is
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At that time, he recorded more than 50 times In the race of 3000 meters or more, only one runner whose stride frequency is less than 180 is found
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So, more strength training is needed
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What you practice is your final movement mode, the ability of nerve to control the body
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Then hop on one foot
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The rhythm of your breathing varies with the intensity
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