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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
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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
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Running speed can be calculated by a simple formula
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Fortunately, we can achieve this change with the help of runners
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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
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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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Once the swing arm is accelerated, the step frequency will also increase
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There is also the step frequency display directly based on mobile app, which is more intuitive and convenient
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You will obviously see that their step frequency slows down and their stride decreases, and people slow down
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Therefore, compared with changing the stride speed, increasing the stride frequency does not pick up the congenital conditions and is more direct
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It’s easier for beginners to practice
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During running, hands and feet work together
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High frequency breathing also needs exercise
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It is worth noting that the training of improving gait frequency can not be improved at once
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Of course, increasing the step frequency should also follow the principle of step by step, and slowly increase the step frequency practice
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Disadvantages: with the increase of arm swing and leg stride, the heart rate increases rapidly, and the body will have a strong sense of fatigue
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Disadvantages: if you want to control a large stride, you must have stronger muscles, otherwise you are prone to injury
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Evil sex is the root of reincarnation and disaster
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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
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[disclaimer] the picture and text are from the Internet
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Using a pedometer to run at a constant speed can also accurately calculate the step frequency
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Don’t play the killing game
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⊙ copyright notice: the article comes from the network
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At the same speed, high frequency means small step
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Focus on steps and breathing
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So, when you runners start training, there’s no need to rush or lose heart
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It may be difficult at the beginning, but this is the only way to train frequency
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Why do people advocate high stride frequency running? 1
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Training stride frequency, follow the high-frequency runner, and use the same landing as him
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Instead of worrying about the problem that the stride is too large and easy to get hurt, it’s better to focus on increasing the stride frequency
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The risk of injury is also high, so the stride running method is not suitable for novices
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If there is infringement, please contact to delete it! Running faster, farther and easier is a small goal in the hearts of almost every runner
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Injuries can not be completely avoided
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How can training improve gait frequency? 1
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Karma goes hand in hand
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The upper body forward tilt angle and step frequency actually affect each other
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Increase the upper body forward tilt angle
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In the state of high step frequency, the step distance is easy to be shortened, the step point is close to the center of gravity of the body, and the upper body is allowed to increase the forward inclination angle, strengthen the influence of the upper body on the free fall, reduce energy consumption and improve efficiency
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Another important point is your breathing
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The stride running method has a little “jump” factor
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Remember! Wish: the world is peaceful and smooth, the sun and moon are clear and bright; When the wind and rain, the disaster can’t stand; The country is prosperous and the people are safe, and the war is useless; Upholding morality and benevolence, maintaining courtesy; The country has no thieves and no grievances; The strong do not bully the weak, and each takes his place; A man without disease is rich and healthy; Long life, good morality, good beginning and good end.
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Breathing step by step varies with intensity, but high frequency often makes your breathing more compact and exercise more cardiopulmonary function
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It’s difficult for anyone to change their running mode suddenly in the open space
Evil sex is the first
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The three brothers are the dispute over 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
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The killing game is basically the same as the actual killing result; Don’t read pornographic articles
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Some people’s upper limbs are weak and their arms droop when they run to a certain time
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Because it requires you to adapt to training from the beginning to getting familiar with it, and get a complete improvement through continuous persistence
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Great positive benefits
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Increasing the leg frequency is inseparable from the acceleration of the swing arm
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It’s difficult to practice running frequency with high-frequency runners
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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
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What kind of rhythm is suitable for yourself can not be generalized, but depends on personal physical conditions and adaptability
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The vertical range of the body is large, and the impact force of the body when landing is also large
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Arm swing training is also important
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It includes the rhythm of heartbeat, breathing, arm swing, leg step and comfortable body
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Running with the rhythm of music is also a way of exercise
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Small strides shorten the time to fly and change the angle of landing, so the pressure on the joints will be much smaller than that of large strides
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When the load exceeds the bearing capacity of the body, the injury risk will also appear
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Speed = stride frequency x stride length
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Therefore, the higher the stride frequency, it will have a great positive effect on your running posture and running efficiency
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There is another way to choose a song suitable for step frequency to train step frequency, that is, to find a song or beat with fast enough rhythm to listen to
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Summary running to a certain stage, rhythm is very important for runners
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Some songs are suitable for step frequency 180, some are suitable for step frequency 160, and some are 120
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Know your stride frequency training stride frequency first know your current situation
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It should be noted that only by keeping up with the corresponding music rhythm can we achieve the real exercise effect
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The step frequency will directly affect your stride distance and the strength of your body disturbed by gravity
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Today, Xiaobian will take you to know the difference and training method between step frequency running method and step length running method~ What are the advantages and disadvantages of stride frequency running method and stride length running method? The so-called step frequency is the number of steps in 1 minute, and the step length is the length of 1 step
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The step frequency running method is safer
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Because the more inclined the upper body is, the more the center of gravity will deviate from the support bottom area, making the body more affected by gravity, forcing you to take the next step as soon as possible to avoid falling
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Some runners often ask Xiaobian: how can I run faster? How can I train to run easier? Then, you can’t get around the topic of stride frequency and stride 。 To increase your speed, either increase your stride frequency, increase your stride length, or both
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I believe many runners have heard of the “three famous debates” in the running industry
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Strides vary greatly due to individual height, leg length, joint flexibility and core strength
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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
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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
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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”
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Both arm frequency and swing amplitude are positively related to leg movements
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