In fact, there are many other aspects that really play a key role, such as body core strength, leg strength, arch strength, body flexibility, coordination and so on.
Training for improving stride length and other aspects: in the training process, you can add some group training in stride running, high leg lifting, frog jumping, etc., and increase the flexibility of some hip joints.
This is only one aspect.
If you want to improve the stride without injury, you need to practice step by step in the following aspects to increase the height of flying, rather than extending your feet forward and deliberately increasing the stride during running.
Enhance core strength.
Dear friends, how can you make your running more efficient without violating the principle of health? You might as well leave a message and say your own opinion.
The above is healthy running.
They say they want to run slowly, but when they see others running fast, they still can’t help improving their speed.
Indeed, it is helpful to improve the speed by adjusting your own pace faster, but there are certain restrictions on the acceleration of step frequency in long-distance running.
There is no doubt that the speed is directly proportional to the step frequency and step length.
To make the pedal effect more efficient, we need to increase the training of arch strength.
Improve the stride, and pay attention to lifting the knee rather than extending the foot forward during running; Pay attention to the pedal of the hind legs and improve the height of flying; Pay attention to loose your crotch…
Others say that expanding the step length can really improve the speed…
Most people’s stride frequency will be about 180 golden stride frequency.
Kipchaug’s stride can reach about 1.9 meters, while many of our amateurs’ running strides are only about 1 meter.
Maybe your message is more wonderful! Pay attention to health and run!!! Accompany you to run healthily, scientifically and happily..
5.
Guan Zhuwen ： tread Wave Photography: peace is a blessing.
But the speed difference between us and Kipchak is so great! The reason lies in the stride.
The five actions in the following video are very helpful to improve stride length.
Treading on the waves has immature opinions on the improvement of stride.
I wonder if you have carefully studied your running data, fast running and jogging, which changes greatly in stride frequency and stride length? Let’s take a look at the data of three daily runs on treading waves.
That’s the difference! To sum up, improving running speed and stride is the most effective way! So how to improve the stride? Some people will say that the stride of tall people with long legs is naturally large, and that of low people is naturally small.
Throughout all long-distance runners, except sprinters, of course, there is not much difference in stride frequency between different athletes and runners.
Every time Pb, they will be very excited! This may be the charm of running speed, which makes some runners unable to extricate themselves! How to effectively improve the speed without violating the principle of health? This is a controversial topic among runners.
Some people say that increasing the step frequency can not hurt the speed.
Run healthily, run scientifically, run healthily and run happily with you…
There are many training actions to improve leg strength, among which the more effective action for running is lunge.
2.
Of course, some individual phenomena should be excluded here.
Speed = step frequency * step length.
Arch strength training.
For example, Su Bingtian 288 steps / min in the 100 meter sprint.
To expand the step frequency, the focus is on the pedal effect, so as to make the body’s height in the air, rather than the range of legs.
During normal running, the difference between the strides of big and small people is not obvious.
The best way of arch training is to lift the heel with weight.
The core strength mainly includes waist and abdomen strength and hip strength.
If so, the injured person must be you! We need: 1.
Some people say that the way to improve the speed is not easy to get hurt is to increase the step frequency.
Specifically, it should be (between 160 and 200).
Various abdominal curling movements can improve the core strength of the abdomen and play a positive role in running.
What changes with speed? The above figure shows that the speed of the first picture is slightly faster, with an average pace of 4 minutes and 47 seconds, the middle speed is in the middle, with a pace of 5 minutes and 12, and the slowest pace of the last picture is 6 minutes and 02; If you look at the step frequency, the fastest step frequency is the middle picture, and the slowest step frequency is the fastest! What is really proportional to speed is stride! Of course, the above data may not be convincing enough.
Improve leg strength.
3.
Hip strength training can increase some weight-bearing squats, waist strength training can choose some Roman chairs, back stretching, etc.
Perhaps you can find that the change of stride frequency is not obvious, and the stride expansion is very obvious with the increase of speed.
You can do some lunge training.
It is impossible for us to reach this step frequency in long-distance running, even in the 100 meter sprint! Kipchaug’s stride frequency during the competition is maintained at about 185, and the running stride frequency of the world’s top experts is a value that ordinary enthusiasts can reach.
For example, a head of 170 and 180 is longer than the leg of 170, that is, it grows about 5cm.
Why is kipugge only 170, but the stride can reach 1.90 meters? And our fans who are taller than him can’t reach this pace anyway! Height and leg length are only one aspect of stride.
4.
No matter which variable is increased, the speed can be improved accordingly.
First, because the treading is not fast, there will be some errors in the second data! You can also open your own running software, compare your fastest speed and slowest speed, and compare the stride frequency and stride.
Do you want to run faster? Many people have a racing heart.