If your left and right feet take 180 steps in total, your step frequency is 180 times / minute.
2.
3.
Advanced marathon runners are advised to stride more than 1.4m.
MAF training method is a method that needs to adjust the running speed according to your heart rate, which is suitable for most runners.
Observing a marathon, it is not difficult to find that the steps of the top few basically step on the same point.
However, experts point out that only through training can we reach the speed of 180 steps per minute.
What running data do you need to know before running? Heart rate: refers to the number of beats per minute in a normal person’s quiet state.
If they want to run faster, farther and easier, they need to accumulate running and strengthen their physical fitness.
It belongs to a beginner who meets 3, that is, 180-30-5 = 145, and 145 is the maximum heart rate when you use MAF training.
2.
Research on running data shows that 1 It is recommended that the stride of beginners be controlled within 1 meter.
Understand how to improve our running speed.
For example, if your left and right feet take 150 steps in one minute, your step frequency is 150 times / minute.
If you are a beginner who has not exercised or only exercised intermittently (in the past two years), or have a cold more than twice a year, or have allergies, reduce 5.
If you exercise at least 4 times a week for more than two years, and you don’t get hurt during the exercise and don’t have the above two problems, add 5.
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As shown in the figure below, stride = pedaling distance + flying distance + landing distance.
They not only have the same step frequency, but also have the same stride.
Stride is the distance of one step, calculated by the center of the foot.
When you understand the calculation of maximum heart rate, you can choose the appropriate exercise intensity according to the data in the above table and your actual situation, so as to achieve scientific and effective exercise.
Equally important is our pace.
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Therefore, the following small series will introduce the runner to what is stride frequency and stride length? Step frequency: the so-called step frequency refers to the number of landing steps per minute when walking or running.
The stride frequency of the world’s top long-distance runners is basically maintained at about 180, which gives great enlightenment to long-distance runners.
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There has been a classic research in the long-distance running industry.
4.
Then, we should pass a simple formula, running speed = stride frequency x stride length.
The normal walking stride of adults is about 65cm, while the stride during running is larger, because there is often a flying distance between the landing of two feet.
If there are serious diseases (referring to diseases affecting exercise, such as heart disease and hypertension) or just recovered (just recovered or just discharged from hospital), 10 will be reduced.
As a runner who is responsible for himself, he should face up to his weak points in running with a scientific attitude and carry out targeted special training in order to make your performance more excellent and efficient.
Here’s a specific introduction to MAF training method: calculate the maximum heart rate of your training: 1 First subtract age from 180, and then adjust the results according to health.
Secondly, runners must want to run at a flying speed.
After you walk or run a step, the distance between the center of your feet when they land is your stride.
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Perhaps there is a saying of “optimal stride frequency”.
Suppose that a 30-year-old person does not have 2 and 4.