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At the same speed, high frequency means small stride.
It may be suitable for most people, but it is definitely not suitable for all people.
The increase of gait frequency can also reduce the tension and stress on the knee and reduce the chance of knee injury.
Good results can be brought out, and so can good stride frequency! If you have an expert around you, you can ask an expert to lead you to run and adjust your stride frequency and stride.
Jack Daniels.
It was found that only one runner’s stride frequency was less than 180.
This is the difference between 180 step frequency and slow step frequency – better play to tendon elasticity and save muscle strength.
Run with a high stride frequency runner and follow his rhythm.
For example, like rope skipping, fast jump and slow jump, you will find that the former is more elastic, and the latter needs more muscle force.
We should run more and explore constantly according to our own situation, and find the feeling of energy-saving and energetic when running at the pace.
However, for most of our ordinary runners, the stride is relatively difficult to practice, so it is more appropriate for us to focus on improving the stride frequency first, because with a little training, the data on the stride frequency of amateur and professional runners can be almost the same! 2.
For strength training, because the step frequency is accelerated and the foot landing time is shorter, the requirements for the strength of relevant parts are increased.
We all know that running speed = stride frequency x stride length, so to improve running speed, we need to increase stride length and stride frequency.
How to improve the stride frequency? For novice runners, the stride frequency is generally 150 ~ 170 steps / min (an average of 166 steps / min), so how to improve it? There are several methods for reference.
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What can 180 step frequency bring us? Many studies believe that when the step frequency is about 180 steps per minute, the feet will be closer to the efficiency of the wheel, and the landing point will be closer to the right below the center of gravity, which will greatly improve the efficiency and economy of running.
At that time, he recorded the stride frequency of more than 50 male and female runners, ranging from 800 meters to marathon.
The faster the step frequency is, the better.
Small stride can shorten your flying time and change the landing angle.
They think that step frequency 180 can improve the efficiency and economy of running and effectively avoid sports injuries So what is the gait frequency? Why is the step frequency 180 the best? How should we train? Please look down! 1.
We should look for our best step frequency.
In addition, due to the difference of road slope, running distance, runner’s speed and personal physiological mechanism, everyone’s gait frequency will be different.
During the general strength training of running, we should strengthen the strength of lower limbs and keep making the sound of our feet landing lighter and lighter; Strengthen ankle strength and toe grip training to make the landing stable and powerful.
Stride frequency refers to the number of steps landing per minute when walking or running.
“180 steps per minute” was proposed by American exercise physiologist Dr.
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For example, if the left and right feet take 180 steps in one minute, the stride frequency is 180 times / minute.
The concept of stride frequency.
Especially when you first adjust the stride frequency, it is recommended to find an expert to practice with yourself to help find the best rhythm.
Although the step frequency of 200 has less pressure on bones and muscles, the heart rate rises faster with the increase of the number of arm swinging and leg stepping, The energy consumed increases.
Train step by step with the metronome on the mobile app or watch.
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mobile phone.
In his book “Daniel’s running equation”, he mentioned that during the 1984 Los Angeles Olympic Games, he watched many runners’ races and calculated their stride frequency every day.
Running enthusiasts often mention a word – step frequency.
So runners need to remember that 180 step frequency is only a theoretical reference value.
Many runners will say that step frequency 180 is the best step frequency.
The pressure on your joints will be much less, and high stride frequency is easier to adjust and maintain the correct running posture.
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Assuming that a person runs at the same pace at 160 / 180 / 200 step frequency respectively, we will find that the heart rate is the highest at 200 step frequency.
A gait frequency below 180 will increase the support pressure on joints and muscles and increase the risk of injury.