What is the danger of stretching a stride while running and how to get rid of it. High cadence in running is it important How many steps per minute are considered to be running?

Step is the distance from the point where one foot touches the surface to the point where the other foot touches the surface. With a normal gait, the values ​​for the right stride and the left will be the same.

Average stride length

The average stride length for men is 79 cm, for women - 66 cm. Often these values ​​are used in devices and pedometer programs.
The average step of a person with a height of 175 cm: 73 cm (for men).
Step width for a person with a height of 170 cm: 71 cm (for men).
165cm man's step: 68cm (for women).

What determines the length (distance) of the step

The length of the stride depends on the height of the person. But the relationship with age was also revealed: stride length and running speed decrease by 20% at the age of 59 compared to 20 years.

Why calculate stride length

How to check your stride length

You can walk a known distance, for example 100 meters, and count the number of steps in it. Or find out this distance by measuring your route on the map. By dividing 100 meters by the number of steps, you will get your stride length.

Another way is to walk on wet ground, then measure the distance between the prints.

How many steps per day

Experts believe that you need to walk 10,000 steps a day, although many people do not exceed 6,500. With the help of a calculator, you will find out exactly how far you need to walk in a day. For a man with a height of 175 cm, 10,000 steps will be 7.2 km. For a 165 cm woman, 10,000 steps is a distance of 6.8 km.

Each runner found himself in a situation where there was no strength to run, his legs were wadded, his breathing was inconsistent, the running technique fades into the background, you have to move to a step. And it doesn't matter what kind of kilometer it is and how long the track is.

Why this is happening and what the transition to stride is fraught with for the runner as a whole. This will be discussed below.

Transition to a step from the point of view of psychology

When a runner starts abruptly and lacks strength in the middle of the distance, the transition to a step is perceived by him as something that is able to restore strength in order to catch up with his rivals later. The feeling of fatigue and the desire to take a breath is what drives the athlete. But you can catch up with your rivals only on condition that they get up on the track and decide to rest. Constant stops and transition to a step will break the pace along the distance, without saving the athlete's strength and energy. He will come to the finish line without strength and pleasure from running.

Transition to step and running technique

One of the criteria for a runner who is competently prepared for the distance is to maintain a constant pace throughout the entire distance (provided that this is not a race uphill or downhill). A clear cadence will help maintain the tempo. For a runner with the correct running technique, the cadence fluctuates in the range of 175-180 steps per minute.

Running at the same comfortable pace is very important:
1. Your lungs work evenly, you get enough oxygen.
2. The muscles of the arms and legs work evenly. You do not get confused and save your energy.

What happens to the running technique of those athletes who continually move to a step during a competition or on a run? The body has to constantly rebuild. The heart works at high speeds, then at low speeds. The runner is gasping for breath, he has to stop to normalize his pulse and breathing. suffers: arms drop, back becomes stooped, running stereotype changes to walking stereotype and vice versa. For an amateur, there is nothing worse than mixing both stereotypes: when the technique is not brought to automatism, you have to constantly catch yourself thinking about how individual parts of the body and the body as a whole work.

After the transition to a step, the runner feels temporary relief, but when the strength returns and the athlete starts running again, the legs become wadded, heavy. The muscles have already relaxed and prepared for rest and recovery, he is not ready to run further.

Why do runners take stride

So why can runners jump and walk?
1. The forces in the distance are illiterately distributed.
A quick start and a desire to break out of the crowd at the very beginning of the race will play a cruel joke on the runner. Running at the limit of your capabilities will not work for long and the pace will subsequently become lower. Those whom you overtook at the start can catch up with you already in the middle of the distance.

2. Waste running.
Incorrect work of the arms and legs, the position of the body - all components as a whole and individually affect running technique and speed. If you wave your arms strongly, “jump” strongly while running, unnecessary movements take away your strength and energy, which could have been spent on a distance.

3. Incorrect running technique
If a runner begins to experience pain in the knees and back during the competition, this is a reason to think about whether he is landing and holding the body correctly.

4. Unprepared muscles for the distance.
The main part of the training process should be focused not so much on running volumes, but on the preparation of individual muscle groups. Inflated and trained muscles of the legs and back significantly increase the runner's endurance. Do not neglect the OFP and SBU.

5. Overestimation of their strengths.
If an athlete decides to chase pacemakers in order to keep a higher pace, in which he has not previously run, in the middle of the distance, or even at the very beginning, he may not stand it and go to a step or jogging.

What to do if you want to go to a step

When going to step is justified

1. The transition to a step is justified when you are just starting to run or starting to run after a long recovery from an injury. An unprepared heart will make itself felt with a high pulse. To control the upper limit of the heart rate, training on which will not harm, it is necessary to determine the heart rate zones.

2. Going to a step is justified when you no longer feel the strength to continue the race. If possible, it is best to replace stride with jogging. Remember that if you have taken a step, you should not run again. Walk the distance to the end. And if possible, it is better to replace the step with jogging.

Successful training and correct running technique to everyone!

The formula for speed is simple = stride length + stride frequency.

10,000m race at the World Championships in Osaka

The equation is quite primitive, simple and understandable even for a first grader, and explains from the point of view of biomechanics the mechanism of changing the running speed. That is, in order to get an increase in speed, it is necessary either to increase the stride length, or to increase the frequency, or to change both values. The essence is the same - something must change. Let's try to figure it out with live examples, what does change when our running speed grows.

If you are a Qi-Beg cultist, then only your stride length will change, since the founder of the system, Danny Dreyer, preaches a constant frequency of strides, changing only their length. In the real world, deliberately not changing one of the parameters, but changing only the second - making a gross mistake. Let's track the variation of these parameters using the example of elite runners.

One study analyzed the frequency and stride lengths of the winner and runner-ups in the 10,000m race at the 2007 World Championships in Osaka. The winner of this race was (of course) Kenenisa Bekele - 27: 05.90; second place went to Sileshi Sihine, who was always second at that time - 27: 09.03; and Kenyan Martin Mathathi left Osaka with bronze - 27: 12.17.

The figure below shows the running speed, cadence and stride length for each athlete on each lap.

The first thing that catches your eye is the running speed - in the first 23 laps, it is almost the same for all three athletes, although this is an obvious fact. However, each of the three maintained their running speed with their own strategy.

Bekele had the lowest running frequency and therefore the longest length in the first 9000m. The exact opposite - Matati, ran in short strides, but very often in order to maintain the same speed. In Shikhine, the length and cadence were average compared to Bekele and Matati. An interesting fact is that Bekele, having the smallest height (160cm) among the world championship winners, demonstrates the greatest stride length compared to the taller Sikhine (171cm) and Matati (167cm).

Graphs of frequency, stride length and speed of winners in running at 10,000m

The most interesting changes in cadence and length begin at the 10th kilometer run, when the speed has increased dramatically. After an average pace of 2.42-2.45 min / km for the first 9 km, the finish kilometer for the prize-winners was 2.30, 2.33 and 2.36 min / km, respectively, and the finishing lap - 55.51, 58.66 and 62.16 sec, respectively. Let's take a look at what indicators did the speed increase for everyone?

Bekele increased his finishing speed by increasing his cadence from 190 to an incredible 216 strides per minute while maintaining stride length.

Sileshi Sikhine, three laps before the finish, slightly increased his stride frequency, and on the last lap he significantly increased his stride length, due to which his speed increased greatly - the exact opposite of Bekele.

And finally, Matati, who was running at the expense of high frequency and short stride, increased stride length by a third in 3 laps to the finish, thereby gaining an increase in speed. But, most interestingly, in the last two laps Matati even slightly reduced his stride frequency, trying to compensate for this with a long stride.

Judging by the video, he was simply "put on", due to which they could not maintain their running frequency.

Bekele, Sihine and Matati at a distance

As a result, on the last lap he only had speed maintenance, unlike Bekele and Sihine.

Note that each of the three runners chose their own strategy of maintaining speed along the course, and, in the same way, their strategy of increasing speed during the finishing spurt.

Interestingly, at the finish line, everyone increased the indicator that was low during the distance. Bekele sharply increased his cadence at the finish, and Matati increased his length. Sikhine spurred due to a slight increase in both factors. One gets the impression that the runners subconsciously relied on only one indicator during the distance, as if giving the second one "rest" for most of the race, in order to dramatically increase it at the finish.

But, as we can see, the surest strategy for a quick finish is to increase the cadence.

What conclusions can be drawn from the above?

What can I say about this? - Based on my own long-term observations of the best endurance runners in our country, I can see that our long-distance runners and middle-runners have complete order with stride length, but the frequency, or rather the ability to develop it, is a weak link.

If we turn to theory, then each movement begins with an electrical impulse that occurs in the brain, which enters the spinal cord through the nerve channels, and from there to the muscle fibers, causing them to contract. That is, with the help of the brain (or the central nervous system), we regulate and control the movements we need. However, there are also movements that we do automatically, without thinking about them. For example, simple walking, during which we can do several more things at the same time, while not loading the central nervous system with controlling walking. This is because we have brought walking to automatism, this is when the higher link of control (central nervous system) assigns this task to the lower link (autonomic nervous system). But remember, in order to bring walking to automaticity, how many times did the child have to fall?

If we draw an analogy with running, then the task of increasing the cadence is to practice it REGULARLY, even during a slow cross. More than once I watched the masters of sports who, during the cross, consciously prancing, tightening their stride. But, to answer the question "why are you doing this?" probably not everyone is ready. By constantly working on the frequency, it becomes easier for our nervous system to generate nerve impulses each time, forcing the muscles to contract more often.

1. Enomoto et al. (2008). Biomechanical analysis of the medalists in the 10,000 meters at the 2007 World Championships in Athletics, New Studies in Athletics

FUNCTIONAL FITNESS for HANDLERS in AGILITY

Besides, how do we know that our genetic potential has been realized? Genetics is a pretty funny thing, as there is no measuring tool that shows us what we can and cannot do. Therefore, the main factor that determines our athletic potential and success is how we train and how we are trained. In agility and many other sports, speed is a must-have for nearly every athlete, team, and sports organization. In this regard, hundreds of programs have been developed that guarantee an increase in driving speed. Welcome to the world of "speed panacea".

This month we continue to explore our abbreviation for functional fitness, BRAD. The letter "A" means acceleration, acceleration (and dexterity, English - agility, approx. per.). This part of fitness is most important to all of us. In all sports, with the exception of running sports as such, athletes usually run short distances, no more than 15 - 20 m. In agility and other sports, these distances are interspersed with multiple direction changes. As a rule, all maneuvers in sports (such as changing places, obstacles, etc.) last no more than 5 - 10 seconds. Although the development of speed is necessary, but we must determine exactly what type of speed we are talking about: maximum running speed or sports speed.

For our purposes, I will try to explain the differences between generating straight-line speed, i.e. speed of movement in one direction, and acceleration, i.e. strong movement in any direction, starting from the first step. If we were to move as fast as possible in one direction, we would have to work more on aspects such as starting position, body position in motion, leg extension, leg change speed and flexibility, arm lift, etc. The areas listed are part of what a sprinter or marathon runner should focus on when preparing for a run. However, these factors are important to us as well. These are motor movements that should be practiced slowly and then gradually increased in speed. Therefore, we need to focus more on other athletic components such as balance (B in BRAD abbreviation), reaction (P in BRAD abbreviation), agility, acceleration and deceleration (acceleration and deceleration). Together, these components play a major role in the success of an athlete or agility enthusiast.

In turn, "sports speed" is an incorrect term, since the speed at which an athlete runs is never constant. Sports maneuvers are quick and short, and most of the distance consists of slowing down or manipulating inertia (moment of movement). From a technical point of view, sporting speed is the average speed when moving from one point to another. To determine it, the distance traveled is divided by the time it was covered. In addition, an athlete needs more than 20 meters to reach his maximum speed. With the exception of the 50 and 100 meter sprinters, few athletes reach it. Therefore, average speed is mostly a mixture of different sports components, and not the maximum speed of running in a straight line.
First, let's talk about the running components related to this article and our exercises:

• Cadence- the number of steps in a given period of time
• Step length- distance covered in one running step. The length of the stride increases with an increase in the "speed-strength" index (ie the ability to maximize powerful movements at high speed)

Increasing your maximum speed, or increasing your running speed relative to your maximum speed, is not a decisive factor in most sports. The main indicator is how quickly you can reach this speed. This quality is called acceleration. Running speed is the derivative of stride length and cadence, while acceleration is characterized by an increase in cadence. However, it is more dependent on explosive strength (stride length) rather than cadence. In general, running speed is more dependent on stride length, which is determined by the force of repulsion.

I anticipate your comments ... "When I started working on speed and running technique, I really got stronger in agility" or "I started the runner training program just four weeks ago and I'm already running faster!" Yes of course. Many athletes, with a variety of speed programs to choose from, have never really received this guidance in their training, and have never really worked on their motor skills. In addition, in most cases, people start these programs in the off-season, when their form is on the decline. During this period, even athletes belonging to the elite of the sport will achieve improvements. At the same time, most world-class sprinters focus on strength, power and technique. The development of speed takes a rather modest place in their training programs.

I hope I haven't completely confused you yet. Let me tell you that for some types of training, the experienced gaze of a caring trainer, progressive science-based training and hard work are absolutely irreplaceable. The exercises below are designed to increase the power of your running with acceleration. Please do them wisely and with pleasure. They really work! If you have or have had health problems, muscle, bone or joint injuries, please consult your physician before starting this or any other fitness program.

Regarding recovery and creation of an appropriate sports (running) form and step analysis - this is a topic for another lecture!

If you are not used to sprinting, you should preface the frequency and stride length exercises below with a good sprint running program for a few weeks to get ready. Start each session with a general warm-up, stretching, and warm-up of the leg muscles (see previous articles). Finish the session with stretching (see previous articles). You should give yourself at least one day of rest between classes. Always exercise on a soft surface such as grass, treadmill, treadmill, or indoor flooring. Wear normal running shoes.

Quarters (sprint workout)

These are simple 400-meter repetitions on a treadmill. Run a lap at high speed, rest the next lap by walking or jogging, run a fast lap, etc. Continue for as long as possible, up to 45 minutes. This exercise develops speed and discipline.

Exercises to increase stride length

Running down the hill

This exercise should be done on a downhill slope of about 3% and a length of 30-50 m. Move quickly, on your toes. If you start landing on your heels rather than your toes, there is an inhibitory effect. The cadence will increase and you will no longer be able to maintain it. The benefits of the exercise will diminish. If this happens, find a gentler slope. Perform the exercise several times, climbing the hill (long steps) and descending. This exercise will prepare your muscles for motor and speed loading.

Exercises in a bundle

A B

Wrap the elastic leash around the athlete's waist, or have him pick up a piece of rubber tubing. You can also tie a piece of this tubing around Athlete A's waist while Athlete B holds it (see illustration). Athlete A then runs away from Athlete B (tube stretched). Athlete A runs 10 meters towing Athlete B and then increases his speed as quickly as possible. This method is known to increase running speed by 5-10% more efficiently than unaccompanied running. In addition, this exercise is extremely effective when done in chest-deep water. Perform as many reps as possible, up to 10.

Exercises to increase stride length

Running up a hill or running up stairs

Concentrate on pushing off with your toes and jumping. Try to do the exercise on one slope (about 30 - 50 m) or on a flight of stairs, rest 30 - 60 seconds, repeat. Do 10 reps.

Plyometric exercises

Similar exercises were described in the previous lecture; the ones below are more "forceful". Concentrate on quickly increasing your speed forward and upward. Again, these exercises increase the speed and power of your running. If you have physical problems, try doing these exercises in water, where the exercise will be more gentle. Concentrate on the pushing force from the bottom of the pool.

Here's an example of how to combine different levels of exercise for the average agility practitioner looking to boost running power in the offseason. Do these exercises twice a week, at least 24 hours apart:

• Weeks 1 and 2: Do four sets of two low-intensity exercises
• Weeks 3 and 4: Do two low-intensity exercises and two medium-intensity exercises, each with two sets
• Weeks 5 and 6: Do four sets of two moderate intensity exercises
• Weeks 7 and 8: Perform two moderate intensity and two high intensity exercises, each with two to three sets
• Weeks 9 and 10: Do two high intensity exercises, four sets each

Lunge Jumps - Low Intensity

Start with a lunge, i.e. one leg is extended forward, and the other is laid back along the central axis of the body. The toes of both feet are pointing forward and the front leg should be almost fully extended (see picture on the left). Hands don't work. Push hard with your front leg using the calf muscles of the back leg. Swap your legs quickly while in the air and before landing. You must reach maximum height and power. Land in a lunge and immediately repeat the jump. Do 10 reps.

Polar RS800 User Manual

Heart rate variability indicates fluctuations in heart rate around its average.
A heart rate of 60 beats per minute does not mean that there is a beat every second. Vice versa,
the interval can be from 0.5 to 2.0 seconds.

Heart rate variability is affected by aerobic fitness. The rhythm of a well-trained heart is able to
recreation is usually great. Other factors affecting heart rate variability include
note age, genetic factors, time of day, and health status. During exercise, variability
heart rate drops and exercise intensity rises. Heart rate variability also decreases
during periods of mental stress.

Heart rate variability is regulated by the autonomic nervous system. Parasympathetic activity
decreases heart rate and increases heart rate variability, while sympathetic activity produces
reverse action.

Heart rate variability is used in the Ownzone, OwnIndex and OwnOptimizer parameters. Monitoring
heart rate variability can also be controlled using a running computer. If your indicator
heart rate variability changes at a given pace and heart rate, this may indicate a change
the load of your workout and the presence of stress.

Cadence and stride length

Cadence* is the number of times the stride sensor * foot touches the ground per minute.
Stride length * is the average length of one of your strides, i.e. distance between left and right feet touching
land.

Running speed = 2 * stride length * cadence.

There are two ways to increase your running speed: kicking more often, or lengthening your stride.

Professional long distance runners usually run at a high cadence of 85-95. Rhythm on the rise
decreases, increases on descents. To pick up speed, runners adjust their running cadence as they increase
speed increases the length of the stride.

The most common mistake a beginner makes is running too long. Optimal is
natural stride length, i.e. most comfortable for a person. You will run faster with stress
leg muscles that will carry you forward with a longer stride.

You should also work to maximize your cadence efficiency. Make progress in frequency
not easy, but if you train properly, you can learn to maintain the frequency throughout the run and
thus maximize your physical readiness. It's good to start with weekly
frequency training. Include a little work on frequency in the rest of your workouts of the week. During
For long runs, you can practice increased cadence from time to time.

When training longer distances (half marathon, marathon and more) it is helpful to monitor
cadence. A low cadence at the expected pace of running can create problems later in the distance when
legs will start to get tired. One way to avoid this is to work on increasing leg speed as expected.
running pace. You can set the running computer to display your pace and frequency. Keeping the same rhythm
jogging, try decreasing stride length and increasing cadence (set a shorter stride zone to
receive audio feedback). You can set a goal to increase your running cadence beyond the following:

80 / min (for runners of a marathon in 4 hours)
85 / min (for runners of a marathon in 3.5 hours)
88 / min (for runners of a marathon in 3 hours)

These are general guidelines only, taller runners will naturally have a lower rhythm. Runners also
must be guided by their own condition.

A good way to improve stride length is to do specific strength exercises such as uphill running.
running on soft sand, running with an increase in stride length. 6 week strength training
exercise should lead to noticeable progress in stride length, which, combined with increased speed
leg work (such as a short stride at the best 5k running pace) will result in a marked improvement
overall speed also.

* Requires the optional s3Stride Sensor W.I.N.D.

Recording R-R intervals

Recording R-R intervals allows you to save the intervals between heart beats. This information is demonstrated
as well as instant heart rate in bpm.
When recording each individual interval, extrasystoles and false images can also be seen. For
to optimize the contact between the skin and the transmitter, we recommend the use of a contact gel (e.g.
ECG). Indicators perceived as abnormal in terms of heart rate can be corrected
software.