How to increase your running speed and avoid injury. High cadence in running is it important How many steps per minute are considered to be running?
The most natural and accessible sport is running. Regular jogging allows you to stay in good physical shape, develop endurance, strengthen the cardiovascular and respiratory systems.
As with any sport, special attention should be paid to correct technique and exercises to improve technical skill. Technical running allows you not only to achieve good results, but also to avoid injury. One of the most important parameters is the running step, which is in the basics of correct technique. In the article you will find out what is the difference between a step when walking and running, get acquainted with the rules of a running step and useful exercises that allow you to develop the correct running technique.
Running stride features
The main feature of the running stride, which distinguishes it from the walking stride, is the flight phase, which is a prohibited element in race walking. Most novice athletes use the walking stride while running, unaware that they thereby reduce the effectiveness of their training. Running stride does not lead to braking, while reducing impact forces, which significantly reduces the risk of injuries to joints, ligaments and muscles.
Running stride is characterized by two parameters: running rhythm (frequency) and stride length. Many people make the same mistake: they run at a low frequency, try to increase their speed by increasing the stride length, focusing on the length. Correct running technique, on the other hand, implies the development of the runner's speed due to a high rhythm with a constant stride length.
Running step rules
Although cadence is the most important parameter in running technique, stride length should not be neglected. Moreover, it is important to determine the personal stride length. A short step promises inflammation in the ligaments and joints, too long - has a negative effect on the health of the spine and causes a lack of coordination of movements. You can calculate the step length using the formula:
Height x 0.65
The obtained value is not universal, but it is necessary to select the optimal step length based on these calculations. Using this formula, it is worth considering the types of running. So for a sprint run, the stride will be longer, and for a marathon, it will be several times shorter. The formula calculates the length for running at an average pace.
After deciding on the length of the stride, you should pay attention to the position of your body. Stand straight with your shoulders straightened and your gaze is 45 degrees forward, not down. To stabilize the position of the hips, it is necessary to tighten the abdominal muscles a little. This does not mean that you need to run with the most tense abdominal muscles. The arms are bent at the elbows (usually 90 degrees). In this case, the elbows should not protrude forward of the body, but move along the ribs.
There is a misconception that a large tilt of the body will increase running speed, but in reality this position will only put an increased load on the spine and neck. The angle of inclination of the body should not exceed 5-7 degrees. The body should not move from side to side, vertical vibrations should be minimal.
Watch the position of your foot as you run. The correct position of the foot will not only increase the effectiveness of training, but also significantly reduce the load on the knee joint, which often suffers from improper running. The foot should be placed with a wide part, avoiding unnecessary movements and shuffling on the running surface. Unlike walking in a jogging stride, the heel comes down last and only for a moment, then rises again. Toe thrust should also be avoided. The alternation of running cycles should be smooth, the transition from take off to take off should be barely noticeable.
Correct breathing during training also plays an important role. It is considered optimal to inhale and exhale every two steps. If it's hard to breathe while running, this is a clear sign that you have chosen too fast a pace and are not yet ready for such loads.
If you follow all the above rules, you will learn to run as efficiently, quietly and easily as possible.
How to master running technique
The first thing to look for when mastering the correct running stride is to work on strengthening the muscles of the whole body. While running, not only strong legs are important, well-developed back muscles also play a special role, because a stooped runner will not achieve good results. It is also important to work on improving motor coordination.
Next, we proceed to working out directly. So, for example, all kinds of exercises and running with a rope will help to master the correct position of the foot when running. Do not forget about exercises such as back running, hip raises, cross steps, toe jumping, various lunges, etc. These are all special exercises for mastering the running technique.
Having mastered the running step, you can start training a full running cycle. You should not start right away from long distances, training should not be exhausting. Start by running at medium distances - no more than 2 kilometers. While running, concentrate directly on the technique, pay attention to mistakes, correct them. Remember that the first runs are not important for the duration, but for the correct running cycle.
Later you can concentrate on other elements and try more complex types like.
It is important to remember that the load should be dosed. Do not overload yourself with unbearable volumes, after which you do not want to repeat classes. Pay attention to the quality of your movements. The results will delight you - running will be easy, economical and enjoyable. Have a good workout.
Each runner found himself in a situation where there was no strength to run, his legs were wadded, his breathing was confused, 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!
Step length- why do we need to know this value? or by running, we need to dose the load on the body, for this we need to know the distance traveled and the speed of movement. There are many devices for determining the distance traveled: pedometers, activity monitors, but for some devices to work, you must specify the average stride length in the settings. So in any case, you have to determine this value.
The stride length among people is not the same and ranges from 0.4 to 1 m. Typically, the stride length of a person of average height is 0.7-0.8 m.
How to measure stride length?
1. The length of your stride can be relatively accurately determined by the formula for the dependence of stride length on height:
LH = (R / 4) +0.37
LH - length of one step in meters
P is a person's height in meters.
For example, with a person's height of 1.75 m, the length of his step is LW = (1.75 / 4) + 0.37 = 0.8 m.
2. For each person, the stride length usual for his walk has a more or less constant value.
To determine the length of the stride, you can measure a distance of 10 - 20 meters. and go through it at normal average speed. After that, dividing this distance in centimeters (1000 or 2000) by the number of steps taken, we will find the average length of our stride.
For example: 1000cm / 12 steps = 83cm.
How to determine walking speed and distance traveled?
Knowing the length of your stride, as well as the number of steps taken per minute, you can determine walking speed using the table below.
For example, if a person walks 120 steps in 1 minute while his step length is 82 cm, then according to the table we determine the walking speed of 5.9 km / h.
| Determination of walking speed depending on the number of steps and their length | |||||||||||||||||
| Step length, cm | Number of steps in 1 min and speed, km / h | ||||||||||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 | 105 | 110 | 115 | 120 | 125 | 130 | |
| 42 | 1,3 | 1,4 | 1,5 | 1,6 | 1,8 | 1,9 | 2 | 2,1 | 2,3 | 2,4 | 2,5 | 2,6 | 2,8 | 2,9 | 3 | 3,1 | 3,3 |
| 46 | 1,4 | 1,5 | 1,6 | 1,8 | 1,9 | 2 | 2,2 | 2,3 | 2,5 | 2,6 | 2,8 | 2,9 | 3 | 3,2 | 3,3 | 3,4 | 3,6 |
| 50 | 1,5 | 1,6 | 1,8 | 1,9 | 2,1 | 2,2 | 2,4 | 2,5 | 2,7 | 2,8 | 3 | 3,1 | 3,3 | 3,4 | 3,6 | 3,7 | 3,9 |
| 54 | 1,6 | 1,8 | 1,9 | 2,1 | 2,3 | 2,4 | 2,6 | 2,8 | 2,9 | 3,1 | 3,2 | 3,4 | 3,6 | 3,7 | 3,9 | 4 | 4,2 |
| 58 | 1,7 | 1,9 | 2,1 | 2,3 | 2,4 | 2,6 | 2,8 | 3 | 3,1 | 3,3 | 3,4 | 3,6 | 3,8 | 4 | 4,2 | 4,3 | 4,5 |
| 62 | 1,9 | 2 | 2,2 | 2,4 | 2,6 | 2,8 | 3 | 3,2 | 3,3 | 3,5 | 3,7 | 3,9 | 4,1 | 4,3 | 4,4 | 4,5 | 4,8 |
| 66 | 2 | 2,2 | 2,4 | 2,6 | 2,8 | 3 | 3,2 | 3,4 | 3,6 | 3,8 | 4 | 4,2 | 4,4 | 4,6 | 4,8 | 4,9 | 5,1 |
| 70 | 2,1 | 2,3 | 2,5 | 2,7 | 2,9 | 3,1 | 3,4 | 3,6 | 3,8 | 4 | 4,2 | 4,4 | 4,6 | 4,8 | 5 | 5,2 | 5,5 |
| 74 | 2,2 | 2,4 | 2,7 | 2,9 | 3,1 | 3,3 | 3,6 | 3,8 | 4 | 4,2 | 4,4 | 4,7 | 4,9 | 5,1 | 5,3 | 5,6 | 5,8 |
| 78 | 2,3 | 2,6 | 2,8 | 3 | 3,3 | 3,5 | 3,7 | 4 | 4,2 | 4,4 | 4,7 | 4,9 | 5,1 | 5,4 | 5,6 | 5,8 | 6,1 |
| 82 | 2,5 | 2,7 | 3 | 3,2 | 3,4 | 3,7 | 3,9 | 4,2 | 4,4 | 4,7 | 4,9 | 5,2 | 5,4 | 5,7 | 5,9 | 6,1 | 6,4 |
| 86 | 2,6 | 2,8 | 3,1 | 3,4 | 3,6 | 3,9 | 4,1 | 4,4 | 4,7 | 4,9 | 5,2 | 5,4 | 5,7 | 5,9 | 6,2 | 6,4 | 6,7 |
| 90 | 2,7 | 3 | 3,2 | 3,5 | 3,8 | 4 | 4,3 | 4,6 | 4,9 | 5,1 | 5,4 | 5,7 | 5,9 | 6,2 | 6,5 | 6,7 | 7 |
When the walking speed and time are known, the distance is not difficult to calculate by multiplying the speed by the time. Also distance traveled can be calculated using the average stride length. Multiplying this indicator by the number of steps taken in a minute, and by the time taken to cover the entire distance.
For example, a person spends 90 minutes on walking, with a step length of 0.82 m.In 1 minute he makes 120 steps, based on these values, we find the distance traveled:
S = 0.82m x120steps x 90min = 8856m (~ 8.8 km)
With the help of the data we have collected, you can: control the load on the body by choosing one or another pace (speed) of walking, corresponding to your level of health. Correctly draw up training routes, more accurately calculate the time.
To improve health, you need to walk regularly, gradually increasing the load, which should be adequate to the state of human health.
Used Books: Yushkevich T.P. "Wellness run".Even in recreational running, there are always two types of runners. Some run often shifting their legs. Others move with sweeping strides. The first has a higher cadence, but the second has a longer stride. It seems that both approaches should have a positive effect on speed. From whom to take an example?
Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often, we are talking about the number of touches of the ground with both feet - about 160-200 steps per minute.
To measure base cadence, run at your normal pace and count your steps with one foot in 30 seconds, then multiply that number by four.
Step length
With long strides, you stay in the air longer - that's a plus. But when landing on an extended, straight leg, the load on the joints and tendons is greatly increased compared to landing on the leg with a more relaxed knee. In this case, even a small error in landing can lead to injury.
Running long strides is good as a special running exercise that helps to improve the work of the muscles during the take off while running.
At the same time, it is harder to maintain a high pace with long strides. If you lengthen your stride drastically, your cadence will decrease and the speed gain will not be as great.
Cadence
You've probably heard about the ideal rate of 180 steps per minute. However, if you increase your cadence by 20-25 steps per minute at once, the chances are high that your heart rate will also jump. This is also not good. You shouldn't increase your base cadence more than 5% per week or two.
In fact, the "magic" number 180 was obtained by analyzing the running of the Olympians. Amateur running doesn't have to fit strictly into this meaning. A slight deviation is quite acceptable and depends on anatomical features (leg length, joint mobility) and running experience.
How to run faster
First, you should ask yourself the question: is it necessary at all. We are talking about running for health and pleasure. An amateur runner can and should pay more attention to sensations rather than numbers.
But if you are not interested in running without the growth of numerical indicators, it is worth remembering that, in addition to the cadence and the length of the steps, many factors affect the running speed:
- choice in accordance with the peculiarities of the structure of the foot and the covering of the treadmill;
- the choice of clothing that wicks moisture well and matches the weather;
- regular training, including cross-training, to help strengthen core muscles and develop joint mobility;
- adequate rest time, regular massage or sauna;
- high-quality warm-up before jogging;
- adequate goals and patience.
How to run safer
Non-professional runners tend to run at their natural cadence, which is not ideal. However, some are more prone to injury, while others are less. A couple of scientific papers that explored the difference between the two were presented at the American College of Sports Medicine Annual Meeting in June.
In the first study Erin Futrell, Adam Tenforde, Steve T. Jamison, Irene S. Davis. Relationships between natural cadence and vertical load rates in injured and healthy runners. 32 healthy and 93 injured runners took part. It showed that the average cadence of runners in both groups differed slightly: 164 and 161, respectively.
Scientists have compared the load on the foot, and it was indeed higher in injured runners. However, no correlation was found between this parameter and the cadence of healthy and injured runners.
In another study Jacqueline Morgan, Robert L. Franco, Kate Harrison, Anson M. Blanks, Heather L. Caslin, D. S. Blaise Williams. Stride frequency and injury rates in recreational runners training for a half-marathon. there were 28 amateur runners who were preparing for the half marathon. In this case, there was a clear correlation between trauma and cadence:
- 8 out of 12 runners with a cadence below 162 were injured - 67%;
- 5 out of 7 runners with a cadence of 163-168 were injured - 71%;
- only 2 out of 9 runners with a cadence above 169 were injured - 22%.
It is worth noting that this study did not take into account the runners' initial training. During the course of the study, the average cadence of all participants increased from 165 to 173 in connection with the preparation for the race. It is likely that initially the higher cadence runners were better prepared and therefore less prone to injury.
It turns out that the research data is ambiguous. Of course, it cannot be argued that cadence is irrelevant to safe running. However, it makes no sense to proceed only from this parameter: it is too early to name the ideal number.
At the same time, less contact with the ground with longer stride lengths also does not guarantee less stress on the leg.
Good news
With experience, the cadence and stride length increase in parallel and the running becomes more efficient and enjoyable.
It is my personal experience that running long strides is very tiring and therefore unsafe. It was immediately convenient for me to run with a cadence close to 180. But most of the time I run in the hall on the track - this helps to increase the cadence. When I run outside, the steps are lengthened, but the speed remains about the same as the steps become less frequent. In any case, I always run without unnecessary fatigue.
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 bottom line is that 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, however, 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 medalists, 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 slightly increased his stride frequency three laps before the finish, 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 line.
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 notice that our long-distance runners and middle-runners have complete order with the 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 arises 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 happens 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
Loading...