When it comes to speed, the two key words that have to be mentioned are cadence and stride length. For ordinary runners, directly increasing the stride often means non-standard movements, increased knee pressure, and very easy to get injured.
If you want to speed up under the premise of being healthy, it is more appropriate to focus on cadence first, because with a little training, the cadence data of amateur and professional runners can be almost the same. So the question is, what is the most appropriate cadence and how should I practice it?
The origin of standard cadence
American exercise physiologist Dr. Jack Daniels mentioned in his book "Daniel's Running Formula" that during the 1984 Los Angeles Olympics, he watched many runners compete every day. And calculated their cadence, and finally found that among all the participating runners, only one had a cadence lower than 180. After
's investigation, he believes that the cadence of 180 can effectively reduce the impact every time you land. Your feet will be closer to the efficiency of the wheels, and the landing point will be closer to directly under the center of gravity. The efficiency and economy of running will be greatly improved.
Later, he did further research on cadence and asked a person to run at the same pace at a cadence of 160/180/200. He found that:
1, when the cadence is 200, heart rate is the highest. , although the cadence of 200 puts less pressure on bones and muscles, as the number of arm swings and leg movements increases, the heart rate rises faster, the energy consumed also increases, and the fatigue of the whole body will also increase.
2. A cadence below 180 will increase the support pressure on joints and muscles and increase the risk of injury.
3. When the cadence is 180, it is just a critical point. Runners can better exert tendon elasticity and save muscle strength.
At the same time, Dr. Daniels also conducted statistics on people running with different cadences and found that runners with a cadence below 180 had a high rate of injuries, while runners with a cadence of 180 and above had a high rate of injuries. The proportion is relatively low and can reduce the risk of sports injuries by about 35%. This is why 180 beats/minute is called the "optimal cadence" under standard conditions.
However, every runner’s physiological structure and running conditions are different, so when used in practice, everyone’s cadence will be different.
180 is just a reference data. The key is to find the labor-saving and exciting rhythm when running at a pace according to your own individual situation. For example, it is normal for a runner with long legs to have a slightly lower cadence, because at the same forward lean angle, his natural stride length is larger. If the pace is the same, his cadence will be lower. You should consider your own situation and don't blindly compare with others.
So how to increase the cadence and train the muscles of the lower limbs? It is necessary to introduce a kind of strength training to runners that is easily overlooked.
Simple and practical training
Jumping and running will cause flying and landing. The muscle tissues involved in the two movements are roughly the same, and the body's movement chain is also very close. When the body lands, the moment the feet hit the ground, whether running or jumping, they will make a landing buffering action. At this time, the force and work patterns of the lower limb muscles are almost the same.
Due to the many similarities between jumping and running, whether it is to increase cadence or enhance lower limb muscle strength, jumping training can be used to achieve the goal. Here are 5 simple and efficient jumping practice methods:
01
Running quickly on the spot
trains the ability to quickly alternate and switch between feet. Set the metronome to 180 steps per minute, perform running training on the spot, and find the feeling of a cadence of 180.
02
Pull left and right Steps Run
Stand with your feet open, step alternately left and right. When switching, pay attention to pulling the heels toward the buttocks. The frequency can be set to 100-120 steps/minute.
03
Squat Jump
Bend your knees and do a half-squat, with your feet shoulder-width apart and your hands naturally placed behind your head. Push off the ground, extend your knees, and jump as high as possible. After falling back to the starting position, quickly perform the next movement. Do 3-5 groups, each group 15-20 times
04
lunges squat jumps
Both feet are in a lunge posture, and the knee joints are 90 degrees.Kick off the ground and jump to the highest position. After falling back to the starting position, quickly perform the next movement. Do 3-5 groups of 15-20 times each.
05
Single-legged step jumps
Stand facing forward on the pedal. Bend your right leg, and at the same time step forward with your left foot, step down hard and hook your toes. Relax the heel of your right foot. Lift your right foot upward without rotating your torso and knees, and return to the ready position. Switch to the other leg and repeat the action 20 times.
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