An interview said: Sohu CEO Zhang Chaoyang only sleeps 4 hours a day. Most people cannot learn this "sleep method". In the interview, Zhang Chaoyang introduced his usual running method - "small steps and high frequency", that is to say: the steps should be small and the body shou

once said in an interview: Sohu CEO Zhang Chaoyang only sleeps 4 hours a day. Most people cannot learn this "sleep method". But regarding his running method, I suggest you learn it. It is said that Zhang Chaoyang likes running and insists on running 3 or 4 times a week, at least 5 kilometers at a time. In the interview, Zhang Chaoyang introduced his usual running method - "small steps and high frequency", that is to say: the steps should be small and the body should be straight, like a pendulum.

So, what is Xiaobu High Frequency? Some people may ask, doesn’t this look like a small step from to ? What’s the point? Don’t worry, let’s start with “running cadence”.

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Is the faster the cadence the better?

Running speed = cadence * stride , this is the speed formula of running.

But first-time runners may be weak in one of them, or even have defects in both, without high cadence and lack of long strides.

Cadence refers to the number of times your feet hit the ground per minute when walking or running.

How much is high frequency? In fact, any cadence above 175 can be considered high frequency.

What are the benefits of increasing the cadence?

The increase in step frequency can reduce the pressure on the knees and reduce knee joint injuries. At the same speed, high frequency means small strides. Small strides will shorten the time to fly and change the angle of landing. The pressure on the joints will be much smaller than that of long strides, and high frequency will increase the number of landings. , it is easier to adjust and maintain a stable running state during running.

Is the higher the cadence the better?

Generally speaking, there is a certain positive correlation between heart rate and cadence. The heart rate will gradually increase with the cadence, but it is not a linear positive correlation. When the cadence is between 180 and 190, the heart rate is more stable and the rise is smaller; when the cadence is greater than 190, the heart rate rises slightly; when the cadence is greater than 200, although the speed is faster, the heart rate will also rise a lot.

At the same time, maintains a cadence of 180, and the economy of running is relatively high.

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The National Strength and Conditioning Association (NSCA) studies

running technical training, emphasizing the importance of high stride frequency, counting the number of times athletes' right feet touch the ground during a 1-minute run, and recommending athletes' stride frequency per minute. Sustained 180 times.

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The American College of Sports Medicine (ACSM) studied

The process of increasing stride length should be a natural process, rather than deliberately forming or taking long strides. Taking long strides will also bring a lot of trouble. When the cadence and stride length can be matched with each other in the most ideal ratio, running economy can be at its best.

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The famous American running coach Jack Daniels (Running Formula) studied

in a 1977 research survey and book (Running Formula) and found that the cadence of elite runners rarely falls below 180 beats per minute. Through actual research reports, he included high-frequency technology as one of the principles of good running technique.

So in general, is the "most cost-effective" for most runners with a cadence of 180. Of course, 180 is just a reference data. There is no best cadence, only the cadence that suits you.

Why emphasize the importance of cadence?

As running progresses, the safest way to speed up is to start with small steps and high frequency, increase the number of landings, which can reduce the pressure of each landing, and then gradually increase the stride length, and you will run faster and faster.

If you directly advance to long strides, with big steps and high impact, you will be easily injured. Once the stride length increases, the requirements for the effort under the feet will be higher, which is more difficult than increasing the stride frequency.

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What is the appropriate stride length?

Stride is the distance of one step, measured based on the center of the foot. After you take a step when you walk or run, the distance between the centers of your feet when they land is your stride. The normal walking stride length of an adult is about 65 cm, while the stride length when running is larger because there is often a flying distance between the landing of the two feet. As shown in the figure below, stride length = kicking distance + flying distance + landing distance .

The direct consequence of excessive strides is increased stress on the body. The biggest advantage of small steps and high frequency is that each step can fall under the center of the body, which can avoid running injuries.

Compare the running method with long strides:

When the stride length is longer, the impact force on several important joints of the lower limbs (ankles and knees) is obviously much greater, and the angle is larger, and there is also the existence of shear stress.

What is "shear stress"?

When the soles of the feet fall directly below the buttocks (center of gravity of the body), the vertical downward impact force is parallel to the mechanical structure of the legs, and no shear stress is generated.

When your foot steps out further, the landing point is in front of the hip. The further you step forward, the greater the shear stress, and the higher the chance of injury to the knee joint.

Therefore, the characteristic of Xiaobu Gaofeng's running method is that is easy to learn , and it is not easy to get injured.

To summarize, what are the advantages of Xiaobu High Frequency?

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"Small step high frequency" allows runners to have a faster speed at the start. At the beginning of running, the runner's body may not be fully warmed up, and the joints and ligaments are still in a tight state. At this time, the Running is very likely to cause muscle strain and ligament tear .

"Small step high frequency" can not only increase running speed, but also reduce the risk of injury.

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When running, your knees will bear 7 to 10 times the pressure of your body weight every time you take a step, and other joints will bear 3 to 5 times the pressure.

When the steps are too long, the pressure on the joints will increase. In severe cases, it may cause valgus or internal rotation of the patella, accelerate the wear of the contact surface cartilage, and cause knee injuries.

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Running in small steps consumes less physical energy than running in long strides. Physical fitness plays a decisive role in the second half of a game or training session.

Therefore, "small steps and high frequency" should be used in the first half of the game so that a strong sprint can be carried out in the second half.

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How to practice small steps?

So, how to practice small steps and high frequency running?

● corrects the problem of active stepping and active landing.

When your calves "involuntarily" stretch forward before you take off and land on the ground, there is a problem of active stepping. Although this "active" step is not done consciously (but it is indeed done by the muscles actively exerting force), compared with the natural landing action, it is inefficient and may even cause sports injuries. Therefore, you need to observe your own running videos, check them, and strengthen your perception of gravity, such as falling forward facing a wall to experience the acceleration when the center of gravity shifts.

● Use the metronome on the app or choose music with a tempo of 180BPM.

Suitable music rhythm can drive our body well and make us move faster.

● Run behind a high-cadence runner.

This is the most direct and effective way. It may be a little difficult at first, but it is the only way to increase your cadence.

● Increase the swing of your arms.

Increasing the cadence must be inseparable from the swing of the arms, and attention must be paid to swinging back and forth. This can well drive our body to move forward, thereby reducing energy consumption and running farther and easier.

● Strengthen strength training.

Because the step frequency is accelerated and the time for the foot to land on the ground is shortened, the strength requirements for the relevant parts are increased. While doing general running strength training, you should practice core strength and constantly make the sound of your footsteps getting lighter and softer when landing; strengthen ankle strength and toe grip training to make the landing stable and powerful.

High frequency is indeed the prerequisite for speeding up. Reasonable training can help you speed up your cadence. When your cadence increases, you can increase your stride length, and a master runner will be born.