increases cadence and makes running easy and injury-free.
Many runners pay attention to the data of cadence.
Because the level of cadence can affect many aspects, such as pace, stride length, running efficiency and even heart rate, etc. Moreover, the level of cadence is also closely related to the occurrence of running injuries.
And compared to factors such as weight, muscle type and maximum oxygen uptake that affect speed, it is much easier to increase cadence.
So what is cadence?
Cadence (Beat Per Minute) refers to the number of steps per minute when walking or running. For example: in 1 minute, your left and right feet take a total of 150 steps/minute, then your cadence is 150 steps/minute. If your left and right feet take a total of 150 steps/minute, The feet take a total of 180 steps, so the cadence is 180 steps/minute.
Running speed can be calculated using a simple and crude formula, speed = cadence x stride length. Therefore, if you want to increase your pace, you can increase your cadence, increase your stride length, or both.
At a given speed, your cadence is determined by your stride length. The reason is simple. At the same speed, the longer your steps are, the fewer steps you need. Therefore, a slow cadence is an indicator of excessive stride length. In fact, for beginners, one of the two must be weak, or even more often, both are weak, without high stride frequency and lack of long strides.
Running is a sport where the feet are constantly switching on the ground. Once you start running, the forward momentum of the body carries the body's center of gravity beyond the original center of gravity, so the other foot must take a step forward to prevent the body from falling. Therefore, progress is achieved through the continuous and alternate movement of both feet, and the speed of the conversion frequency of the feet, that is, the stride frequency, determines the running efficiency to a certain extent.
1. The cadence is about 180, and the running efficiency is higher
The cadence of 180 steps/minute is considered to be the optimal cadence for running. The original source of this data was when researchers studied the 1984 Olympic Games and found that those who ran middle and long distances The cadence of athletes per minute is around 180, but when sprinting, the cadence must be increased to 200.
In fact, the cadence of Asian athletes is generally higher than that of elite African athletes. For example, the cadence of Chinese long-distance running star Sun Yingjie is above 200 or even 220. In order to pursue a cadence of 180, many runners also use a cadence metronome to practice. Why is
180 steps/minute? Because many studies believe that when the cadence is about 180 steps per minute, the feet will be closer to the efficiency of the wheels, and the landing point will be closer to directly below the center of gravity, and the efficiency and economy of running will be greatly improved.
Some people may ask, wouldn’t it be faster to practice a cadence of more than 190 steps/minute? If you deliberately increase the stride frequency (above 190) and shorten the stride length (about 1m) at a faster speed, you can obtain smaller vertical amplitude and better mechanical efficiency. However, a higher heart rate climb may occur.
Because the faster the feet turn, the more the lower limb muscles are involved. The more the muscles of the lower limbs are involved, the higher the demand for blood and the greater the pressure on the heart. The faster the heart beats, the higher the heart rate will be. Running won't last long.
Excellent athletes can easily reach 180 steps per minute. Beginner runners may already struggle with a cadence of 160, so it is very important to increase your cadence. If your cadence reaches 180 steps/minute or higher, your speed will naturally increase.
For first-time runners, when they first start running, don’t blindly pursue the cadence of 180 steps/minute, but first find the rhythm of running: the rhythm of the heartbeat, the rhythm of breathing, the rhythm of arm swings, and the rhythm of legs. wait.
The main problem that limits the increase in cadence is breathing, because too fast a cadence will disrupt breathing and disrupt your own rhythm. When you find your own suitable rhythm based on your physical conditions and adaptability, then gradually perform exercises to increase your cadence.
2. A cadence of 180 is more effective than 4% in increasing speed
A recent study shows that if the cadence is increased from 170 steps/minute to 180 steps/minute, it will reduce submaximal oxygen consumption by 11%.
What does this research mean for runners?
We know that maximum oxygen uptake is a very important factor in measuring whether a person is running fast, but maximum oxygen uptake is generally difficult to achieve, so for middle and long-distance running, most of the time it is at the submaximal oxygen uptake. carried out under quantitative conditions. In other words, the ability to maintain submaximal oxygen uptake is an important criterion for measuring the level of a middle-distance runner.
According to the conclusion drawn from the above study, if the step frequency is increased to 180 steps/minute, then the submaximal oxygen consumption (equal to the submaximal oxygen uptake) will decrease by 11%, which means that the step frequency will be increased to 180 steps/minute. Frequency can give you 11% room to run to the sub-maximal oxygen consumption, which means you can run faster and further.
The study was led by Tim Quinn, professor of kinesiology at the University of New Hampshire.
He invited 22 experienced female college long-distance runners. Their average cadence was 170 steps/minute, and their average 5,000-meter time was 19 minutes and 50 seconds.
He divided these female athletes into two groups. One group trained in the normal way, while the other group had to increase the pace to 180 steps/minute on the treadmill according to the rhythm of the metronome every day, and then also followed the 180 steps/minute on the track. Cadence training.
The training contents of the two groups of players are the same. After the 10-day training period, the researchers measured their submaximal oxygen consumption and heart rate data on the treadmill at a pace of 4 minutes and 22 seconds. The results of
found that the maximum oxygen consumption of the group whose cadence was increased to 180 steps/minute dropped by 11% compared with the control group, and the heart rate dropped by 5 times.
Although the subjects of this experiment are all female middle-distance runners, I believe it is also applicable to male middle-distance runners.
So what does it mean to reduce the maximum oxygen consumption by 11%?
We know that Nike 4% shoes can reduce energy consumption by 4%-5%, while increasing cadence can reduce energy consumption by 11%. Even if it does not reach the most ideal situation, it only increases by 60%-70%, and increases step frequency. Frequency can also reduce energy consumption by 6.6%-7-7%.
So, if you want to run fast, increasing your cadence is really crucial. If your average running cadence is 180 steps/minute, you are basically a relatively mature runner. If you add the blessing of super running shoes, you can run faster.
3. Small and fast steps can effectively reduce injuries
In fact, increasing the cadence can not only make you run faster and further, but also reduce injuries.
Let’s take a look at the difference between the landing center of gravity of 156 pace and 172 pace.
From a mechanical point of view: when running, at the same speed, if the stride frequency is slow, it means that the stride length is larger, that is, striding. Running with striding will inevitably lead to the distance between the landing point and the center of gravity projection point being longer. Far. At this time, the calf and the ground (based on the direction of friction force backward) present an acute angle. The slower the step frequency, the larger the stride length, and the smaller the acute angle between the calf and the ground, the greater the horizontal shear force.
Many runners will instinctively increase their stride length in order to increase their speed, but an increase in stride length can easily put a burden on their muscles and knee joints. The increase in step frequency can reduce the tightness and stress on the knees, reducing the chance of knee joint and muscle injuries.
At the same speed, high frequency means small steps. A short stride shortens the flight time and changes the angle of landing. The pressure on the joints will be much less than that of a long stride. And it increases the number of landings at a high frequency, making it easier to adjust and maintain a stable running posture during running.
Therefore, if beginner runners want to increase their speed, it is easier and the safest way to increase their cadence. Start with small steps at a high frequency and increase the number of landings to reduce the pressure on each landing. Then gradually increase the stride length and you will run faster and faster. Beginners advance directly to long strides. The steps are big and the impact is big, which can easily cause injuries and the gains outweigh the losses. Because the disadvantages of too large a stride are obvious: obvious braking effect, too long support time, significantly increased shock transmission (easy to injure knees, waist, and even back).
Therefore, at the same speed, a high cadence is safer and has a lower probability of injury.
If you have ever injured your knees or ankles, you should shorten your stride length and increase your cadence.Therefore, whether you are a beginner or an expert, you should increase your cadence and reduce your stride length.
4. Cadence is very important, how to improve it?
1. To understand your own cadence
To train your cadence, you must first know your current situation. Use a running APP on your mobile phone or a sports watch to perform a low-intensity aerobic jog. After the run, you will basically have cadence data.
2. Increase 5 steps/minute every week
Try to increase 5 steps/minute every week until the cadence reaches a satisfactory level and stabilizes. In the early stages of adjusting the cadence, many runners will feel that their rhythm has been disrupted. There is no need to be frustrated at this time. Remember that running seeks a balance. The cadence, stride length and breathing cooperate with each other. During normal breathing, Under the premise, slowly increase the cadence and find your own rhythm.
3. Focus on pace and breathing
Increasing cadence is a type of training that changes movements. At the beginning of running, we are used to doing it at our favorite cadence and stride length, which is very casual and often determined by natural muscle strength.
To increase your cadence, you must consciously focus on your steps and increase the frequency of legs exchange, rather than your overall speed. Another important point is your breathing. The number of steps per breath varies depending on the intensity, but high frequency tends to make your breathing more compact and requires more cardiopulmonary function exercise. High-frequency breathing also needs to be exercised. After a while, as you get used to running at a high frequency, you can easily increase your speed by slightly increasing your stride length.
4. Improving cadence is inseparable from accelerating arm swing
Many runners' arms "swing for the sake of swinging" when running, which does not provide more help for running. Increasing the cadence is inseparable from the acceleration of the arm swing. Once the arm swing is accelerated, the cadence will also increase. There are also runners whose arms droop when they run to a certain point, or they don't match their cadence, which ultimately makes it difficult to increase their cadence.
Bend your elbows at 90 degrees and swing your arms at a higher position, which will drive the movement of the shoulder blades and conduct it to the pelvis, thus driving the legs. When the cadence is fast, the arm swing position is relatively high, and when the cadence is slow, the arm swing position is relatively low.
5. Use external force: metronome and expert
download a metronome software on your mobile phone, adjust to the number of steps you need to achieve, and run according to the rhythm. Silently shout the slogan in your heart: "121, 121, 121..." You can look at the watch, calculate the frequency by the number of times you shout in 30 seconds, and constantly adjust to the ideal frequency of silent chanting.
If you have an expert around you, you can ask the expert to lead you in running and adjust your cadence and stride length. Especially when you first start adjusting your cadence, it is recommended that you find an expert to practice with you to help you find the best rhythm.
6. Choose a song that suits your own cadence
Some songs are suitable for a cadence of 180, some for 160, and some for 120. Running to the rhythm of the music is also a way of exercise. Of course, you can't play the gong fast and walk slowly like Peking Opera. Only by keeping up with the rhythm can you exercise.
7. Strengthen strength training
Because the pace is accelerated and the foot landing time is shortened, the requirements for strength in related parts are increased. While doing general running strength training, you should strengthen the strength of your lower limbs so that the sound of your footsteps landing becomes lighter and lighter; strengthen ankle strength and toe gripping training to make the landing stable and powerful.
recommends a very good movement for practicing lower body strength and rhythm - jumping lunge:
Reference:
1.https://www.ncbi.nlm.nih.gov/pubmed/31306391
2.https://onlinelibrary.wiley .com/doi/pdf/10.1111/sms.13228
