For runners, in addition to the data of pace, there is another data that runners are most concerned about, and that is "cadence". Many runners even use this data to measure a person's running performance. After all, If a runner wants to increase his speed, a stable cadence is still very important. And from a scientific point of view, correct and effective cadence can prevent many sports injuries. Regarding "cadence", how to adjust it to suit you? Today I will take you to study together!
What is cadence?
"Cade frequency" refers to the number of times your footsteps hit the ground per minute when running. If you take 160 steps alternately left and right in 1 minute, then the cadence is 160 times/minute.
Cadence is actually related to each person's ability, height and gender. It does not mean that the higher the cadence, the better. Only when there is a better combination of cadence and stride length will your overall running speed be better. Improved. Recently, many people have asked me whether a cadence of 150 is really rubbish? First of all, there is no constant standard for cadence. It mainly depends on each runner's skill, height and strength.
data shows that the best cadence for a male runner is above 180, and for a female runner it is above 190. When a runner's stride frequency can be maintained at 180, it can reduce the oxygen consumption of the muscles by at least 20%, effectively improving running efficiency. How to adjust the "cadence" of
?
There is actually no best cadence for running, only the most suitable one, so we need to constantly explore the cadence that suits us in daily training. Generally speaking, if we want to improve our cadence, we can start from the following aspects Start:
. Strength training
The strength of the lower limbs determines the state of your feet when they land, so it is very necessary to add strength around the ankles. In addition to practicing strength, some technical movements in running postures must also be improved, such as Arm swings, waist, abdomen and hips all require strength for support.
. Bounce training
When practicing bouncing, focus on your steps and increase the frequency of legs exchange, rather than pursuing speed. In addition, do more exercises. During the process, you should pay attention to the feeling of the soles of your feet. The brisker the better, it is best to rely on the elasticity of the tendons to jump up and down.
3. Imitation training
is to imitate the runners with high cadence, run with those runners with high cadence, and let them lead you to constantly adjust the cadence and stride length, and slowly find your own best In terms of rhythm, generally speaking, if you follow a high-cadence runner and keep running, you can basically adjust your own cadence effectively.
4. Downhill training
When people are going downhill, they will unconsciously speed up their cadence, so if there is a downhill route in your running environment, you might as well practice it. Of course, don’t find it too steep. When training on a slope that is too long, you must pay special attention to safety!
5. Rhythm training
Look for a metronome, such as music beats, find some songs that belong to the running rhythm, and listen to the songs while running with the rhythm. This method is also very good. Remember the 12-word secret: lift your center of gravity, tighten your core, and turn your ankles slightly.
Finally, I would like to say that there is no hard and fast standard for cadence. A good cadence will eventually become our muscle memory through continuous practice over a long period of time, so as for "cadence", let's slowly find it and find it for ourselves. The most suitable one will do.
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