Life is short, you must strive for something and achieve something, so as not to waste your time in confusion and waste your life. Life is not only the busyness and trivial matters in front of you, but also your own love and distance. Love sports, run forward, and be a diligent and self-disciplined person. If we keep working hard, good things will happen to us unexpectedly.
Keep running so that we can meet a better version of ourselves and gain a healthier body. Whether you are running fast or slow, the most important thing is to be able to run safely and without injury, and to run easily and happily. During running, every time we hit the ground, we bear impact. We need to run lightly to reduce the impact. At this time, an important action is needed to speed up the pace.
1. How to run without injury?
Running speed is nothing more than the relationship between stride length and cadence. The safest running method currently recognized is to maintain a cadence of 180. No matter how big or small the stride is, as long as you run at a cadence of 180, it is a safer running method. So, why is the cadence 180?
As early as 1984, foreign exercise physiologist Dr. Daniel proposed a safe running method of 180 steps. In every year's marathon, we can see from the running results of those outstanding runners that their cadence has basically remained around 180. This is also recognized as the safest, injury-free and most economical way of running.
's running method with a stride frequency of 180 minimizes the time for the soles of the feet to touch the ground, makes full use of the elasticity of the muscles and tendons, effectively reduces the impact force when the feet touch the ground, puts less pressure on muscles and bones, and can be more efficient. It is best to avoid injuries caused by long-distance running. Therefore, the cadence of 180 is the safest and most economical way to run, and it is also highly praised by everyone.
So, would it be better to have a cadence above 180? In fact, the higher the cadence, the better. Everyone’s physical fitness is different, and not everyone can match a high cadence. A cadence that is too high can easily lead to an increase in heart rate. Deliberately speeding up the cadence can easily make the body tired and unable to support long-term and long-distance running.
So, is it necessarily bad if the cadence is lower than 180? For most amateur runners, keeping the cadence between 170 and 180 is relatively safe. However, a stride frequency lower than 170 or lower means that the time for the soles of the feet to touch the ground increases. If you want to speed up, you can only increase the stride length. This will cause the center of gravity when the feet touch the ground to be unstable and biased toward the front of the body. The greater the impact force on the knee joint, the more likely it is to cause serious damage.
2. How to speed up?
For most men, after running for a while and having a certain experience base, they want to speed up and run fast and steadily. If you want to speed up, you must either increase your stride length or increase your cadence. If both can reach their maximum speed at the same time, that is your fastest speed.
However, running forward with too long strides can easily cause the center of gravity to exceed the body, damage the knees, and make it harder to push forward. As we stride forward, the dwell time on the front foot increases until the entire body transitions past the point of support. Increasing the stride length in this way to accelerate will actually slow down the speed. If you insist on deliberately taking long strides, it will easily lead to knee joint injuries.
So, if you want to break through the current speed but have not reached it in terms of physical fitness, the best way is to speed up your cadence. Keep your current stride length unchanged and slowly increase your pace, and your speed will naturally increase. Compared with increasing the stride length, training to increase the cadence requires less muscle strength and can avoid excessive muscle exertion and tightness.
Just use the elasticity of your muscles to quickly fold your calves, lift them off the ground, and then fall down naturally. Try not to actively push on the ground, don't shake your body too much, and don't deliberately raise your thighs forward. This will naturally speed up your cadence and run faster and more steadily.
3. How to speed up the pace?
A. Keep the body leaning forward
Affected by gravity, the greater the body leans forward, the faster we naturally move forward in order to avoid falling. This is one of the techniques for increasing your cadence.When we lean forward during running, gravity allows us to quickly move our legs forward and quickly switch our feet to the ground. This can reduce the interference of gravity, avoid falling, and allow us to reach faster speeds.
Simply put, there is a symbiotic relationship between cadence and forward leaning. The more you lean forward, the faster your cadence will be. Of course, we need to find a balance point that suits us, the maximum forward lean and the fastest cadence that suits us. By matching the two to achieve a stable balance of the body, we can speed up the cadence and speed safely and effectively.
B, using the metronome
During the running process, our left and right feet switch the support points, step forward and run, which is actually a sense of running rhythm. If we want to increase the cadence to 180, we can also use a metronome. At present, all major sports-related APPs have a running metronome function. You can set a rhythm that suits you at the moment you want to improve. You can start with 170 times/minute, and then slowly increase the training to 180 times/minute.
C. Strengthen strength training
To speed up the cadence, an important step that cannot be ignored is to strengthen strength training. Stability strength training for running includes: Mark exercises, small steps , calf lift and fold, high knee leg lift, and kicking. Jumping, squatting, jumping and other movements, when you take a break from running every week, you can make a plan and arrange to strengthen strength training. This will allow you to run better, speed up your cadence more easily, and run faster and faster.
The world is full of prosperity. May we work hard and blossom on the track of life. So, what is your cadence? Has it reached 180 times/minute?
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