Detecting the running step frequency;
1. Assess personal situation
Next time you jog, under normal circumstances, you can count the steps for 30 seconds, and then multiply by 2, which is your running step frequency. Repeat this state for a week to make sure there are no mistakes.
Check running posture
Your arms will drive your legs, so if you swing your arms faster, the rhythm of your feet will increase. Pay attention to the fluency of your steps, not the distance from the ground when you step. Taking a brisk step can bring higher step frequency and reduce the damage caused by the pressure of landing your feet on the ground.
3. Think about stride, not speed
Your first goal is to improve the pace frequency, not the overall speed, and the speed will be naturally obtained with the increase of exercise time. Therefore, we should avoid thinking about speed and focus on increasing the frequency of footsteps. Eventually, you will be able to improve from jogging to sprinting and keep the same pace.
Running together
Running with a partner with a pace of 180 steps per minute is the easiest way to keep up with their rhythm. If you run by yourself, you can choose to bring an iPod, iPhone, MP3 or MP4 earphone, listen to the beat of 180 per minute and run according to its rhythm.
Exercise methods to speed up the pace:
1. 12345 accelerated training method
Ignore your speed, only calculate the pace frequency of running, run at a speed of 180 steps/minute for one minute, and then run at a relaxed pace for another minute; And so on, add one minute at a time until it reaches five minutes.
Run down the hill
Find a slope and run down 150 for 200 meters.
The best time to lose weight by running:
It's best to run at a time that suits you. Those who like to run in the morning can go to work in the company, and those who like fun run can go home.
It is more important than choosing when to run. Don't run on an empty stomach or when you are full. If you are hungry, you will not be able to exert your strength. When you are full, the digestive tract will be concentrated, and strenuous exercise is harmful to your health. The best time is 2 to 3 hours after meals.
When running on an empty stomach in the morning, it is best to drink some sports drinks about 30 minutes in advance to help digestion and replenish physical strength or eat a banana.
What's the best time to run?
As long as your physical condition and strength can adapt, it doesn't matter how long you run. But I finally got dressed and ready. Running for only five minutes is a bit wasteful.
If the goal is lower, you can set it at 20 minutes first. The degree of 20 minutes will basically not make people feel difficult to persist, and this time can also transform the body's metabolism and make breathing smooth and natural.
If you want to run longer, you should gradually extend it to 30 minutes and 40 minutes. If you can run 1 hour, you will be a great professional player.
Running skills:
First, running shoes have good shock absorption and moderate sole thickness.
Preparing a suitable set of equipment is an essential homework before running. It's simple to say, the coat is basically casual, the pants (shorts) can't be too tight or too loose, and they fit well and are breathable.
Only buy suitable running shoes, not expensive ones. Of course, professional running shoes with high prices are naturally good, but for amateurs, ordinary sports shoes are definitely the first choice as long as they have good shock absorption and support barefoot.
Shoes that are too thin or too heavy are not recommended. Shoes with too thin soles may cause chronic damage to knees, while shoes with too thick soles don't fit and will sprain their feet when running.
Second, girls should wear sports bras to prevent sagging during running.
For girls, a fitted sports bra is essential. Ordinary bras will exert certain pressure on the heart during exercise, and will also rub the delicate chest with the swing of the upper limbs, so that the breast will be deformed and drooped due to excessive extrusion.
Wearing a sports bra while running can fix the chest and avoid excessive friction; And can reduce vibration and prevent sagging of the chest; In addition, the sports bra can better absorb sweat, ventilate, dehumidify and deodorize, and can cope with running sweat well; The sports bra has good elasticity, which is convenient for the limbs to flex and stretch freely, giving the limbs the maximum free space.
Third, it is the best time to run in the evening before dinner.
As the saying goes, "Walk a hundred paces after a meal and live to ninety-nine", but it is best to run before a meal. If you have to run after meals, it should be at least one hour after meals, otherwise it will affect digestion, lead to stomach discomfort, and even cause gastroptosis.
In addition, it is best to run in the morning or at night. It is not recommended to run at noon when it is hot, but it is a good time to run at night. Many people are busy with work in the morning, so it is difficult to take a fixed time to run. Moreover, they just wake up in the morning and their blood is sticky, which will lead to insufficient blood supply.
The ultraviolet rays are strong at noon, and outdoor exercise is harmful to the skin. The temperature at night is much cooler than during the day, and the ultraviolet rays are low. Run for 30 minutes after work to 1 hour before dinner. With the sweat flowing out, the fatigue of a busy day was swept away.
4. Wear colorful clothes when running at night. Parks and playgrounds are the best places for running
The choice of running place is also particularly important. From the perspective of safety, try to go to amusement parks or parks. If you really don't have the conditions, you can consider choosing sidewalks, pay attention to traffic, and try to wear bright clothes when running at night.
But if you run by yourself, it is not recommended to choose a place that is too remote. If you have a running partner, you can choose a distant place or road to run and take care of each other.
Some girls will have such confusion, menstruation has come, run or not? It is not advisable to do strenuous exercise during the holidays. Excessive training can cause excessive menstrual blood and may also affect the position of the uterus. So reduce running or stop running according to your personal situation and do what you can.
5. Drink plenty of water after running and eat more foods containing high fibrin and vitamin C.
Running perspires easily. You often sweat profusely after running for half an hour, which requires you to replenish enough water as soon as possible after running, and try to bring water when running in summer. Sports drinks are also a good choice, but the sugar content is high. If you have special requirements for weight, you'd better drink boiled water or mineral water.
Running consumes a lot of calories, and you may feel sore after running. This is because your muscles are slightly torn after practice, so you must supplement your body with some food.
Generally speaking, foods containing high protein, high fiber, vitamin C, potassium and calcium are most suitable, such as fruits and milk. At the same time, you should also remember to avoid eating high-calorie food after running.
Persistence is the most important thing in running. You should do it step by step, and don't rush for success.
You can't eat a big fat man in one bite, so you must stick to everything. Most people have good wishes or original intentions when they start running, but after running, some people can't hold on, give up, and some people are too eager for quick success.
Content expansion:
Running methods can be roughly divided into "step frequency running method" and "stride running method". The step frequency is 1 minute and the stride length is 1 step. Generally speaking, the running method with relatively high step frequency is called "step frequency running method", and the running method with relatively small step frequency and large stride length is called "step running method". However, there is no clear boundary between the two modes of operation in academic circles.
So, what kind of running is better? Is stride running really more suitable for long-distance running than stride running? Is it best to run at the so-called 180 standard pace frequency?
1. Step frequency operation method
The step frequency is 1 min, and the step frequency running method refers to the running method with smaller step and higher step frequency. Generally, the pace frequency of people who just started running is around 160- 180, and athletes are generally above 200. Former women's marathon world record holders: Kenyan catherine ndereba and Japanese Naoko Gao Qiao (the highest stride frequency is 240 steps/minute, the average stride frequency is 209, the stride length is 145cm, and the height is 163cm) are both representatives of stride frequency running.
The advantage of step frequency running is that because of the small stride, the impact on the body when landing is also small. The vertical amplitude of the body is very small. It is also the most suitable way to run downhill.
Although the high step frequency reduces the impact of landing, with the increase of swing arm/leg, the heart rate rises rapidly, consumes more energy, and the fatigue of the whole body will increase.
But it doesn't mean that the step-frequency running method doesn't hurt, but it is different from the step-frequency running method in the part of physical load. When the load exceeds the body's capacity, it will also bring pain.
There is a saying that 180 steps per minute is called "standard step frequency". That's because the study found that when the pace is in the range of 400-800 per kilometer, if you want to improve the speed, you should mainly increase the pace, not increase the pace frequency (the pace frequency is kept at around 180). To put it another way, for most runners (the pace of 400-800 covers most runners), when the pace frequency is 180, the pace can be adjusted by adjusting the pace. It doesn't mean that the step frequency of 180 is the best step frequency.
Stride
The step size is 1 step. Generally, the stride of a runner is about 75cm- 100cm, while that of an athlete is generally above 160cm. There are also players whose stride is greater than their height. The representative runners of stride running are Bolt of Jamaica (the highest stride is 2.7m, the stride frequency is 264) and Noguchi of Japan (the stride frequency 196, the height 150cm, the stride length 15 1.5cm).
Stride is easy to accelerate, which is not only suitable for sprinting, but also suitable for long-distance running. Swinging the arm is also easy to control the speed. At the same speed, the energy consumption is less than that of the step frequency operation method. Of course, if you want to control a long stride, you must have stronger muscles, otherwise you will be easily injured. (You can strengthen your leg muscles by training such as squats. When the muscles are strong, the stride will naturally be big. And improve the flexibility of crossing, improve the range of motion of the hip joint, and also improve the stride length)
It's easier to maintain speed by striding than by pacing. Using stride running method, the stride becomes smaller when you are tired in the second half of marathon, and you can also increase the stride frequency by swinging your arm to maintain the speed. However, in the pace-frequency running method, in order to maintain the speed when the fatigue stride becomes smaller in the second half, what you can do is either to reluctantly increase the already narrowed stride or to increase the pace frequency close to the limit, whichever is more difficult.
In a sense, the stride running method has the factor of "jumping". The vertical range of the car body is large, and the impact force of the car body is also large when landing. The risk of injury is also high, and stride running is not suitable for beginners. If you run downhill by stride, it will bring great damage to the quadriceps femoris. Please run downhill with a small stride and a high stride frequency. Of course, a large vertical amplitude means an unstable center of gravity.
3. Economic ladder frequency
The so-called "economic step frequency" is the most suitable step frequency at a certain speed.
Step-frequency running and stride running have their own advantages and disadvantages, so it cannot be said that step-frequency running is better than stride running. Most runners run naturally, without deliberately pursuing pace frequency/stride size. And everyone's physical condition is different, so the running method is different. Japan has twin brothers. Brother Zong Mao runs in stride (PB2 hours, 9 minutes and 5 seconds for the whole horse), while brother Zong Meng runs frequently in stride (PB2 hours, 8 minutes and 55 seconds for the whole horse).
When running at a fixed pace, if the pace is not economical, such as slow pace, the stride will become larger and the running posture will become unnatural. As a result, of course, more energy is wasted. On the contrary, it's just as bad to be quick.
From the point of view of running energy consumption, the best economic pace frequency is "economic pace frequency".
And this "economic pace frequency" is not a fixed value. Naturally, it will be different due to muscle strength, endurance, running posture, etc., so everyone has his own "economic pace frequency" and even the same person's "economic pace" will change with different running speeds.
You can pay attention to the marathon on TV. The pace frequency of the top players in the first group is also different, fast and slow. They are all running at their own "economic rhythm".
Therefore, when guiding athletes, the coach does not blindly emphasize a certain running method, but comprehensively improves the speed according to the athletes' strength. Everyone has his own pace frequency and stride. The so-called "fit" means running at that pace frequency and stride, with the highest energy efficiency. Energy efficiency is measured by measuring the oxygen consumed.
4. Junior runners
Especially for runners who just started running, it is easy to stride too much and adopt the "stride running method". At this time, the muscles are not strong enough, and it is easy to get hurt often.
Recommend runners who have just entered the lap, because your body is not strong enough to absorb the impact of landing. When training, please consciously control the stride slightly, give in to the higher frequency, and adopt the "step frequency running method". The result of this training will definitely improve the speed.
You can increase the pace frequency by speeding up the swing arm. If the arm is straight, it is difficult to swing quickly. The elbow is bent 90 degrees, and the movement of the scapula is transferred to the pelvis through the spine, and then the leg movement is driven.
But some people can't run according to the fast-paced frequency, but they can follow the high-paced running friends and run according to the rhythm frequency of others; Running uphill can also find the feeling of running at a frequency. Or download a mobile app and run according to the beat.
5. Advanced runners
What should a runner who is already running well do to run faster? Everyone knows that "speed = pace frequency x stride". In order to improve the speed, you should increase the pace frequency, increase the stride length, or both.
Generally speaking, when accelerating, the pace frequency will increase and the stride will also increase. But to a certain extent, the pace frequency can't be faster, and the stride can only be improved. Then when the speed reaches the limit, the stride can't be bigger, and the stride frequency can be increased.
However, it should be noted here that if you deliberately think about "improving the stride", it is easy to let the ground fall in front of the center of gravity, which will bring braking effect, which is not only an inefficient running posture, but also easy to get injured. The key point is "don't make a conscious stride, but make a conscious concession slowly and keep the same speed". I will feel that my center of gravity has become higher than before. Continuous training will increase my running ability and speed. Even at the same speed, you will feel more relaxed than before.
Whether a runner finds the most suitable pace frequency and stride will directly and greatly affect the performance of the race. Please try various step frequencies and strides to find the most economical one.