As the right cadence will run faster and protect your knees

What is the cadence

In a general sense cadence - is the amount of any actions per minute. For cyclists is the frequency of pedaling speed, and for joggers - frequency steps.

To determine its natural cadence, count the steps in 30 seconds to run, and then multiply the value by two.

For convenience, you can be considered touching the ground with one foot only, such as the right, and then multiply by four.

Typically, the runners cadence beginning of from 150 to 170, and in the experimental runners - 180.

Why to know your cadence

The more your cadence, the faster you will run. During the Olympic Games in 1984 coach Jack Daniels (Jack Daniels) watched frequency steps 46 professional long-distance runners and noticed that only one cadence was less than 180 (176). At the same time, he noted that most beginners make smaller steps.

Since then, the cadence of about 180 is considered to be in the running community something of a gold standard. However, it is important not only for speed but also for healthy joints.

In 2011, scientists discoveredEffects of Step Rate Manipulation on Joint Mechanics during RunningThat when cadence increased by 5-10%, it reduces the load on knees and hips. The researchers concluded that a small increase in the frequency of steps - a good prevention racing injuries.

Is there a perfect cadence

People love to generalize and simplify, and therefore observation of Jack Daniels turned into the myth of the "perfect cadence - 180 steps per minute." In fact, Cadence professional runners is not necessarily equal to 180 and often exceed this value. For example, a three-time Olympic champion and record holder in long-distance running Kenenisa Bekele (Kenenisa Bekele) makes 186 steps per minute, and two-time silver medalist sileshi sihine (Sileshi Sihine) - 192.

Perfect cadence runner depends on many factors, including the structure of the body, although not necessarily associated with leg length.

StudyShock attenuation and stride frequency during running 1995 has shown that people with long legs frequency steps is somewhat lower than that of a short-legged. But the highest (176) and low (144) natural cadence observed in people with equal leg lengths.

So do not focus on the overall numbers or rely on features of the structure. To improve your cadence, you need to make a start on how you prefer to run.

How to increase your cadence

There is no perfect formula cadence, so you can find it only in the training process, comparing the different frequency steps and the results of their races.

If your cadence is less than 180, should work on increasing it. However, this does not mean that you need to move immediately to a comfortable 180 after 160 steps per minute: first try to increase the cadence by 5%, to 168. This will take some of the load on the lapTo increase speed and provide better equipment.

Not necessarily run with cadence entire workout. You can choose time period and try to keep it on target cadence, and the rest of the run with a comfortable speed steps.

From workout to workout, increase the run time of the target cadence, until it becomes familiar and comfortable to you.

Then you can increase the cadence another 5% and wait again until the body gets used to it.

How to maintain a specific cadence

Download the app with a metronome, and not necessarily for running: they are few and not all accurate. Here are two free versions for iOS and Android:

As the metronome can be used to music with the tempo (BPM, beats per minute). On the site GetSongBPM you can check what the tempo in your favorite music, and choose the tracks with the correct number of beats per minute.

You can choose a fast track, such as the BPM 168, or slower, with 84 the BPM, but then on every stroke will need to take two steps.

Also, there is already complete music collections with different number of beats per minute. Only guided by its target code, not canonical 180 steps per minute.

What to do if you can not increase the cadence

If an increase in cadence given to you hard, try running special exercises and techniques.

Running on the spot with the right technique

Stand with your feet shoulder width apart, muscle bark strained back straight. Begin to march in place, gradually accelerating. Hands move close to the body, knees point straight ahead, feet placed under the center of gravity. Rapidly run in place of 20 to 30 seconds, then relax and repeat 2-4 times more.

Another useful variation of this exercise - jogging raising the knees high. We need to do the same, but raise above his knees.

Stride

This is a series of sprints of 100 meters or within 20-30 seconds. Run stride at a speed close to the maximum (95%), try to quickly put one foot and actively work with your hands. Rest 1-2 minutes and repeat several times.

Usually performed after Stride light workout. In any case, you should not do it without a warm-up or after a serious load.

Running in the hills

After get a good warm-hill gradient 4-6 (a treadmill). Run up the hill for 20-30 seconds. Try often put one foot and hold the correct position of the body.

After sprint period should reductive running downhill, or on a plane, and then a short race uphill. Repeat the exercise 15 minutes.

Complete your training these exercises and continue to increase the cadence. Gradually, you can increase your speed performance and reduce the load on the knees.

see also

• 5 reasons to start running, not related to weight loss →
• How to improve your health with the help of run: for beginners guide →
• 7 exercises with their own weight for runners →
• How to increase endurance: 5 tips for beginners runners →