Running technique: optimal cadence
Sport And Fitness / / December 19, 2019
We recently wrote about how control the speed of running with music a certain tempo. Continuing this theme, I want to see a bit more tempo run, or more precisely, frequency steps, or, scientifically, cadence.
As you probably know, the cadence is measured by the number of steps per minute for one or two feet. That is, for example, 90 to 180 feet, or one to two - one and the same value.
Motorists can know that a certain vehicle speed contributes to the lowest fuel consumption and engine wear, with this rate is not 1 km / h and 5 km / h, and is generally quite large (e.g., 90 km / h). Similarly, there is an optimum cadence, and it is considered equal to 180 (or 90).
With the cadence runs the majority of professional athletes. It is believed that at this rate, the run produced the best technique and saves resources of the organism. Also, running with quite high cadence reduces the load on the joints - feet spend less time in the air and, consequently, less hit the ground.
By the way, for cyclists this concept also makes sense. It is not difficult to guess the number of revolutions per minute pedaling. The optimal cadence for cycling depends on many parameters, such as athlete's size, bicycle designs, such as pedals and other things, but in the "averaged" case, it is in the range of 80-110 rpm.
Returning to run, I want to add that the professionals find it necessary to adhere to the optimal cadence at any speed. This means that if you are still hard to run around with his usual step width, but with a great rate "pacing", try to reduce the width of the pitch to get used to "correct" rate.
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