How to increase your running speed and not get injured

Run Speed ​​proportional cadence and step length. For greater speed must be increased at least one of these parameters. Explain how they influence each other, as well as what you need to consider more factors to safely increase your running speed.

Even in the amateur race there are always two types of runners. Some run frequently moving the legs. Others move sweeping steps. At the first cadence above, but the second longer pitch length. It seems that both approaches have a positive impact on speed. To take one example?

Cadence - one of the quantitative characteristics of the run, which is equal to the frequency of steps per minute. Most often, we are talking about the number of touches the ground with both feet - about 160-200 steps per minute.

To measure the basic cadence, you need to run at a normal pace and count the number of steps one foot for 30 seconds and then multiply that number by four.

Length of steps

Very long steps you are in the air longer - that's a plus. But at the time of landing on a straight leg elongated stress on the joints and tendons is greatly increased compared to landing on the leg with a more relaxed knee. However, even a small error in the landing may cause injury.

Running long strides good as a special running exercises, which helps to improve muscle work while pushing off while running.

At the same time maintain a high pace at great length harder steps. If you dramatically increase your stride length will decrease the frequency of steps and speed gains will not be as great.

Cadence

Surely you've heard of a perfect index - 180 steps per minute. However, if you increase the cadence just 20-25 steps per minute, it is likely that the jump and heart rate. It is also wrong. It is not necessary to increase the basic cadence of more than 5% in a week or two.

In fact, the "magic" number of 180 was obtained in the analysis of Olympic running. Running at an amateur level does not have to strictly fit into this value. A slight deviation is quite possible, depending on the anatomical features (leg length, joint mobility) and the running experience.

How to run faster

First, ask yourself a question: whether it is necessary at all. After all, we are talking about running for health and pleasure. Runner-lover can and should pay more attention to feelings, rather than numerical indices.

But if the growth without the amounts you run interesting, it is worth remembering that, in addition to the cadence and length of steps, many factors affect the running speed:

• selection right shoes in accordance with the characteristics of the foot structure and the coating of the treadmill;
• choice of clothing that wicks moisture well and corresponds to the weather;
• regular training, including cross-training that will help strengthen the muscles of the bark and to develop joint mobility;
• sufficient rest time, regular massage or sauna;
• quality warm-up before jogging;
• adequate purpose and patience.

How to escape safely

Non-professional runners often run to their natural frequency of steps, which differs from the ideal. However, some prone to injury more, others - less. A pair of scientific papers, which investigated the difference between those and others, was presented in June at the annual meeting of the American College of Sports Medicine.

In the first studyErin Futrell, Adam Tenforde, Steve T. Jamison, Irene S. Davis.Relationships between natural cadence and vertical load rates in injured and healthy runners. participated 32 healthy and 93 injured runner. It showed that the average cadence runners in both groups differed slightly: 164 and 161, respectively.

Scientists compared the load on the foot, and injured runners it was actually higher. However, some could not be found for this parameter correlated with the cadence of healthy and injured runners.

In another studyJacqueline Morgan, Robert L. Franco, Kate Harrison, Anson M. Blanks, Heather L. Caslin, D. S. Blaise Williams.Stride frequency and injury rates in recreational runners training for a half-marathon. attended by 28 runners-lovers who are preparing for the Half Marathon. In this case, there was a clear correlation between traumatic and cadence:

• 8 of 12 runners cadence below 162 injured - 67%;
• 5 of 7 runners cadence 163-168 injured - 71%;
• Only 2 of 9 runners cadence above 169 injured - 22%.

It should be noted that this study did not take into account the initial training of runners. In the study, the average cadence of participants has increased from 165 to 173 in connection with preparations for the race. It is likely that initially the runners with a higher cadence were better prepared, and therefore were less prone to injury.

It turns out that these studies are mixed. Of course, one can argue that cadence does not matter for safe running. However, only come out of this option does not make sense: the ideal number until the call early.

At the same time, fewer contacts with the ground at greater length steps also can not guarantee less load on the leg.

Good news

With experience cadence and stride length increases parallel jogging and becomes more efficient and enjoyable.

My personal experience has shown that running long strides very tiring, and therefore unsafe. I was immediately comfortable to run with a cadence, close to 180. But most of the time I'm running in the hall on the track - it helps to increase the cadence. When I run outside, steps are lengthened, but the rate remains about the same as the steps become less frequent. In any case, I always run without too much fatigue.