Do you want your runs to be beneficial? Then be sure to pay attention to the length of your stride.
It is well known that 65-75% of runners suffer various injuries every year. This makes running extremely dangerous species sports and encourages researchers to study the causes of injury.
The list of risk factors for runners is extremely long, and almost at the very top is stride stretch. Stride length is the distance from the point where your foot touches the ground to the center of gravity (anatomically, this is the fifth segment of the lumbar spine).
When the length of this line exceeds a certain value, this position is considered an extension of the stride and leads to an increase in the impact of impact forces on the joints and muscles. Some people have the strength to handle this extra workload, but for most it becomes a significant problem. In addition, this running style, which is associated with more mechanical load than is necessary for moving forward, is less effective.
Further it gets worse. The wider the pitch, the greater the vertical deflection. In other words, the further you step, the higher you jump and therefore the harder you land. Increased vertical deflection is another risk factor associated with injury in runners.
In addition, the wider the stride, the more the knees are straightened and the more the heel hits the ground, which reduces the muscle's ability to absorb impact. As a result, such a load is transferred to the meniscus, knee-joint as well as the hips and back.
If you decide to find out if you are stretching your stride, then the best way to do this is to conduct a running analysis. Find a running lab where experts will use high-speed video to assess stride length in relation to your speed and leg length.
2 ways to help you break your stride habit on your own
1. Increase your current cadence by 5 percent.
In the 2011 article “ Influence of stride speed on joint mechanics during running ", researchers from the University of Wisconsin studied the possibility of reducing shock load in runners by increasing their cadence. By observing changes in load due to small changes in cadence, they found that “a slight increase in cadence can significantly reduce the stress on the hip and knee joints while running, and is effective remedy for the prevention and treatment of common injuries among runners. "
To determine your cadence, count how many times you step with your right foot in 30 seconds. Multiply the resulting value by 4. You should get a value in the region of 143-190. There is a theory that the ideal frequency is in the range of 170-190 steps per minute.
2. Gradually reduce the thickness of the insole at the heel.
Experts call the difference between heel and toe the difference in sole height. If your current shoe has a 12mm drop, then choose a pair with an 8mm drop next time. For running, we recommend choosing shoes with a sole drop of 6 mm or less. When running from the heel, this approach helps prevent significant stride stretch. As a bonus, shoes with a low drop in the sole have a less rigid construction, so that the movement of the feet will be as close to natural as possible. Who would not say what, but our feet need freedom, and not shoes that limit natural movement.
Solving the stretch stride problem is a great start. However, this is by no means a comprehensive prerequisite for adequate runner health. There are many other factors to keep in mind to minimize the risk of injury while running. However, if you have never paid attention to exactly how you run, start by stretching your stride - find out if you have such a problem and, if so, fix it. After that, you will notice significant improvements not only in health, but also in the effectiveness of training.
Sources:
Based on site materials running.competitor.com
Step length- why do we need to know given value? or by running, we need to dose the load on the body, for this we need to know the distance traveled and the speed of movement. There are many devices for determining the distance traveled: pedometers, activity monitors, but for some devices to work, you must specify the average stride length in the settings. So in any case, you have to determine this value.
The stride length among people is not the same and ranges from 0.4 to 1 m. Typically, the stride length of a person of average height is 0.7-0.8 m.
How to measure stride length?
1. The length of your stride can be relatively accurately determined by the formula for the dependence of stride length on height:
LH = (R / 4) +0.37
LH - length of one step in meters
P is a person's height in meters.
For example, with a person's height of 1.75 m, the length of his step is LW = (1.75 / 4) + 0.37 = 0.8 m.
2. For each person, the stride length usual for his walk has a more or less constant value.
To determine the length of the stride, you can measure a distance of 10 - 20 meters. and go through it at normal average speed. After that, dividing this distance in centimeters (1000 or 2000) by the number of steps taken, we will find the average length of our stride.
For example: 1000cm / 12 steps = 83cm.
How to determine walking speed and distance traveled?
Knowing the length of your stride, as well as the number of steps taken per minute, you can determine walking speed using the table below.
For example, if a person walks 120 steps in 1 minute while his step length is 82 cm, then according to the table we determine the walking speed of 5.9 km / h.
| Determination of walking speed depending on the number of steps and their length | |||||||||||||||||
| Step length, cm | Number of steps in 1 min and speed, km / h | ||||||||||||||||
| 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 | 105 | 110 | 115 | 120 | 125 | 130 | |
| 42 | 1,3 | 1,4 | 1,5 | 1,6 | 1,8 | 1,9 | 2 | 2,1 | 2,3 | 2,4 | 2,5 | 2,6 | 2,8 | 2,9 | 3 | 3,1 | 3,3 |
| 46 | 1,4 | 1,5 | 1,6 | 1,8 | 1,9 | 2 | 2,2 | 2,3 | 2,5 | 2,6 | 2,8 | 2,9 | 3 | 3,2 | 3,3 | 3,4 | 3,6 |
| 50 | 1,5 | 1,6 | 1,8 | 1,9 | 2,1 | 2,2 | 2,4 | 2,5 | 2,7 | 2,8 | 3 | 3,1 | 3,3 | 3,4 | 3,6 | 3,7 | 3,9 |
| 54 | 1,6 | 1,8 | 1,9 | 2,1 | 2,3 | 2,4 | 2,6 | 2,8 | 2,9 | 3,1 | 3,2 | 3,4 | 3,6 | 3,7 | 3,9 | 4 | 4,2 |
| 58 | 1,7 | 1,9 | 2,1 | 2,3 | 2,4 | 2,6 | 2,8 | 3 | 3,1 | 3,3 | 3,4 | 3,6 | 3,8 | 4 | 4,2 | 4,3 | 4,5 |
| 62 | 1,9 | 2 | 2,2 | 2,4 | 2,6 | 2,8 | 3 | 3,2 | 3,3 | 3,5 | 3,7 | 3,9 | 4,1 | 4,3 | 4,4 | 4,5 | 4,8 |
| 66 | 2 | 2,2 | 2,4 | 2,6 | 2,8 | 3 | 3,2 | 3,4 | 3,6 | 3,8 | 4 | 4,2 | 4,4 | 4,6 | 4,8 | 4,9 | 5,1 |
| 70 | 2,1 | 2,3 | 2,5 | 2,7 | 2,9 | 3,1 | 3,4 | 3,6 | 3,8 | 4 | 4,2 | 4,4 | 4,6 | 4,8 | 5 | 5,2 | 5,5 |
| 74 | 2,2 | 2,4 | 2,7 | 2,9 | 3,1 | 3,3 | 3,6 | 3,8 | 4 | 4,2 | 4,4 | 4,7 | 4,9 | 5,1 | 5,3 | 5,6 | 5,8 |
| 78 | 2,3 | 2,6 | 2,8 | 3 | 3,3 | 3,5 | 3,7 | 4 | 4,2 | 4,4 | 4,7 | 4,9 | 5,1 | 5,4 | 5,6 | 5,8 | 6,1 |
| 82 | 2,5 | 2,7 | 3 | 3,2 | 3,4 | 3,7 | 3,9 | 4,2 | 4,4 | 4,7 | 4,9 | 5,2 | 5,4 | 5,7 | 5,9 | 6,1 | 6,4 |
| 86 | 2,6 | 2,8 | 3,1 | 3,4 | 3,6 | 3,9 | 4,1 | 4,4 | 4,7 | 4,9 | 5,2 | 5,4 | 5,7 | 5,9 | 6,2 | 6,4 | 6,7 |
| 90 | 2,7 | 3 | 3,2 | 3,5 | 3,8 | 4 | 4,3 | 4,6 | 4,9 | 5,1 | 5,4 | 5,7 | 5,9 | 6,2 | 6,5 | 6,7 | 7 |
When the walking speed and time are known, the distance is not difficult to calculate by multiplying the speed by the time. Also distance traveled can be calculated using the average stride length. Multiplying this indicator by the number of steps taken in a minute, and by the time taken to cover the entire distance.
For example, a person spends 90 minutes on walking, with a step length of 0.82 m.In 1 minute he makes 120 steps, based on these values, we find the distance traveled:
S = 0.82m x120steps x 90min = 8856m (~ 8.8 km)
With the help of the data we have collected, you can: control the load on the body by choosing one or another pace (speed) of walking, corresponding to your level of health. Correctly draw up training routes, more accurately calculate the time.
To improve health, you need to walk regularly, gradually increasing the load, which should be adequate to the state of human health.
Used Books: Yushkevich T.P. "Wellness run".We are often amazed at the speed of a kangaroo, ostrich or cheetah. And how fast are we, what is the average speed of a person when walking and running? All these indicators depend on various factors and require an individual approach to determine.
In contact with
Walking
A person moves mainly by walking or running. Their types depend on factors such as dynamics and pace. Based on this, the following main types of walking can be determined:
- Walking. We do this walking while walking. It is characterized by an imposing, slow pace, in short steps at low speed, the average speed of a pedestrian does not exceed 4 km / h. The number of steps per minute ranges from 50 to 70. The pedestrian's heart rate varies around 70–0 bpm. The walk can hardly be called health improvement, because it does not carry any special physical or cardio load. Exceptions are people with disabilities of the musculoskeletal system or elderly people. Moving at a slow pace is already an achievement. Most often, a person with such a gait rests during a leisurely walk.
- Walking at an average pace is characterized by more wide step... From 70 to 90 steps are performed per minute. The average pedestrian speed is 4–6 km / h.
- Wellness. It is characterized by a more accelerated pace. The walking speed of a person can reach 7 km / h. The cadence in this case is from 70 to 120 per minute. The name of this species suggests that it has a healing effect. When moving at this pace, the heart rate increases, thereby improving the entire body and the work of all organs. At the pace wellness walking the person is in a hurry to the appointed place.
- Sports. Its principle is to strive for maximum speed of movement, observing the principles and technique of walking, that is, without switching to running. Necessary exclude flight phase when moving. One of the feet must be in constant contact with the surface. This option requires good physical health, because you can walk even faster than running. A professional "walker" can reach speeds of up to 16 km / h. During the competition, the heart rate rises to 180 beats / min. WITH Outdoor walking is especially beneficial for women, because it helps to improve the figure.
Important! During movement, the stability of the body increases in comparison with the standing position. This explains why it is more difficult to stand than to walk.
How many pedestrians walk in a day
The distance that a pedestrian walks in one day depends on the circumstances and lifestyle of a particular person. Some have a sedentary job, while others have a dynamic job. Doctors recommend taking at least 10 thousand steps per day.
If there is no time or opportunity to travel long distances, you can try walking to work, or, for example, getting up one stop earlier, then walking to work in the same way on your way home. Now it is becoming very popular " nordic walking". It consists in moving at an accelerated pace with the help of special sticks.
Person's stride length
Average gait length depends on factors such as gender, height, race, weight, gait (manner), and can range from 30 cm to 1 meter. But the average length was determined, for a man it is 0.76 m, and the average step length for a woman is 0.67 m.
Each person's step is approximately the same size. There is a formula for determining the average stride length depending on height.
L W = P: 4 + 0.37
where: L.Sh - step length (m);
Thus, the average step of a person with a height of 1.79 m is:
L W = 1.79: 4 + 0.37 = 0.82 m
Practically, a person's stride length can be measured empirically... To do this, you need to measure a section 10 meters long, walk along it, counting the number of steps. Then divide 10 m by this number, and we get the length of one.
Let's say a pedestrian makes 13 steps for 10 meters. We get:
L W = 10: 13 = 0.77 m
Important! In the Soviet Union, the average stride length was determined. It was 1.5 meters in two, or 3 meters in four steps.
Run
In the process of running, almost the same body movements are performed as when walking, but there is a flight phase (moments when the legs do not rest on the surface), and besides, it is excluded to lean on two legs at the same time.
During the run, the gravity of the earth is rhythmically overcome and the blood flow resonates with the run.
This allows the maximum filling of all capillaries with blood, due to which the work of the whole body improves a.
Based on the distance, running is divided into the following types:
- Running in place. Its efficiency is significantly lower than the classic running, but a clear advantage is the ability to perform under any conditions. No rugged terrain or stadium needed, one square meter is enough.
- Running on short distances does not require special stamina, but is important maximum dedication of the athlete to reach the finish line as quickly as possible.
- The average distance is from 600 meters to 3 km. Long distance run on top speed impossible. Therefore, the pace is chosen slightly above average.
- The longest distance is defined from 2 miles to 42 km marathon. It's better to jog at this distance.
Human running speed:
- Light jogging is not much different from walking. Travel speed 5-6 km / h. This pace is suitable for people with musculoskeletal disorders, overweight and the elderly.
- Average running pace is most commonly used for morning run non-professional athletes. Its speed is 7–8 km / h.
- Jogging is used to improve the health of the body. The speed reaches 12 kilometers per hour. At this pace, you can run medium or long distances. During movement, it distills a large volume of blood, which helps to strengthen the heart muscle and saturation of the whole body with blood. Jogging has a beneficial effect on the cardiovascular, endocrine, nervous and immune systems.
- Sprint running involves development of maximum speed with full dedication. Of course, it is impossible to run at a fast pace for a long time, therefore it is used only for short distances up to 200 meters.
Attention! The maximum speed that a runner can reach is 44.72 kilometers per hour. This result was shown by the athlete from Jamaica Usain Bolt.
Definition of speed
The most natural and accessible sport is always running. Regular jogging keeps you in good shape. physical form, develop endurance, strengthen the cardiovascular, as well as the respiratory system.
As with any sport, special attention should be paid to correct technique and exercises to improve technical skill. Technical running allows you not only to achieve good results, but also to avoid injury. One of the most important parameters is the running step, which is in the basics of correct technique. In the article you will find out what is the difference between a step when walking and running, get acquainted with the rules of a running step and useful exercises, allowing you to develop the correct running technique.
Running stride features
The main feature of the running stride, which distinguishes it from the walking stride, is the flight phase, which is a prohibited element in race walking. Most novice athletes use the walking stride while running, unaware that they thereby reduce the effectiveness of their training. Running stride does not lead to braking, while reducing impact forces, which significantly reduces the risk of injuries to joints, ligaments and muscles.
Running stride is characterized by two parameters: running rhythm (frequency) and stride length. Many people make the same mistake: they run at a low frequency, try to increase speed by increasing the length of the stride, focusing on the length. Correct technique running, on the other hand, implies the development of the runner's speed due to a high rhythm with a constant stride length.
Running step rules
Although cadence is the most important parameter in running technique, stride length should not be neglected. Moreover, it is important to determine the personal stride length. A short step promises inflammation in the ligaments and joints, too long - has a negative effect on the health of the spine and causes a lack of coordination of movements. You can calculate the step length using the formula:
Height x 0.65
The obtained value is not universal, but it is necessary to select the optimal step length based on these calculations. Using this formula it is worth considering the varieties of running. So for a sprint run, the stride will be longer, and for a marathon, it will be several times shorter. The formula calculates the length for running at an average pace.
After deciding on the length of the stride, you should pay attention to the position of your body. Stand straight with your shoulders straightened and your gaze is 45 degrees forward, not downward. To stabilize the position of the hips, it is necessary to tighten the abdominal muscles a little. This does not mean that you need to run with the most tense abdominal muscles. The arms are bent at the elbows (usually 90 degrees). In this case, the elbows should not protrude forward of the body, but move along the ribs.
There is a misconception that a large tilt of the body will increase running speed, but in reality this position will only put an increased load on the spine and neck. The angle of inclination of the body should not exceed 5-7 degrees. The body should not move from side to side, vertical vibrations should be minimal.
Watch the position of your foot as you run. Correct foot position will not only increase the effectiveness of training, but also significantly reduce the load on the knee joint, which often suffers from improper running. You need to put a stop wide part avoiding unnecessary movements and shuffling on the treadmill. Unlike walking in a jogging stride, the heel comes down last and only for a moment, then rises again. Toe thrust should also be avoided. The alternation of running cycles should be smooth, the transition from take off to take off should be barely noticeable.
An important role is played by correct breathing during training. It is considered optimal to inhale and exhale every two steps. If it is hard to breathe while running, this is a clear sign that you have chosen too fast a pace and are not yet ready for such loads.
If you follow all the above rules, you will learn to run as efficiently, quietly and easily as possible.
How to master running technique
The first thing to look for when mastering the correct running stride is to work on strengthening the muscles of the whole body. While running, not only strong legs are important, good developed muscles backs, because a slouching runner will not achieve good results. It is also important to work on improving motor coordination.
Next, we proceed to working out directly. So, for example, all kinds of exercises and running with a rope will help to master the correct position of the foot when running. Do not forget about exercises such as back running, hip raises, cross steps, toe jumping, various lunges, etc. These are all special exercises for mastering the running technique.
Having mastered the running step, you can start training a full running cycle. You should not start right away from long distances, training should not be exhausting. Start by running at medium distances - no more than 2 kilometers. While running, concentrate directly on the technique, pay attention to mistakes, correct them. Remember that the first runs are not important for the duration, but for the correct running cycle.
Later, you can focus on other elements and try more complex views how .
It is important to remember that the load should be dosed. Do not overload yourself with unbearable volumes, after which you do not want to repeat classes. Pay attention to the quality of your movements. The results will delight you - running will be easy, economical and enjoyable. Have a good workout.
Now it is fashionable to go in for sports. For some it is a hobby, for others it is work and the meaning of life. Every athlete knows that there are no minor details in running. Even the frequency with which a person takes steps has a serious impact on the final result of training. This is about cadence... Many have heard of it, but not everyone knows what it is. How is it calculated, why is it needed, how to choose the best one for yourself? Let's figure it out.
What is cadence?
Cadence is any action performed with periodic frequency. For cyclists, this is how the athlete's pedaling frequency is called. For runners, cadence is the number of feet hitting the ground during a 60 second run. When measuring, the touch of both legs, and only one, can be taken into account.
Why is it important?
The number of steps directly affects the technique and running speed. The more often the athlete's feet touch the ground, the faster the pace.
The high cadence rate also helps reduce stress on the heart and joints. The quality of running is also improved, since due to the high-frequency contact with the ground, it consumes much less energy.
Cadence affects more than just technique and running speed. It also provides health safety. With a properly calculated cadence, a person can improve running efficiency and begin to save strength over long distances.
Experts believe that high cadence significantly reduces the risk of injury. Considering that the time when the feet do not touch the ground decreases, so does the impact force. It turns out that with an increase in the frequency of steps, the load decreases.
Learn more about how cadence changes affect running performance. The more a person takes steps, the faster he moves. An athlete who takes 180 steps per minute will run the distance faster than his opponent who takes only 160 steps. The second runs slower, so it turns out to be the second. It seems obvious. However, even when comparing athletes of the same build, it turns out that cadence has little effect on running performance.
When comparing the running of a tall athlete with long legs and his opponent with opposite characteristics it turns out that the second makes more frequent movements with his legs. The tall runner has a lower cadence, but he will finish first. It turns out that the cadence is tied, among other things, to the runner's build.
The following indicators also affect running productivity:
- the duration of the contact of the foot with the ground;
- the time interval between the repulsion of the foot from the surface until the next contact with it;
- the time during which the foot does not touch the ground;
- running oscillation (vertical displacement).
In the United States in 2012, studies were conducted on athletes before Olympic Games... Then the best results were shown not by the runner who took the most steps, but by the one who had the shortest duration of contact of the foot with the ground and the longest time interval between adjacent contacts of one foot with the surface. The difference between the largest and smallest cadence was 10%, which is the equivalent of 18 steps. This is a significant deviation and can be critical.
Thus, strides per minute is a rough measure of running, but for non-professionals it can be informative. Unlike the length of time the foot is in contact with the ground, the cadence is easy to calculate.
Video: How to run correctly?
How is it measured?
Before starting work on improving cadence, its frequency should be determined. Running cadence is measured in steps or leaps while running. The number of steps is calculated by the contact of two feet with the surface in 1 minute. Stepping refers to the number of contacts with the ground with one foot.
You can run for 30 seconds, count the number of steps and multiply the result by 2. To calculate the average, these steps should be repeated several times. This will determine the number of contacts of one leg with the surface per minute. To calculate the number of touches of both legs, the result must be multiplied by 2. The method is very accurate, but it is inconvenient to use it. It is easier to use modern devices - watches, sensors for shoes, the data from which are sent to the gadget. There are quite a few runners out there who use metronome apps for smartphones.
The running rhythm affects the heart rate. It can go up a lot at first with a large cadence. As the running rhythm increases, the heart muscle begins to contract more often. As the cadence increases, the heartbeat also increases.
Both professionals and novice runners should know their heart rate while running. For an average person, he should not rise above 120-130 beats per minute. If the heart rate reaches 150-160 beats per minute, but the runner feels good, in his particular case this is not the limit.
Optimal running rhythm
The first optimal cadence at the level of 180 steps in 1 minute was calculated by the trainer of US track and field athletes Jack Daniels. He derived this meaning by observing professional runners at the 1984 Olympics. Modern training continues to use the rhythm that Daniels defined.
There are also indicators that stand out from general rule... In 2008, at the Berlin marathon, Haile Gebreselassie set a record with a cadence of 197 steps per minute. Even earlier, in 1964, the runner Abebu Bikila managed to reach 217 steps per minute.
It is important to make sure that the cadence stays roughly the same at different distances. Small discrepancies are not scary - even for professional athletes cadence sometimes varies slightly with distance.
Most runners have a cadence of 180 steps, or 90 steps per minute. Such an indicator is considered optimal, but other factors also affect the final result. A tall runner with a lower cadence runs to the finish line faster than a short runner with a higher rhythm.
Cadence is divided into 2 categories according to the number of steps: amateur (less than 180) and professional (180+). For those who strive for first places in the competition, the running rhythm is set at around 190-220 steps in 1 minute. Amateurs should aim for 180, although usually the cadence does not exceed 160-170. How many steps are optimal depends on your pace. If a person is running at a low speed, the indicator for light running over long distances may differ by 20 or more steps. During a high-speed run, the rhythm value should not fall below 180. If the optimal cadence is not achieved, you need to train the frequency and strive to improve performance.
The optimal cadence can be calculated during a run by doing a warm-up, a warm-up run, then jogging for 30 seconds and counting your steps. Multiply the final result by 5%. The number that comes out is the optimal cadence that the runner should aim for. The procedure for measuring the rhythm must be repeated for different types running and distance.
Tracking methods
You can follow the rhythm of your run using music tracks that are tuned to the desired cadence. Each song has a specific tempo, which is measured in beats per minute (BPM). For jogging, it's best to choose music with a steady pace. It must match the pace of the athlete exactly. This is necessary so that the runner does not get lost, continues to observe the given rhythm and gets tired less.
Now you can easily find programs that determine the BPM of music track... If the athlete adheres to a rhythm equal to 170 steps per minute, then the composition should also have a BPM of 170. If work is underway to build cadence, it is worth choosing songs 2 BPM higher than the usual rhythm. Cumulative melodies are also good.
If you need intervals while jogging, the melodies should go in turn, replacing each other: first fast, then slow, etc. Tracks can be selected independently or using a special application for runners. It searches for songs based on a given tempo. Some apps even adjust tracks to fit a specific running rhythm.
A metronome is also suitable for tracking cadence. In this free smartphone app, the set running cadence is compared with the metronome beeps.
You can buy a dedicated cadence metronome. This device attaches to the runner's belt
How to increase your running rhythm?
To increase cadence, you need to do joint development exercises: run in place, lifting your hips high, accelerate downhill. To perform the first exercises, you should stand point-blank against the wall and run in place for 1 minute with the maximum possible rhythm. To increase it, you can imagine that the finish line is already very close, and you definitely need to come to it first. To accelerate during the descent, you need to find a slope and quickly descend several times. It is recommended to do maximum acceleration at the end of the slope.
Another exercise to increase your running cadence is brisk and short strides. On a 10-15 meter stretch, try to take the maximum number of short steps. You need to repeat the exercise at least 5 times. It is useful to do short runs of 30 seconds, 1 and 2 minutes, counting the number of steps. Between runs, the pace will increase without serious effort.
The running rhythm should be built up gradually. When jogging, you can use music or your hands to control the pace. So, when bending the arms at an acute angle, the frequency of steps increases.
There is no need to independently count the number of steps and steps. For this, there are programs and applications for smartphones that help to tune in to the required rhythm. You can buy a device that displays the runner's current cadence. Using music programs, you can increase your performance by listening to pleasant melodies. It is important not to forget that everyone's organisms are different. For some, rhythm 190 is the norm, while people feel normal. In others, even at 150, complications begin.
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