We recently wrote about how to control the speed of running with the help of music of a certain tempo. Continuing this topic, I would like to consider in a little more detail the pace of running, more precisely, the frequency of steps, or, in scientific terms, cadence.
As you probably know, cadence is measured by the number of steps per minute for one or two legs. That is, for example, 90 for one leg or 180 for two — is the same value.
Motorists may know that a certain speed of the car contributes to the lowest fuel consumption and engine wear, and this speed is not 1 km / h and not 5 km / h, but, as a rule, quite large (for example, 90 km/ h). Similarly, there is an optimal cadence, and it is considered equal to 180 (or 90).
Most professional athletes run with such a cadence. It is believed that at this pace of running, the best technique is developed and the body's resources are saved. Also, running with such a rather high cadence reduces the load on the joints — legs spend less time in the air and, accordingly, hit the ground weaker.
By the way, this concept also makes sense for cyclists. As it is not difficult to guess, this is the number of pedal revolutions per minute. The optimal cadence for cyclists depends on many parameters, such as the size of the athlete, the design of the bike, the type of pedals and other things, but in the «averaged » case it lies in the range of 80-110 revolutions per minute.
Returning to running, I would like to add that professionals consider it necessary to adhere to the optimal cadence at any speed. This means that if it is still difficult for you to run with the usual step width, but with a high pace of walking, try to reduce the step width in order to get used to the correct pace.
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