Frequency stride or the number of steps per minute

We define the concept of rate or the steps that gives a marathon runner or in a unit of time, usually one minute and one walk.

Between 80/90 strides per minute (counting one leg that is approximately 160/180 per minute counting the two legs, it is usually the figure that is given as an ideal or correct. To measure the strides per minute can you do use several test , depending on the pace you want to study. Take years ago (Runner's Handbook (Penguin Handbooks)) is the magic figure of 180 strides per minute (90 to a single foot). This figure is the average for the Olympians.

The easiest way to know your stride rate is count the number of steps you take in a minute. If you have one foot then multiplicas by two. But if you want to do the test in relation to the speed you have to control the distance. To measure or control the number of strides per minute at maximum speeds or submaximas, you can do it in a series of 200 meters counting the 100 meter intermediate, ie between the subway 50 and 150. You have to control the time you have spent in conducting this intermediate distance and then make a simple rule of three. For example: if the 100 intermediate has taken 14 "and has given 21 strides with one foot ie 42 counting both feet. Your rate is 180 strides per minutó. (One foot).

(60 * number of strides) / = time spent rate stride .
In the above example is (60 * 42) / 14 "= 180 strides / minute.

To control your number of strides per minute aerobic pace to perform a series of between 600 and 1000 meters per km pace to do when you normally train sets or long running continuously at least ten kilometers or thirty / forty minutes. Account strides the total and divides by the time it has taken. So you can count for one minute in the series, but it will not be an exact value, the best thing in these cases is to make an average of distance and several times.

To work the growing number of strides per minute can make rounds of different distances and rhythms that want to improve that rate by giving priority to the rate above the rate or speed of the series. For example 5 * 800 trying to go at the pace for the next competition but with a rate higher than that which has resulted in the test.

Training steep (up), help increase the rate. Also training with parachutes or resistance to the advance rate gums or drag. Talk to your coach or with a professional before changing your rate is not always good, it is usually best to increase the length by the technique and then the work rate.

Finally say many experts, including myself encounter, are against undertake specific work to change the rate stride, the running is a natural action of human beings, genetically prepared to run with a few exceptions and the training and technical appropriately, the ideal rate running out as a result of those actions. That is a good technique and a good training plan.

Frecuencia de la zancada