We live in the golden age of current-you can try Hyrox, local clubs, high-tech shoes and all the tools you could ever want. But if you run around the block or training for your tenth marathon, one thing remains necessary: the right operating technique. And in the core of good form is a often overlooked factor – your rhythm.
The rhythm may sound simple (it’s a few steps per minute, right?), But there are many myths and misunderstandings that can even travel experienced runners. Below, we reject everything you need to know about this fundamental aspect of mechanical function-because it matters, how to perfect it and how it can help you avoid injury, run more efficiently and maybe even shave at some point from your next 5K.
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What is the rhythm running?
Strictly speaking, the rhythm execution is the number of steps you take per minute (SPM). But more than that is, “a measurement that reflects how often you communicate with the ground”, he says Mario CastellanosA coach based on Spain. For this reason, it is a crucial element of your overall performance.
Why do you have to focus on your current pace
When it comes to evaluating your form, Cadence is one of the basic measurements, says Castellanos. “Improvement of your rhythm can help you run more efficiently, optimize your movement economy and reduce the risk of injury,” he adds.
In general, he says, a higher rate is connected to a shorter contact time with the ground. This makes sense because you take more steps per minute, so each lasts for a shorter period of time and therefore causes a lesser effect on your body. It can also increase your overall speed, because every time your foot beats on the ground, it pushes you forward.
This is what you do, you do not necessarily want the highest possible SPM.
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How to measure your current pace
Most of the running applications and smart watches (such as Graph or Apple) Automatically count your current pace. However, if you want to do it by hand, the process is easy: find a relatively straight, flat soil piece, time for 30 seconds, measure the number of steps you take, and then multiply this number by two. If you want an even more expensive SPM, yourself for the whole minute.
Castellanos recommends measuring your SPM at a light pace and also with your competition. If you want even more image for your gait, you can also measure the pace of your ride, JOG and Sprint. All of these measurements can help you as you are thinking of modifying your pace.
Is there an ideal rhythm that is running?
Since the 1980s, conventional wisdom said that 180 SPM is the ideal rhythm. This idea is based on a study of runners from the 1984 Olympics, but newer studies have shown that some elite runners have a SPM as low as 155 or 203.
This volatility makes sense for a variety of reasons. For one, a higher SPM may have a lesser effect on your joints, but it also has a disadvantage, says Castellanos. A larger step covers more ground, but it also requires more energy, which means you will end up feeling more tired. Secondly, several factors affect the rhythm that is running, including height, weight, length of step, speed, fatigue, and even the shoes you wear.
Castellanos agrees that there is no ideal SPM, but offers a rough guide as a reference point: “Many studies have found that, for long distance runners, between 170 and 190 steps per minute is usually what is effective,” he says. “This is said. What is most important is to find a range that is natural for you and allows you to run comfortably and effectively.”
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How to increase your current pace
In general, runners with less experience are closer to the ground while running and spending more time in contact with the current surface, which means they have a lower SPM.
If you want to work to increase your pace, Castellanos recommends that you do it gradually, with a five to ten percent increase to start. To hit the right pace, it advises the use of a metronome or music in target rhythm. For example, if you want to hit a SPM 180, you can run into music with BPM 180 (there are many playlists on sites like YouTube and Spotify.
To really feel this new rhythm in your body, you can run in place for a minute or two before you start your course seriously. Then incorporate the following drills into your warming or cool:
1. Fast Feet – 3 sets of 15 seconds
Stand up and run in place very quickly, small steps – addressed for speed, not height. The target is lightweight, quick contact with the foot.
2. A-SKIPS-2 sets of 20 meters
Pass forward with high knees and rhythmic swings. The goal is a quick foot strike and a strong knee movement.
3. Butt Kicks – 2 sets of 20 meters
Beat your heels to your buttocks as you run forward. The goal is the fast turnover.
4. Steps-60-100 meters
Gradually accelerates ~ 90% of maximum effort. The goal here is a smooth, fast pace under light fatigue.
Then, as you travel around the track, trails or Hyrox lesson, think that your step is getting faster, but not necessarily smaller. The goal, after all, is to get in touch with the ground for less time overall. If you are really struggling to get the highest SPM, also consider running a hill that will of course force you at a higher pace.
Increasing your rhythm will probably feel uncomfortable in the beginning, so you need to start drilling the new technique well in front of your next race. But if you can adjust to the new pace, the potential benefits are huge: it is probably not only to reduce the risk of injuries, but also to score a faster race.
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