Walking reduces the height of the body
In addition to the right running shoes, the right running technique is of course also decisive for whether the running training can be completed without undesirable side effects. And those who not “only” run for health reasons, but also want to measure themselves against the clock or other runners, can of course also win a lot with the right running technique. However, experience and especially the observation of top runners also show that you can be fast even with the "wrong" technique. But since exceptions confirm the rule, we want to deal with the ideal case here.
When running, there are two parameters that the runner can influence and which in turn determine the speed: The Stride length and the Step frequency per minute. A beginner usually manages 115 steps per minute, a trained runner gets 170 to 180 steps per minute. Just for comparison: the world's best marathon runners take 200 steps per minute.
The step frequency is determined on the one hand by the available strength and energy, on the other hand by the running technique, coordination and arm work.
The stride length is of course partly based on the anatomical conditions, i.e. a runner with long legs has a clear advantage over a short runner. But here, too, strength and technique are further influencing factors that can be improved through gymnastics, for example. How do you measure the stride length during the dynamic movement of running? The best way to do this is to use the underground as a helper. Whoever walks in snow or on sand leaves traces that he can evaluate. Since these two constellations are rarely encountered and can also change the running style under certain circumstances, I use a puddle at the edge of an asphalt dirt road. I wet the soles of my shoes in the puddle and take a few steps. Then I go back and measure the distance between two footprints. It would be perfect to take a tape measure with you. For thumb values, however, measuring with your own feet is also sufficient.
A few calculation examples now show how variations in stride length and step frequency affect the running pace:
170 steps / min x 1.5 m step length = 225 m / min -> 39:15 min over 10 km
174 steps / min x 1.5 m step length = 261 m / min -> 38:18 min over 10 km
174 steps / min x 1.55 m step length = 270 m / min -> 37:05 min over 10 km
These times are certainly inaccessible for the health athlete. But it's not about the absolute pace, but about the changes. 4 steps per minute or a step length of 5 cm make a big difference.
Some runners reduce their stride length by taking the wrong one Upper body posture. Try the following: Stand up and pull one leg up towards your upper body. Then bend your upper body forward by bending your hips and lift your leg again. You are sure to find that the bending of the upper body affects the height of the leg. That means: If you bend your upper body forward while running, you reduce your stride length.
The Gymnastic exercise to improve the stride length goes as follows:
Stand one step away from the wall. Now pull one leg up with a sweeping motion, place the other foot on the tip of your foot and lean your extended body forward so that you are in the final position with one foot on the tip of your foot so that the knee of the other leg is in front of you your upper body and you support yourself with your hands on the wall. Repeat this exercise several times, changing sides every now and then.
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