This action will have the greatest benefit if you master the frequency

Researchers have found that elite long-distance runners typically take 180 steps per minute. Sports physiologist Jack Daniels also specifically studied the data of all running athletes at the 1984 Los Angeles Olympics and found that in races over 3,000 meters, only one person had a cadence of less than 180.

No matter how fast or slow we run, the frequency of our steps (cadence) is usually stable. That's because in biomechanics, the beat is usually fixed. Of course, it is very difficult for a marathon runner to maintain the same pace throughout the entire 42.2 kilometers. As physical strength declines, rhythm will also become disrupted. The goal of running training is to allow the body to adapt to a higher stride frequency so that you can run faster and stronger.

Several years ago, researchers found that elite long-distance runners typically take 180 steps per minute. Sports physiologist Jack Daniels also specifically studied the data of all running athletes in the 1984 Los Angeles Olympics and found that in races over 3,000 meters, only one person had a stride frequency of less than 180 steps per minute, and this person took 178 steps per minute. However, experts point out that only through training can a speed of 180 steps per minute be achieved.

1. Assess your personal situation

Next time you go jogging, count your steps for 30 seconds under normal circumstances, then multiply it by two. This is your cadence. Repeat this process for a week to ensure there are no errors.

2. Check your running form

Your arm swings your legs, so if you swing your arms faster, your feet will move faster as well. Focus on the fluidity of your steps, not the distance they travel from the ground. Taking brisk steps will result in a higher cadence and reduce the risk of injuries caused by the pressure of your feet hitting the ground.

3. Think about stride, not speed

Your first goal should be to increase your cadence, not your overall speed; speed will come naturally as you exercise longer. Therefore, avoid thinking about speed and focus on increasing the frequency of your footsteps. Eventually, you'll be able to progress from a jog to a sprint while maintaining the same cadence.

4. Run in a group

The easiest way to train is to run with a partner who has a cadence of 180 steps per minute and keep up with their pace. If you run by yourself, you can choose to bring an iPod, iPhone, or MP3 or MP4 headphones, listen to songs with a beat of 180 beats per minute, and run to that rhythm.

Exercises to increase your cadence

Doing the following fitness exercises once a week can also help increase your cadence.

1. 12345 Accelerated Training Method

Ignore speed and only count stride rate. Run for one minute at a speed of 180 steps per minute, then run for one minute at a slightly relaxed pace; and so on, increasing the exercise time by one minute each time until it reaches 5 minutes.

2. Downhill running

Find a slope and run down for 150 to 200 meters. Pay attention to controlling your acceleration and running in small, fast steps to avoid taking too many steps. Jog back to the top of the hill and repeat the exercise 6 times.