What is the appropriate running cadence?

Nowadays, many people need to lose weight. If you want to lose weight effectively, you must find a suitable sport and you must do aerobic exercise. Among various aerobic exercises, running is the first choice for many people because it is suitable for most people and has very low requirements. But we should also remind everyone that there are many techniques in running. For example, many people do not master the running stride frequency, so the following introduces running knowledge in this area.

What is the appropriate running cadence?

1. Assess your personal situation

Next time you go jogging, under normal circumstances you can count your steps for 30 seconds, and then multiply it by two, which is your running cadence. Repeat this process for a week to ensure that no errors occur.

2. Check your running posture

The movement of your arms moves 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

The first goal is to increase your cadence, not your overall speed, which will come naturally as you exercise longer. Therefore, avoid thinking about speed and focus on increasing the frequency of your footsteps. Eventually, you will 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 your running cadence. Run for one minute at a speed of 180 steps per minute, then run for another minute at a relaxed pace, and so on, increasing by one minute each time until you reach 5 minutes.

2. Downhill running

Find a slope and run down it for 150 to 200 meters.

The best time to run for weight loss

It’s best to run at a time that suits you. People who like to run in the morning can do it before going to work, while people who prefer to run at night can do it after returning home.

More important than choosing when to run is not to run on an empty stomach or a full stomach (after a meal). If you are on an empty stomach, you won't be able to exert any strength. If you are on a full stomach, strenuous exercise will be harmful to your health because the blood will be concentrated in the digestive tract. The best time is 2 to 3 hours after a meal.

When running on an empty stomach in the early morning, it is best to drink some sports drinks to aid digestion and replenish energy, or eat a banana about 30 minutes in advance.

How long is the best time to run?

As long as your physical condition and stamina can adapt, it doesn't matter how long you run. But it would be a waste if I only ran for 5 minutes after finally changing my clothes and getting ready.

If your goal is a little lower, you can start with 20 minutes. People will not find it difficult to persist for 20 minutes, and this time can also give the body's metabolism a transition, making breathing smooth and feet relaxed.

If you want to run longer, you should gradually extend it to 30 minutes or 40 minutes. If you can run for an hour, you are a very impressive professional athlete.