How to run better

　　Researchers have found that elite distance runners typically take 180 steps per minute. Exercise 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 did not have a cadence of 180.

　　That's because in biomechanics, the beat is usually fixed. Of course, if you are a marathon runner, it is very difficult to maintain the same pace throughout the entire 42.2 kilometers. As physical fitness declines, rhythm becomes disrupted. The goal of running training is to allow the body to adapt to a higher stride frequency so that it can run faster and stronger.

　　A few years ago, researchers discovered that elite distance runners typically take 180 steps per minute. Exercise 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 steps per minute, and this person also took 178 steps per minute. However, experts point out that only through training can one reach a speed of 180 steps per minute.

　　1. Assess personal situation

　　The next time you jog, count your steps for 30 seconds under normal circumstances, then multiply by two to get your cadence. Repeat this for a week to make sure there are no mistakes.

　　2. Check your running form

　　Your arm swing will move your legs, so if you swing your arms faster, your feet will move faster. Pay attention to the fluidity of your steps, rather than the distance from the ground when you step. Take a brisk pace, which can bring a higher stride frequency and reduce injuries caused by the pressure of your feet hitting the ground.

　　3. Think stride length, not speed

　　Your first goal is to increase your cadence, not your overall speed, which will increase with exercise Acquired naturally over time. Therefore, avoid thinking about speed and focus on increasing the frequency of your steps. Eventually, you'll be able to move up from a jog to a sprint and maintain the same cadence.

　　4. Run together

　　Running with a partner who has a cadence of 180 steps per minute and keeping up with them is the easiest way to train. If you run by yourself, you can choose to bring an iPod, iPhone or MP3 or MP4 headphones, listen to a song with a beat of 180 beats per minute, and run according to its rhythm.

　　Exercise methods to speed up your cadence

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

　　1. 12345 accelerated training method

　　Ignore speed and only calculate cadence. Run at 180 steps per minute for one minute, then run at a slightly more relaxed pace for one minute.； And so on, increasing the exercise time by one minute each time until you reach 5 minutes.

　　2. Run downhill

　　Find a slope and run down 150 to 200 meters. Pay attention to controlling the acceleration and only use fast small steps to avoid taking too long a stride. Jog back to the top of the slope and repeat the exercise 6 times.

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