THE STRIDE FREQUENCY

Despite the fact that stride frequency is known as one of the most important parameters of running technique demonstrated by all elite runners, the difficulty with stride frequency or stride cadence is the most common problems in running.

First of all, it is difficult and uncomfortable to do a change of support very often, because the rate of movement is unfamiliar to our muscles. Second, the stride frequency is perceived as an isolated movement, not related to the whole running process. Third, we don’t know how to achieve high stride frequency as a movement and command.

In order to solve this problem and learn to run with high cadence we need to understand the role of it in running and then how to learn it. At the beginning we have to understand that the stride frequency is the subordinate parameter, which is serving the process of falling forward in running, and which is needed as often as we need to reproduce falling forward in each stride.

The faster we run, the higher is the stride frequency. The fastest 10K runners(H. Gebrselassie, K.Bekile) in a final lap could run with up to 240 steps per minute.

The stride frequency over 180 steps per minute is a lowest level for elite runners, who run with that frequency from jogging to racing pace. Such or higher level of frequency allows to use the elastic property of our muscles. As it was shown by scientific researches in the 60s, by Italian scientists first, that usage of elastic properties of muscles reduces oxygen consumption around 20% and increases efficiency up to 50%. So benefits are right there, but how do we learn it?

First we need to understand and learn to perform stride frequency as a part of running and that it serves the process of falling forward.

We couldn’t move forward if we were to just pull the foot from the ground, we need to lean forward first. So lean first, pull the foot from the ground second.

Then we need to learn to pull the feet from the ground, and concentrate the efforts on feet only, not the legs, just feet.

You can find a whole list of exercise for that on our web site, in the Pose Method book and the video. You can use downhill running with slight inclination. Run with the partner’s slight push on your back with his/her hand or pull with the rubber bands.

All of these exercises could help you to learn to fall forward to run and it no longer will be a concern. Then you would only need to pull your feet from the ground.

It is very helpful to use a tempo trainer, where you can set up your target pace. And as you progress you can move the speed up to continue your development process.

It is really easy to do it, because of what’s involved - small effort, involvement of small muscle groups and simplicity of the movement.

Dr.Romanov