Running Cadence And Stride Length; R-R Recording - Polar Electro RS800 User Manual

Polar RS800 User Manual 43
HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60
beats per minute (bpm) does not mean that the interval between successive heartbeats would be
exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec.
HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. Other
factors that affect HRV are age, genetics, body position, time of day, and health status. During
exercise, HRV decreases as heart rate and exercise intensity increase. HRV also decreases during
periods of mental stress.
HRV is regulated by the autonomic nervous system. Parasympathetic activity decreases heart rate and
increases HRV, whereas sympathetic activity increases heart rate and decreases HRV.
HRV is used in the Ownzone, OwnIndex, and in OwnOptimizer features. It can also be monitored on its
own using the running computer. If your HRV changes at a given running pace and heart rate, this may
indicate a change in your training load and stress.

Running Cadence and Stride Length

Cadence* is the number of times the foot with the stride sensor* hits the ground per minute.
Stride length* is the average length of one step. That is the distance between your right and left foot
contacting the ground.
Running speed = 2 * stride length * cadence
There are two ways to run faster: moving your legs at a higher cadence or taking longer steps.
Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence
values are lower. On downhills they are higher. Runners adjust stride length to gather speed: stride
length increases as speed increases.
Yet one of the most common mistakes novice runners make is over-striding. The most efficient stride
length is the natural one – the one that feels most comfortable. You will run faster in races by
strengthening your leg muscles so they take you forward with a longer stride.
You should also work on maximizing cadence efficiency. Cadence does not progress easily, but if
properly trained, you will be able to sustain it throughout your runs and maximize your performance. To
develop cadence, the nerve-muscle connection needs to be trained - and reasonably frequently. A
session of cadence training a week is a good start. Incorporate some cadence work into the rest of your
week. During long easy runs, you could include some faster cadence every now and then.
When training for longer running events (½ Marathon, Marathon or longer), it may be helpful to
monitor cadence. A low cadence at expected race pace can cause problems later in the event, as your
legs tire. One way around this is to work on increasing leg speed at expected race pace. You can set
your running computer to show pace and cadence. Try to shorten your stride and increase cadence
while holding the same pace (set a narrow pace zone to give you audio feedback).You can aim to raise
running cadence above the following:
• 80/min (4hour Marathoners)
• 85/min (3hr 30min Marathoners)
• 88/min (3hour Marathoners)
This is a general guide only, taller runners will naturally have slightly lower cadences. Runners should
also tune in to what feels comfortable for them personally.
A good way of improving stride length is to undertake specific strength work, like running hills, running
in soft sand, or running up steps. A six-week training period including strength work should result in
noticeable improvements in stride length, and if combined with some faster leg speed work (such as
short strides at best 5km pace), noticeable improvements should be seen in overall speed, as well.
*Optional s3 stride sensor W.I.N.D. required.

R-R Recording

R-R recording rate saves heartbeat intervals, i.e. intervals between successive heartbeats. This
information is also shown as instantaneous heart rate in beats per minute in recorded samples.
When recording every single interval, extra systoles and artefacts can also be seen. We recommend
using contact gel (ECG gel) to optimize contact between your skin and the transmitter. Readings