Running Cadence And Stride Length - Polar Electro M400 User Manual

Automatic calibration can also be started during a session, when the stride sensor is in use. Press and
hold LIGHT to enter the Quick menu and then choose Stride sensor > Calibration > Automatic.

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. 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 train-
ing 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.
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