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FREQUENCY AND LENGTH OF THE STEP

Each racer has its own pace that characterizes its rhythm of racing, racing technique and stroke. The racing speed of a racer can be evaluated by analyzing two important parameters: the frequency and the pitch amplitude .

Frequency , the word itself says, is nothing but cadence and therefore the pace of the step. While the pitch amplitude is characterized by both supports, that is, the distance from the support of both feet (dx and sx). Bearing in mind that the technical aspects of the race are discussed, they are highly influenced by the physical characteristics of the subject and can be enclosed in several aspects:

 

  • Physical structure and anthropometric characteristics : the difference between a longilineo, normolineo and brevilineo is well known. You have certainly seen running a longline skater that with its physical structure and with long levers (long legs and narrow ankles) will prefer a wide stride. While a short-range or short-legged, short-handed racing shoe will prefer a stroke more frequently in the steps. This aspect is unalterable since it is genetic, we can only be aware of it.

 

  • Muscular Elasticity: A key aspect to having a good stride, especially when it comes to "amplitude" is given by the muscle elasticity of the pod, for example if we have stiffness to the back chain of the thigh muscles (femoral biceps) it will be very difficult to stretch The leg to get a wider stride. Hence, it is important to always stretch exercises to stretch the lower leg muscles, seen and considered that this aspect is workout, the time spent to stretch will be well paid off by a wide and elastic stride, with less risk of incurring Injuries and frequent stops from racing.

 

  • Joint mobility: As with muscle elasticity, this aspect of joint mobility also affects the swing of our boots, and above all the amplitude of movement. Having a good coxophomorphic mobility (basin articulation) will allow us to run with greater leanness and amplitude, allowing our body wide and elastic movements. It is also possible to train articular exercise with specific exercises and always maintain a good degree of articulation. It is obvious that over the years, and inactivity brings all the capillary structure to ligament. Therefore, it is good practice to start exercising in the beginning and end of the exercise with free body movement, or even with the use of a wand for the top, or using elastic.

 

  • Muscle Strength: It is obvious that both parameters of the stride, amplitude and frequency, but above all the amplitude, are conditioned by the muscular strength of the lower extremities of the subject. A shoe that will have good muscular strength will certainly have a wider stride (because it is more powerful) and also a more frequent stride (strength and speed of reaction and contact with the ground). In this regard, to improve muscle strength, there will be important uphill workouts to improve the natural force and toe push, muscle training workouts in the gym with isotonic tools or general-enhancing natural charge.

 

  • Quickness and responsiveness: This aspect is closely related to the frequency of the step, if we have good reaction, thrust, and reactivity of the feet, we can improve the frequency of the step. Less time passes from the foot support to the ground to the pushing phase, and we will have a high rate of stroke. This is obvious, which also changes according to the path, a path in the plain or uphill changes considerably, both the frequency and the amplitude. These aspects of rapidity and responsiveness can be improved with specific exercises for the muscles of the feet, both flexors and foot extensors. Running uphill with different slopes and distances, running on the steps, boosting for calf muscles etc.

 

In a study conducted by Prof. Piero Incalza, trainer of some Italian national marathoners and researcher at the Roma Center, presented at the Athletics Magazine No. 3 2008, was able to analyze the pace of travel in long distance runners. "In practice, considering male and female athletes, both top runners and amateurs, it has come to the practical conclusion that the element discriminating in technical evolution in the long run is given by, rather than by the amplitude" !

 

In practice, it has been noticed that top runners over the amateurs succeed, as they run faster, to increase the pitch frequency than the amplitude, the foot is more responsive and touches several times on the ground with a more flying phase short. In addition, it has been found that long distance distances (Marathon) are crucial to reducing the energy cost of the race, thus minimizing any unnecessary consumption and being able to run for so long with the same technique of running without bumps. By also evaluating two top runners at the same speed, it has been noted that there are those who can consume less energy and have a cheaper wad that will eventually allow them to have the energies indispensable to try to stretch and detach the group. From this we can see the importance of dedicating time in preparing for the technical aspects of the stride and making the most economical as possible.

 

All aspects of the pitch and pitch abilities can be evaluated during the workouts, we can see how our frequency or amplitude changes according to the pace of travel. It is worth remembering, according to the characteristics mentioned above, that each of us has a frequency and amplitude of the ideal step where it maximizes its potential. If we try to over-modify our natural race we would risk wasting too much energy and not exploiting our best. However, if we always run at the same pace, always doing the same types of training, slow running example, average race, we risk getting the pace of the pitch that is accentuated most in the fast race, where the foot must touch the ground quickly and then immediately Push for the next step.

 

According to Piero Incalza (Athletics Study No. 3 -2008), " there are several ways to measure the pace of the stroke, count the number of steps in a given time, or time the time taken to make a predetermined number of steps . Example shows the time of 10 supports on the same foot (10 strokes - 20 steps). To know the frequency you divide 20x the time recorded on 10 falcate ".

 

This simple exercise that each of us can do to test the pace of pitch at different speeds can be experienced by training on the treadmill by increasing the speed of 0.5km / h counting each speed increase to verify and see the modifications Which take place at any variation of rhythm, at any variation in speed, and during each training medium. So when we have a Slow Race program we will know that every minute we have to make "total passes", feeling we will understand that this is the right pace to complete our slow running session. So the advice is to try it out in the moment we run the heating stage where the pace is slower and the freshness of the initial allows us to be able to concentrate on each stroke. From this dissertation it is understood that running regularly and regularly allows us to improve the racing technique, so also the energy consumption of the race is more limited and consequently runs longer and consumes less energy. This is also a practical answer to the fact that to run a marathon is not only important to have a lot of energy at our disposal, but also and above all what we can consume or better save on a technique that is profitable and effective for so many miles.

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