dont understand step frequency and stride your pace will never improve

In the 2007 World Championships 10,000 meters race, Bekele (the 10,000 meters world record holder) and Mathathi ran the first 9,000 meters at the same pace. Bekele, who is 1.63 meters tall, had a stride frequency of 190 steps per minute. In the final kilometer sprint, his stride length remained the same, but his stride frequency increased to an astonishing 216 steps per minute, securing the gold medal. Mathathi, who is 1.7 meters tall, had a stride frequency close to 200 steps per minute. During the final sprint, he increased his stride length, but his stride frequency decreased, maintaining the same speed (he later stated that he did not speed up in the end due to fatigue).

The above case illustrates two points:

1. Professional athletes have very high stride frequencies.

2. Adjusting the rhythm of stride frequency and stride length as needed can increase speed.

Running speed = stride frequency × stride length. This is the simplest and most straightforward speed formula. Therefore, to increase pace, one can increase stride frequency, lengthen stride length, or both. It seems simple, but for amateur runners, one of these is usually a weak point, and in many cases, both are weak, lacking high stride frequency and large stride length.

For beginner runners, it is recommended to start with small steps and high frequency to steadily increase pace. Increasing the number of landings can reduce the pressure of each landing. Then gradually increase stride length, and you will run faster and faster. Avoid having too large a stride length, as the disadvantages are obvious: significant braking effect, prolonged support time, and significantly increased transmission of vibrations (which can easily injure the knees).

The main issue limiting the increase in stride frequency is breathing, as too fast a stride frequency can disrupt breathing and mess up one's rhythm. The most important aspect of running is rhythm: the rhythm of the heartbeat, breathing, arm swing, and leg movement. What kind of rhythm and stride frequency suits oneself cannot be generalized; it depends on one's physical fitness and adaptability.

Amateur runners are mostly self-taught and have not received running training. One way to increase stride frequency is to gradually get used to this rapid transition, such as frequently doing repeated sprints of about 200 meters to experience the coordination of running effort.

Arm Swing

The hands and feet work in coordination, and the frequency and amplitude of arm swings are positively correlated with leg movements. Increasing stride frequency cannot be separated from accelerating arm swings. Once arm swings are accelerated, stride frequency will also increase.

The correct technique for arm swings is to relax the shoulders and swing back and forth without crossing the body's midline. To increase stride frequency by accelerating arm swings, attention must be paid to the backward swing and the muscles controlling the backward swing, namely the triceps. Accelerate the backward pull during arm swings, not just the forward swing.

Accelerate Leg Folding

Running is a forward motion, and people easily associate increasing stride frequency with increasing the speed of forward leg movement, often neglecting the issue of leg retraction, which tends to be very passive. In fact, leg retraction can shorten the time the leg spends in the air, which is very helpful for increasing stride frequency.

It is recommended that runners focus on the muscles at the back of their thighs, accelerating leg retraction and folding. Through muscle control exercises during regular runs, continuously reinforce the message to the brain to accelerate leg retraction. Before long, stride frequency will improve significantly.

Music

Many runners have the habit of listening to music while running, not just because music can alleviate physical fatigue and relax the mind.

Music with a strong rhythm can also help stabilize and increase stride frequency. Therefore, runners who don't mind listening to music while running might try finding some dynamic rhythm songs to listen to while running, matching their steps to the beat of the music as a form of training.

Increase Upper Body Forward Lean Angle

The more the upper body leans forward, the more the body is affected by gravity, forcing you to take the next step quickly to avoid falling.

Therefore, when training to increase stride frequency, you can try increasing the forward lean angle of the upper body, forcing yourself to quicken your steps. After quickening your steps, try leaning forward more. Continue adjusting until you find the most comfortable angle. Similarly, you can practice on a gentle downhill slope, using quick, small steps to avoid too large a stride length.

After a certain amount of small-step, high-frequency training, runners can gradually increase their stride length, thus running faster and steadily improving their pace.