Running Cadence and Stride Length

The automatic calibration is performed twice, and the average of the two calibration factors is used. In your next training session, the average of your previous calibration factor and the factor obtained during that session is used.

The automatic calibration starts after 100 meters. Following criteria has to be met during the calibration distance of 500 m.

•At least 6 satellites have to be available

•Speed has to be at least 7 km/h

•Ascent and descent are less than 30 meters

When running on different surfaces (e.g. road, trail, treadmill), use a different sport profile for each of them to achieve the best calibration for each surface.

To calibrate the stride sensor automatically, choose

•Settings > Sport profiles > Running> Stride sensor > Calibration > Automatic

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 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.