Running Cadence and Stride Length

ENGLISH

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 training computer. If your HRV changes at a given pace and heart rate, this may indicate a change in your training load and stress.

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.

56Background Information

RS800CX specifications

The Polar RS800CX is a high-performance heart rate monitor designed for serious athletes and fitness enthusiasts who demand accurate training data and advanced features. With its sleek design and user-friendly interface, this device is built to enhance your training experience.

One of the standout features of the RS800CX is its precision heart rate monitoring. The device utilizes Polar's WearLink® transmitter, which consistently delivers reliable heart rate data, allowing users to train in their optimal heart rate zones. The heart rate monitor is compatible with various chest straps, which ensure a secure fit and accurate readings during intense workouts.

The RS800CX comes equipped with Polar’s advanced training features, including Training Load, which helps users understand the effect of their workouts on their bodies. This feature allows athletes to gauge whether their training is improving performance or leading to overtraining, ensuring smart recovery strategies are implemented. Additionally, the Smart Coaching feature offers insights into training intensity, enabling users to optimize their sessions for maximum efficiency.

Another notable characteristic is the RS800CX’s ability to track speed, distance, and altitude, making it an excellent companion for outdoor activities such as running, cycling, and skiing. With its GPS functionality, users can map their routes and analyze their performance post-activity. The device is engineered to measure various metrics, including cadence and power, which contribute to a comprehensive understanding of athletic performance.

The RS800CX also features a customizable display that allows users to choose which metrics they want to see during their workouts. The clear and easy-to-read screen ensures that critical information is readily accessible, even during the most demanding training sessions.

For those looking to analyze their performance further, the RS800CX is compatible with Polar's software and online training platform. This functionality allows users to upload their data, track progress over time, and set personalized goals. With performance tests available through the platform, athletes can measure their fitness levels and make informed adjustments to their training plans.

Ultimately, the Polar RS800CX is a cutting-edge training tool that combines advanced monitoring technologies with user-friendly features, making it an ideal choice for those serious about achieving their fitness goals. Whether you’re preparing for a race, improving your overall health, or simply looking to enhance your training routine, the RS800CX offers the insights and data necessary to elevate your performance.