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Theautomatic calibrationis performedtwice, and theaverage of the two calibration factors is used. In your
nexttraining session, the averageof y ourprevious calibrationfact orand the factor obtainedduring that
sessionis used.
Theautomatic calibrationst arts after 100meters. Following criteria has to be met duringthe calibration
distanceof 500 m.
lAt least 6 satellites have to be available
lSpeedhas to be at least 7 km/h
lAscentand descent are less than 30 meters
Whenrunningon different surfaces(e.g. road, trail,treadmill), use adifferent sport profilefor each oft hemto
achievethe best calibration for eachsurface.
Tocalibrate the stride sensorautomatically, c hoose
lSettings> Sport profiles > Running> Stride sensor> Calibration > Automatic
Automaticcalibration can also be startedduring a session, when the stride sensor is in use. Press and
holdLIGHT to enter the Quick menu andthen choose Stride sensor> C alibration> Automatic.
RUNNINGCADENCE AND STRIDE LENGTH
Cadence*is the numberof t imes the foot with the stride sensor* hits the groundper minute. Stridelength* is
theaveragel engthof one step. That is the distance between your rightand left f ootc ontactingthe ground.
Runningspeed= 2* st ridelength * cadence. Thereare two ways t o runfaster: moving your legs at a higher
cadenceor taking longersteps. Elit e longdistance runnerst ypically runw ith a highc adenceof 85-95. On
uphills,typical c adencevalues are lower. Ondownhills they are higher. Runnersadjust stride length to gather
speed:stride length increasesas s peedincreases.Yet one of the most common mistakes novice runners
makeis over-striding. The most efficient stride length is the naturalone – the one that feels most comfortable.
Youwill run faster in races by st rengtheningyourleg muscles so t hey take you forwardwith a longerstride.
Youshould alsow orkon maximizing cadenceefficiency. Cadence doesnot progress easily, butif properly
trained,you will be able to sustain it throughoutyour runs and maximize your performance.To develop
cadence,the nerve-muscleconnection needs to be trained- and reasonablyfrequently. A session of cadence
traininga week is a good start. Incorporatesome cadence work into the rest of your week. During longeasy
runs,you could include some faster cadenceevery now and then. A goodw ay of improvingst ridelength is to
undertakespecific strength work, like runninghills, running in soft sand, or runningup steps. A s ix-week
trainingperiodincluding strengthwork s houldresult in noticeable improvementsin stride length, andif
combinedwith some faster leg speedw ork (suchas shortstrides at best 5km pace), noticeable
improvementsshouldbe seen in overall speed, as well.