When we are running, it is a process of constant balance and imbalance. When landing, your sole is the support point. With it as the fulcrum, your hip center of gravity leans forward, your body loses balance and gains acceleration. Therefore, the essence of running acceleration is to accelerate the rotation of the center of gravity around your supporting foot. The faster the rotation speed and the greater the angle, the greater your acceleration and the faster you run.
The faster the step frequency, the higher the efficiency of using gravity. When you slowly change the support, that is, the pace frequency slows down, the number of times you return to the ground decreases, and the acceleration slows down, it is naturally difficult to run fast.
The step frequency reaches 180 steps/minute, which can effectively reduce the impact force when landing. During the Los Angeles 1984 Olympic Games, he observed the running postures of different runners every day and calculated their pace frequency. He found that among more than 50 male and female runners, regardless of long distance or short distance, the pace was almost above 180 steps/minute, and only one runner was below 180.
High-pace running is the key to high running efficiency. From the mechanical point of view, the higher the step frequency, the higher the mechanical efficiency. You can imagine the two legs of a runner as a wheel. The faster you roll forward, the faster the support point of the wheel must change.
Few elite runners in the world are below 180, so is it necessary for amateur runners to reach 180?
Pacing frequency is related to speed, distance, slope, personal height and leg length. Everyone is used to different step frequencies. When running at the same speed and intensity, the pace frequency of tall athletes will slow down accordingly. So it doesn't have to be accurate to 180 steps/minute. 180 is the minimum standard line.