DEVELOPMENT OF A METHOD FOR OPTIMIZING STRIDE FREQUENCY AND QUANTITY TO IMPROVE THE PERFORMANCE OF SKILLED 400m AND 800m RUNNERS
Abstract
Improving running technique is essential for enhancing performance, efficiency, and reducing injury risk. Effective technique includes proper posture, stride mechanics, and breathing. Maintaining a balanced posture—with a relaxed, forward-facing head, relaxed shoulders, and natural arm swings—reduces energy waste and promotes efficiency. Optimal stride mechanics, including cadence, foot strike, and stride length, are vital for speed and control a midfoot or forefoot strike helps distribute impact, while a higher cadence and shorter stride prevent overstriding. Finally, deep, diaphragmatic breathing maximizes oxygen intake and endurance. Coordinated rhythmic breathing, like a 3:2 step-to-breath ratio, enhances oxygen distribution and reduces injury risk. Practicing these elements consistently transforms running into a sustainable, rewarding activity, enhancing both performance and enjoyment for runners of all levels.
Keywords
400 meter run, 800 meter run, running stride, number of steps, stride frequency, stride optimizationHow to Cite
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