In step.

153, 156, or rather 180? The step frequency as an indicator for mileage should be mentioned is nonsense - to say Achim Achilles and his team. They come too fast when counting from the clock - every man also had its own rhythm.

 

Hi Achim,
what is the optimal step frequency for marathon training? I (40, 1.92 meters, 76 kilograms), run since January last year and make all my long runs (over 30 minutes) with 153-156 steps per minute. I will from my MP3 player, which I complete with music with 153 beats per minute, and then filled with a fine-tuning as needed faster or slower can regulate. The value of 153 steps, I have half a year ago on the treadmill as optimally determined. With this frequency can I get a half marathon run in 1:50 hours.

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In step: Clock Running Full

In half a year I would like to address a marathon broadcast. Without time goal. If the gut works, I aim at the second attempt in the fall of the four-hour border. In Internet forums, I read that typical step frequencies are much higher - at 180 steps per minute - regardless of the height of the runner. In books I find on the subject of step frequency only fuzzy statements, if at all. Hence my question: Is it useful to work with the same speed to increase the frequency? Or is the optimal step frequency but by the body size-dependent and unimportant, as long as no one wants to achieve record times.
Many greetings, Martin

Dear Martin,
when I see all the hours of accounting, you've spent, counting steps, selecting the right music, literature to study and get his head to break through the optimal step number, then easily procure me the suspicion that this is a particularly sophisticated strategy for the prevention of exercise units. In the time did you loose your speed improved, with a total secret funds: Training. Instead of counting steps, you should a reasonable
Provide training, then you shall succeed in a Half-time at 1:45 hours. That do I indeed. So: Go now, 5 kilometers in 24 minutes - no matter with how many steps.
In pace, Achim

SPORTS DOCTOR PAJONK

Dirk Pajonk

Dr. Dirk Pajonk knows where it hurts. In 1996, he became the German champion decathlete and drove to Olympia to Atlanta. Since 2001, Pajonk supervising physician of the German Athletics Federation and the German decathlon team. The orthopedist has his practice in Dusseldorf.
In addition to sports medicine, he deals extensively with stress management and is the author of the book "Relaxed wins."

Dear Martin,
look at the best times some sporting events on television. Every runner has his own style, his own step length, its frequency. There is almost no wrong. Over your rhythm!
Best regards, Dr. Dirk Pajonk

Hi Martin,
I've now also tried, my step frequency to be determined. Between 17 and 18, I came out of the bar. That was silly, because it is very important to know whether I am now 179 or 180 steps per minute do. So I started from scratch and I'm up to 35 or 36 come - I know not as accurate. Moreover, I was so angry that I just am running fast - the only way, with a good feeling in the legs. That was cool!
Sincerely, Your Clipboard Karrass

Hi Achim,
I had four weeks training break. A week after I had resumed training, I pulled me a shot to be witches. I was the last three weeks with syringes treated, and it is slowly but surely improving. My doctor thinks I should be further relaxed practice - he has so legally? When can I start again with intervals? I am a triathlete - I can wheel drive? What they advise me, as I shot with the witches should avoid?
Marco

RUNNING COACH KARRASS

About 10,000 meters was Jens Karraß once German champion, best 27:53 minutes. Today, the 38 - year-old with his company jk running running and fitness coaching. Among other things, runs the Federal Justice Minister Brigitte Zypries regularly with him.

Dear Marco,
after three weeks back pain should always be referred to a structural cause to be researched. Either that is a study by an orthopedic and / or a sound imaging, a MRI (magnetic resonance imaging, or Red). Movement is always good, unless the complaints are amplified. So loose training absolutely allowed, even ride a bicycle.
Best regards, Dr. Dirk Pajonk

Hi Marco,
hear what the doctor says, loose! Intervals are usually not. Thus you should only start again when you go to a completely painless and you are on the other through peaceful assembly and fit again have reached a level, pace training permits.
Get Well continue, clipboard-Karrass

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