为什么要以较高的步频节奏跑步？
步频至少应该达到每分钟160步。
试着保持你的低步，和专注于快速步频。
Try to keep your stride low to the ground and focus on quick stride turnover.
我们如何学习以更高的步频节奏来跑呢？
水平同步频率范围不合法。
答：步频是您每跑一分钟所跨出的步数。
Answer: Your stride turnover, or stride frequency, is how many steps you take during a minute of running.
有2样东西决定您的速度：步长和步频。
Two things determine running speed: stride length and stride frequency.
合理延长后蹬距离是提高步频的有效途径。
So reasonable prolong the leg drive distance is the effective way to develop the stride.
步频：步频或交换腿，是跑得快的关键之一。
Cadence: Cadence, or leg turnover, is one of the keys to running quickly.
它是一个良好的开端，它可以提高您的步频。
It's a good first step. It will increase your cadence. It will change your landing posture.
较低的步频节奏使你每次落地时脚步更加沉重。
A lower cadence causes you to come down harder on the ground with each landing.
摘要：步长、步频是决定跑速的两个主要因素。
Absrtact: stride length and stride frequency are the main factors determine running velocity, what changes do happen in p.
更快的步频节奏意味着更小的影响和更少的伤害。
测试：首先，测试一下你在轻松步伐下的正常步频。
因此，保持一个快的步频节奏并保持你的脚在躯干下方吧。
我敢肯定很多人刚开始跑步时会用比平时更高一点的步频奔跑。
I am sure many runners begin RACES with a higher cadence than they usually run with.
相反，有效的长距离跑步只需要稍微的抬腿、很快的步频和短步幅。
Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride.
最重要的是呼吸，大多数跑步者的呼吸节奏恰巧迎合他们的步频。
The most important is breathing. Most runners breathe in a rhythm that coincides with their stride rate.
有一件事，他们经常提高步频，缩短步长，着地方式可能也不同。
For one thing, they often increase their stride rate, which could decrease stride length. They might land a little different.
速度和步频是他的优势，不过到现在还没有帮助他成为杯赛终结者。
He turns heads with his step-overs and speed but has yet to prove a Cup finisher.
比较步频和动作都重要的跑步，驾驶时过弯和节奏是一样重要的。
Compared with running, where frequency and movement are both important, cornering and tempo can lead to the same effect when driving.
为了减少弹跳和节省能量，您应该跑得轻快，着地温和，提高步频。
To minimize bounce and save energy, run lightly, land softly on your feet, and focus on a faster turnover.
按照你测试时的那种舒适步频跑步，尝试一下提前一点落下你的脚步。
Holding the same comfortable pace you have used during your cadence tests, experiment with putting foot down earlier than normal.
加快步频，想象火车爬上山坡的情景，不断为自己鼓劲“我可以做到“。
Shorten your stride and chug on up. You can think of the little train that could and repeat "I think I can" on the way up a big hill.
因此，为了学习如何以更高的步频跑步，你应该首先以较低的强度开始训练。
So in order to learn how to run at a higher cadence, you should practice at lower intensities.
以更高的步频跑步是一个只有专业眼光或观察深入的跑步者才会注意到的特性。
A higher cadence is a running trait only a trained eye and very observant runner would notice.
然而，如果观察优秀长跑运动员人群，你会发现他们都有一个非常相似的步频节奏。
However, if you look at populations of elite distance runners; you will find that they all have a very similar cadence.
而以更高的步频节奏、更少的运动损伤和跑步引起的疼痛来跑，我们将能够跑得更多！
With a higher cadence and fewer injuries and running induced pain, we will be able to run more!
当你努力把步频强度提高到竞速状态时，更高的步频会给你带来更多潜在的速度可能性。
A higher cadence gives you more potential for speed when you bring the intensity up to a race pace effort.
当我们以较广泛和相对长期的方式观察跑步人群时，你会发现步频具有高度离散的特性。
When you look at a broad and general distance running population you will find that running cadence is a highly individualized characteristic.
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