4. 跑步速度和步频:
The speed of course depends on the actual length of your strides, which is
out of your control. Overstriding is the worst thing you can do. For higher
frequency of steps, the strides are naturally shorter.
In my case, 4/4 breathing would give me 7.5mph-8mph comfortably. I could
sometimes do 6/6 breathing for real easy runs, but 4/4 feels more natural.
If I run at 9mph I would do 3/3 breathing, and at 10mph I would do 2/2.
10mph is about my 5K race pace, so for longer runs I always do 4/4 or 3/3
breathing.
Keep in mind that the step frequency should be about the same even when you
run at different speeds, and actually slightly faster when you run faster.
So you would be breathing MUCH faster as your speed increases.
You are not going to magically run much faster just because you change your
style of running. More likely you will need to put in a bit more effort at
first when you change your running form. But in the long run, a good running
form helps you avoid injuries and you will eventually become faster.
Put in different words, what distinguishes a fast runner from a slow runner
is the stride length. A good runner naturally develops long strides while
maintaining high step frequency. When a bad runner tries to increase the
stride length to match up with the good runner, well, he will suffer for
sure.:)
Even at low speed, short steps and high frequency has proven to be the most
efficient way of running. This is how one should run an ltramarathon (like a
100-miler).