For middle and short-distance running, increasing step frequency is of great significance, increasing the rapid contraction speed of muscles, strengthening flexible training of the excitation and inhibition processes of the nervous system, and improving rapid muscle contraction strength and muscle strength. Ability to relax.
The first is arm swing. The correct way to swing your arms is to relax your shoulders, swing back and forth, and keep your hands no further than the midline of your body. But how to increase the cadence by speeding up the arm swing may not be clear to everyone. You might as well try it. When strengthening the arm swing, focus on the backswing and the muscles that control the backswing, that is, the triceps of the arm. When swinging the arm, increase the speed of pulling back. It is not just about increasing the speed of the forward swing. Remind yourself that your triceps are firing quickly to pull your arms back through the backswing.
The second is to speed up the folding of the legs. Running is a forward movement, and people easily associate increasing the cadence with increasing the speed of the forward leg. However, it is often easy to ignore the problem of leg retraction, and behave very passively when retracting the leg. In fact, retracting your legs can shorten the time your legs are in the air, which is very helpful for speeding up your cadence. It is recommended that you focus on the muscles at the back of your thighs when running, speed up the leg retracting and folding movements, and use muscle control exercises during daily running to continuously reinforce a message to your mind - retract your legs faster. It won't take long. I believe the cadence will improve quickly.