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contacting the ground.
Running speed = 2 * stride length * cadence
There are two ways to run faster: moving your legs at a higher cadence or taking longer steps.
Elite long distance runners typically run with a high cadence of 85-95. On uphills, typical cadence
values are lower. On downhills they are higher. Runners adjust stride length to gather speed: stride
length increases as speed increases.
Yet one of the most common mistakes novice runners make is over-striding. The most efficient stride
length is the natural one – the one that feels most comfortable. You will run faster in races by
strengthening your leg muscles so they take you forward with a longer stride.
You should also work on maximizing cadence efficiency. Cadence does not progress easily, but if
properly trained, you will be able to sustain it throughout your runs and maximize your performance. To
develop cadence, the nerve-muscle connection needs to be trained - and reasonably frequently. A
session of cadence training a week is a good start. Incorporate some cadence work into the rest of your
week. During long easy runs, you could include some faster cadence every now and then.
When training for longer running events (½ Marathon, Marathon or longer), it may be helpful to
monitor cadence. A low cadence at expected race pace can cause problems later in the event, as your
legs tire. One way around this is to work on increasing leg speed at expected race pace. You can set
your training computer to show pace and cadence. Try to shorten your stride and increase cadence
while holding the same pace (set a narrow pace zone to give you audio feedback).You can aim to raise
running cadence above the following:
• 80/min (4hour Marathoners)
• 85/min (3hr 30min Marathoners)
• 88/min (3hour Marathoners)
This is a general guide only, taller runners will naturally have slightly lower cadences. Runners should
also tune in to what feels comfortable for them personally.
A good way of improving stride length is to undertake specific strength work, like running hills, running
in soft sand, or running up steps. A six-week training period including strength work should result in
noticeable improvements in stride length, and if combined with some faster leg speed work (such as
short strides at best 5km pace), noticeable improvements should be seen in overall speed, as well.
*Optional s3 stride sensor W.I.N.D. required.
R-R Recording
R-R recording rate saves heartbeat intervals, i.e. intervals between successive heartbeats. This
information is also shown as instantaneous heart rate in beats per minute in recorded samples.
When recording every single interval, extra systoles and artefacts can also be seen. We recommend
using contact gel (ECG gel) to optimize contact between your skin and the transmitter. Readings
interpreted as incorrect in the heart rate data can be adjusted and corrected with the software.
Polar Running Index
Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you
run at a given pace) is directly influenced by aerobic fitness (VO
2max
) and exercise economy (how
efficient your body is at running), and Running Index is a measurement of this influence. By recording
your Running Index over time, you can monitor progress. Improvement means that running at a given
pace requires less of an effort, or that your pace is faster at a given level of exertion. The Running
Index feature calculates such improvements. Running Index also gives you daily information on your
running performance level which may vary from day to day.
Benefits of Running Index:
• emphasizes the positive effects of good training sessions and resting days.
• monitors fitness and performance development at different heart rate levels - not only during
maximal performance.
• you can determine your optimal running speed by comparing running indexes from different kinds
of trainings.
• stresses progress through better running technique and fitness level.
Polar RS800CX User Manual 49