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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 (4 hour marathoners)
• 85/min (3 hour 30 min marathoners)
• 88/min (3 hour 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 required.
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 (VO2
max
) and training 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
training sessions.
• stresses progress through better running technique and fitness level.
Running Index is calculated during every training session when heart rate and the s3+ stride sensor/G3/
G5 GPS sensor* signal is recorded, and when the following requirements apply:
• speed should be 6 km/h / 3,75 mi/h or faster and duration 12 minutes minimum.
• heart rate should be above 40% HR
max
.
Make sure that the stride sensor is calibrated. Calculation begins when you start recording the session.
During the session, you may stop once at traffic lights, for example, without interrupting the calculation.
In the end, your training computer displays a Running Index value and stores the result in the Training
files section. Compare your result to the table below. Using the software, you can monitor and analyze
your progress in Running Index values against time and different running speeds. Or compare values from
different training sessions and analyze them in short and long term.
Short-term analysis
ENGLISH
Background Information 47