I am a freshman in high school and am hoping to get faster turnover in my stride. any suggestions on what I can do to get faster turnover?
I am a freshman in high school and am hoping to get faster turnover in my stride. any suggestions on what I can do to get faster turnover?
what makes you think your turnover is slow?
as a freshman in HS you have much more important things to worry about other than stride rate....running more miles is a good start....and do strides....be sure not to overstride....that'll help turnover
its good to run downhill too....but again...there are several other things that will improve your time much more than worrying about turnover
I already run a good amount of miles and have a strong aerobic base. I think I need faster turnover so I can have a better finishing kick at the end of races.
also, what are somethings to do to improve sprint speed?
high school runner wrote:
I already run a good amount of miles and have a strong aerobic base. I think I need faster turnover so I can have a better finishing kick at the end of races.
also, what are somethings to do to improve sprint speed?
Weight lifting!
John Kellogg:
Running buildups SLOWER than all-out is meant to foster mechanical efficiency and relaxation. This will ULTIMATELY help with top-end speed by virtue of recruiting the motor units in the most economical fashion. Buildups are smooth accelerations which are designed to preserve a good deal of your creatine phosphate (quick energy). This way, you can do an adequate number of repetitions to promote neuromuscular reinforcement, but without form breakdown or risk of injury. And when doing sets of buildups, the first few in each set should be the slowest (i.e., you should not accelerate to as high a speed at the end of your first few reps in each set). But a couple of the latter reps in each set can involve an acceleration to FLAT-OUT speed (for about 20-30 meters). If you do these things correctly, you'll warm up gradually and enlist a wide variety of muscle fibers without any lactate accumulation and without exhausting your creatine phosphate reserves.
Even-speed strides (up to about 35 seconds) should follow the same format - the slowest ones are done at the beginning of the first set so you'll warm up properly and can set a precedent for running relaxed and with decent form throughout the remainder of the workout.
Also, the more you run, the more efficient your stride will be, just from adaptation.
Randomly in the middle of your runs, check what it is. You want about 16 strides every 10 seconds. If you conciously think about it and try to maintain a good frequency, it will help to improve it. Also, doing high knees or other similar drills can help. You should be doing a lot of core exercises to develop a good pelvic tilt, which will improve your stride length without hurting your stride frequency.
thanks for the advice
try short (approx 200m), downhill (relatively mild grade) intervals. Use the downhill to increase stride rate, not length.
try short (approx 200m), downhill (relatively mild grade) intervals. Use the downhill to increase stride rate, not length.
Call Larry Rawson. He seems to be an expert in the field.
he means 16 strides on each leg in 10 seconds.....
atm im averaging about 15 and always have damnit. :(
Move your arms faster
you're complaining that you average exactly 180 per minute? I thought that was ideal.
I'm doing more like 150 unless I'm trying really hard to get high turnover, in which case I can get up to maybe 170. I think a slow turnover makes me worse on soft surfaces than I should be.
I feel more comfortable at 170. It is still much faster than what I did in high school.
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