I am in no way an elite runner (I had a very bad race today in hot weather and ran a pathetic 29:32 for 8k) so I don't know if I should continue to look at this site or not. However, I was wondering how to increase my leg turnover. If it makes any difference, since my college uses a low mileage program, I have been doing up to 7 regular miles before the team workouts. Any help would be appreciated.
-You might just be tired from the extra miles
-are these miles right before the workouts or more then 6 hours before?
-try drills
-do extra sprints instead of extra miles if you want to get faster. Or do both.
-weights for legs and core
-hill sprints
-do you heelstrike?
-is your core "tight"?
-try plyometrics they may help
-for a 29:32 8k your leg speed is most likely not what is limiting you anyway so work on endurance.
I do around 15 miles for a long run every week, so I don't think endurance should be much of a problem. Usually my extra miles occur about 1 hour before the team workout. Yes, I do heel strike.
Just bumping this up.
Try 6-8X200m hills with high knees, high turnover and toe striking the entire way up.
wat is ur current weekly mileage and wats ur other pbs like 800m, 1500m, 5k?
My weekly mileage is currently around 60 (including extra miles) my 800 pb is 2:30, my 5k pb is 17:30 (although I probably could have bettered that today, as afterwords I slowed down some from the heat).
sc runner wrote:
My weekly mileage is currently around 60 (including extra miles) my 800 pb is 2:30, my 5k pb is 17:30 (although I probably could have bettered that today, as afterwords I slowed down some from the heat).
First of all, you should not be doing a long run of 15 miles when only doing 60 a week. Keep it to 10-12 miles for now.
Your shorter distances need a lot of work. 2:30 for the 800m is not that fast, unless you are a girl, in which case it still isn't all that fast. Try and get as close as you can to 2 minutes. What are your 200-400 times? Try and improve those and your other times will fall drastically.
wat? wat? dis is wat is wrong wit amerika.
Speak English. Write English.
Increasing leg turnover with young runners can vary. A theory which has worked with some local Cross Country athletes has been cross training with a jump rope. Leg turnover ratio is in almost direct correlation to the leg muscles associated with jumping rope.
These athletes start out with just 10 minutes 5x/1wk. This may not sound like much but bump that up to 15min sessions 5x/2-4wk after workouts are completed and watch your turnover ratio improve. Not only will you give your body an excellent cardio workout anaerobically/aerobically but you will find your calf muscles burning and the balls of your feet utilizing the muscles of the calf.
Do not try to over-do this technique. I mean, do not use this as an improvement tool instead of running. Use it as a means to improve turnover. Think quick feet and have some fun with this.
Good luck.