WDC

Tips to increase your 5K speed and efficiencies

 TURNOVER DRILL
1. Warm up by jogging slowly for half a mile.
2. Now begin to run at your normal training pace. After you've got your momentum going, start your watch. For exactly 1 minute, count the number of times your right foot pushes off. Then multiply that number by two. This is your current turnover rate.
3. Jog slowly back to the start.
4. Repeat step 2, and try to increase the number of right-foot push-offs per minute by two to five. Follow up with another recovery jog.
5. Do two to four more repeats, continuing to increase your push-offs each time until you're not running comfortably anymore. Back off the cadence at that point, and for any remaining repeats, maintain the number of push-offs that allows you to stay relaxed while still using a faster turnover.
Here are some tips for getting the most out of your turnover drills:
Do them at least twice a week. One weekly session will net only minimal improvement, and once a month won't help at all. Stay light on your feet. As you count your cadence, imagine you're running on thin ice. By touching very lightly, you minimize the delay between touchdown and push-off. Stay low to the ground. The more time you spend in the air, the longer it takes your feet to make a cycle. And if you're bouncing too much, you're expending unnecessary energy pushing your body upward. If you're having trouble reducing bounce, try shuffling at first; that is, aim for a foot clearance of an inch or less from the surface. As you become used to less vertical motion, you can ease back to your natural foot lift. Stay upright. Leaning forward will reduce your legs' freedom of motion and will slow down your turnover rate. To keep upright, imagine you're suspended from the top of your head like a marionette. Your head should be directly over your shoulders, neck muscles relaxed, shoulders over the hips. Shorten your stride if necessary. If you're struggling to speed up your cadence, shorten your stride length during the first 10 to 15 seconds of each repeat. This should relax the leg muscles and encourage a faster turnover. Once your cadence has increased, you can gradually lengthen your stride to normal. If you're patient and stick with these drills, in several months you'll reset your body's running clock at a faster rate. Whether you're a beginning runner or a Boston Marathon qualifier, cadence drills will help you run faster and more efficiently. From Runner's World, February 1998, p. 36