Running Tempo

When was the last time you counted how many foot strikes or turnover per minute?  A shorter higher turnover results on less time on the ground and less I impact on the legs over time.   Next time you head out for a run, take a count of how many foot strikes you have for 1 minute.  Count just one leg to make it easier and then when you have the number multiply by two and thats your strikes per minute.  A good rule of thumb is to be in the 180-200 range.

The theory makes sense, however it’s a transition that takes time.  The one key difference that you will notice with a higher turnover initially is that the heart rate will be elevated.   It’s important to watch your stride length and get the feel where it’s most efficient.

The higher turnover will help a lot in triathlons when coming off the bike.   Try to maintain the same turnover on hills (shorter stride) as well as level areas.   I would suggest you monitor it with the use of a metronome.   These are small, can clip to your running shorts and easily can be set and adjusted.

We all have different stride lengths, turnover, running form, but try to evaluate your turnover this week on a few of your runs to see where you are.   It’s not for everyone but a shorter stride with high turnover can be very beneficial in the later stages of a race.

What’s your current turnover, send us your comments, info@TriFREAKS.com

Happy Running!

By Wayne Kurtz

Wayne Kurtz is founder of RaceTwitch.com and Endurance Racing Report,  he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’

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