Leg turnover

[AndStilliRise]

I am an experienced LD runner and starting to get addicted to running.

Does anyone know how to increase leg turnover, I want to run faster and whilst I believe I can accommodate the breathing pattern, I just cannt seem to get my legs moving as quick as I need.

Some evidence that points to this, is that when I do 2/3/400's I never feel any lactic acid in my legs.

Ideas?

[Roger645]

I use a cross trainer at the gym, set a lowish restistance and do a 30 minute session with a mixture of cadences. You can use head phones and a metronome recording if that helps.

[GranderTransit]

He wants to get faster at running a 2/3/400 and the recommendation is to jognot sprint for 30 minutes.

Getting in the gym to increase leg and torso strength would be optimal. You are a track athlete, so I presume now is off season? Spend a decent length of time now building up posterior chain strength. Then in the run up to next season start transitioning that into power then speed.

For the strength training, weak links want hypertrophy, then working on neural drive on these larger muscle fibres.

Targeted outcome would be reduced ground context time with increased explosive drive.

Edited by GranderTransit on Monday 13th October 11:50

[FredClogs]

I don't know what I'm talking about but seems to me if you're sprinting and you want to go faster you might want to take larger and strides rather than moving your legs quicker, I think this is Ussain Bolts major advantage.

Assuming this is correct you probably want to increase you ability to spring off your toes and take larger strides, I imagine good calves will help here, try jumping off a box and back on a lot. Sprinters do lots of weird jumpy type springy stuff.

[Roger645]

GranderTransit said:

He wants to get faster at running a 2/3/400 and the recommendation is to jog for 30 minutes.

Getting in the gym to increase leg and torso strength would be optimal. You are a track athlete, so I presume now is off season? Spend a decent length of time now building up posterior chain strength. Then in the run up to next season start transitioning that into power then speed.

For the strength training, weak links want hypertrophy, then working on neural drive on these larger muscle fibres.

Targeted outcome would be reduced ground context time with increased explosive drive.

I re-read my post few times and couldn't see any reference to a 30 minute jog.

[AndStilliRise]

For the record, I am a wannabe track athlete!

Current week areas:
1. Box jumps, need to be faster and higher
2. Leg raises
3. General core and stomach muscles not strong enough
4. Sit ups
5. Sprint starts

Hoping to work on these.

[GranderTransit]

Roger645 said:

I re-read my post few times and couldn't see any reference to a 30 minute jog.

I have edited my post for you.

Of course, if the OP wants to reduce the strength required to produce the explosiveness that will make him a sprinter, then targeting this energy system is fine. But he wanted advice on becoming a better sprinter.

[Roger645]

GranderTransit said:

Roger645 said:

I re-read my post few times and couldn't see any reference to a 30 minute jog.

I have edited my post for you.

Of course, if the OP wants to reduce the strength required to produce the explosiveness that will make him a sprinter, then targeting this energy system is fine. But he wanted advice on becoming a better sprinter.

Th OP asked about leg turn over, I sgessted different cadences in a 30 minute session. I think if you do a bit of research you will find that sprinters do also train in more ways than just strength