Turnover boils down to biomechanics. Strength exercises help but think of running as the sport that it is.
Squats, deadlifts etc are great but won’t get you hold 200 steps per minutes for a 1600m effort, just like it won’t get you the vertical to dunk a basketball.
If you’re aiming to improve turnover and overall economy, it’s all about specificity. Learning speed hurts and your body needs lots of time for those physical, neurological, and cardio adaptations to occur.
Including strides after easy runs is a good call (those 10-50m sprints you referenced).
For reps of speed, bump that up to 200m at a minimum. Fartleks are more vo2 and below. Think 1-10min intervals.
Turnover boils down to biomechanics. Strength exercises help but think of running as the sport that it is.
Squats, deadlifts etc are great but won’t get you hold 200 steps per minutes for a 1600m effort, just like it won’t get you the vertical to dunk a basketball.
If you’re aiming to improve turnover and overall economy, it’s all about specificity. Learning speed hurts and your body needs lots of time for those physical, neurological, and cardio adaptations to occur.
Including strides after easy runs is a good call (those 10-50m sprints you referenced).
For reps of speed, bump that up to 200m at a minimum. Fartleks are more vo2 and below. Think 1-10min intervals.
Overall good write up Davis
Good stuff Lee!