Tim Crowley, CTS Pro- Level Coach, writes: Running and swimming have an important thing in common: in order to go faster, you need to either increase the distance per stride (or stroke), increase the turnover rate, or both. Sounds simple in theory, but often proves difficult in execution. Is it better to keep the same turnover and work on longer strides, or improve stride rate first? Will this lead to fast times, or injuries? Let me help you out with some insight, answers and a logical plan.

The scientific literature is pretty clear that in order to run fast, you first need to improve stride rate. This is the easiest way to get faster, reduce your chances of injury (less loading per foot strike), and improve running economy (the running equivalent of miles per gallon).

In his book Running Strong, author Kevin Beck points to a study done on elite collegiate runners that found that the optimal stride length was 1.4 times the runner’s leg length. They also discovered that as the runners’ performances improved throughout their college careers, their stride lengths got shorter, but turnover rate improved.

Famed running coach Jack Daniels did a study at the 1984 Olympics and concluded that from race distances of 3k to the marathon, runners have about the same turnover rate. So what is this magical rate? The consensus seems to be about 180-190 foot strikes per minute (90-95 for each foot). This high turnover rate lessens the vertical body displacement (the height you bound off the ground with each stride), which often contributes to many common impact-related running injuries.

How to improve your turnover rate

Find out your current turnover rate (TOR). With a watch or on a treadmill, count the number of times your right foot hits the ground in 10 seconds. Multiply this number by six. Do this several times during your run to see how it may change throughout the course of a training session. Now armed with this knowledge, you can set out to improve your TOR toward the optimal number of 180 foot strikes per minute.

Drills are a great way to improve your TOR and lessen foot contact time. Two simple drills you can employ are skipping and high knees. The goal of each is to rapidly pick the feet up and put them down. Land just behind the ball of the foot, and keep your ankle stiff but your knees soft. This will help develop elasticity in the lower leg. Adding these drills into two runs per week will quickly improve form. Start with 3 x 20 meters for each with a walk back recovery. Make sure you are warmed up before doing your drills.

TOR workouts. These sessions can be done on a treadmill or track.

• After a 10-15 minute warm up, complete 8-20 repetitions of fast turnover running on the straights, and easy jog on the corners of the track. The straights should be done at about 90% of maximal speed. Do not sprint, but rather focus on floating with a fast turnover. This can easily be adapted to the treadmill by doing 30 seconds with fast turnover, 30 sec rest or jog. On the treadmill you can easily count foot strikes since a timer is in clear view.
• Using a Tempo Trainer (water proof metronome commonly used for swimming), you can set a rate of 90 beeps per minute, and work on your TOR anywhere.

Specific strength for the hip extensors will allow you travel a little further per stride. The goal is to improve stride length while you’re working on turnover with other drills. Some of the best exercises for strengthening your hip extensors are the simplest. Bench step ups, single-leg squats, and lunges will all add a turbo boost to your back side. Two exercises done twice a week for 2 sets of 8-10 reps will pay big dividends.

When you begin to work on improving your stride rate, you may feel like you are chopping your steps. Be patient, as this is the best way to improve, and run uninjured. As TOR improves, your stride length will naturally gravitate toward its optimum. Seek to make gradual but constant improvement. You will soon find yourself running faster, more comfortably, and injury free.