Cadence or turnover drill

This is an easy drill that makes your running form smoother and easier. By doing it regularly, you pull all the elements of good running form together at the same time. One drill a week will help you step lighter, increasing the number of steps you take per minute. This will help you run faster, with less effort.

1. Warm up by walking for 5 minutes, and running and walking very gently for 10 minutes.
2. Start jogging slowly for 1-2 minutes, and then time yourself for 30 seconds. During this half minute, count the number of times your left foot touches.
3. Walk around for a minute or so.
4. On the second – 30 second drill, increase the count by 1 or 2.
5. Repeat this 3-7 more times, each time trying to increase by 1-2 additional counts.

In the process of improving turnover, the body’s internal monitoring system coordinates a series of adaptions which makes the feet, legs, nerve system and timing mechanism work together as an efficient team:

• Your foot touches more gently
• Extra, inefficient motions of the foot and leg are reduced or eliminated
• Less effort is spent on pushing up or moving forward
• You stay lower to the ground
• The ankle becomes more efficient
• Ache and pain areas are not overused