| Runner’s World April 2006
By Jeff Galloway
The Starting Line
Quick Fix: SLOW TURNOVER
A sluggish leg turnover leads to inefficient running and slower
times. Try this drill to help shorten the amount of time your feet
stay on the ground: Warm up with about 10 minutes of easy running,
then imagine you’re running across a patch of hot coals. For
10 seconds, shorten your stride, increase your turnover, and touch
the ground lightly. Keep your feet low to the ground. Repeat five
times, with a 20-30- second jog between each. Then walk for two
minutes and do the sequence again, but increase the “hot coal”
segments to 15 seconds. Try this once or twice a week, and you’ll
spend less time on the ground and on the clock.
(SAY WHAT?) Running Jargon Translated
Plyometrics: Jumping and bounding exercises that
are performed at maximum effort. Such explosive drills strengthen
your entire lower body and help runners push off the ground with
greater force, increasing speed and power.
Q+A
Q: Every spring I’m psyched to start running- only to quit
a few weeks later. How can I maintain my enthusiasm, mentally and
physically?
A: Runners get discouraged because they expect (and run) too much,
or run too fast, during their first few weeks. Research shows that
people who start with gentle, every-other-day running and have a
good experience are apt to continue their training for six months;
those who enjoy running for six months tend to be hooked for life.
Here’s how to set the right precedent in those crucial first
three weeks:
• Be conservative: run every other day and at a pace that
seems too slow. Avoid all huffing and puffing- even at the end of
a run.
• Walk early and often: Insert one-minute walks, every two
to four minutes, in your runs. A minute of recovery has an exponential
reward.
• Keep a log: It’s reinforcing to see the miles add
up.
• Imagine your future: Work toward realistic goals, like finishing
a 5-K in the first six weeks or a longer race within six months.
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