Re: Run Turnover Rate

Chris Maginn wrote:
> I'm looking for info on run turnover rate.  My turnover rate has
> traditionally been rather low (may 160).  Upon the advice of my Tri
> coach I've spent more time on the treadmill working on increasing this
> up to 175-180.  Anyone have an expert opinion on this subject or can
> point me to a site that has an indepth discussion?  Looking at long
> term effect on performance, injury, etc.

Not sure what you mean by in-depth discussion, but you might google
rec.running for "180" or cadence and you'll find several (many?) threads
including one on "Gordon Pirie..." over the weekend. The discussions are
usually associated with form and running "softly" and/or initial landing 
more toward mid-to fore-foot. Sometimes there's additional references.

Short version of these discussions (by runners, not necessarily experts) 
is that many (but not all) experienced runners tend to run with cadence 
of *around* 180 or so. Fast people (esp. world class) tend to have more 
rapid turnover - over 200 in sprints. One benefit of 180 vs say, 160 is 
that it tends to result in a shorter stride initially, landing more 
toward fore / mid-foot and makes running "softer" on the foot / legs - 
potentially reducing injuries, *IF* introduced gradually. Potentially 
resulting in injury if done too rapidly. Not sure if it's different on 
the tri scene.

Google web search on "run cadence 180" turns up some pages also.

http://www.pponline.co.uk/encyc/0142.htm
under "other improvements"

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope