Turn over is another term for stride repeatedly. Stride repeatedly is the efficient use of quick arms transferring into quick leg motion as the arms and the legs are tight together directly in good distance running. Watch the arm swing of the following athletes.
This athlete of average height and build for a distance runner shows super use of turnover, coming primarily from efficient use of the arms particularly in the down swing.
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His good posture makes his running smooth and turnover quick as all the drive of his arms speed goes directly into a stride.
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Bad arm swing, this runner has high and tight shoulders that restricts the relax use of his arms. As he tires in a race, he will find an increasingly difficult to maintain speed and efficiency particularly as he has wasted a lot of energy in muscular tension.
The arm swing too high and tight inhibiting range of motion and therefore stride. The right arm are normally of twisting the hand at the end of the arm stroke waste efficiency as the runner has to circle his hand before he can drive the arm down for speed.
To prevent hand problems, touch the thumb and index finger lightly at the tips.
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This arms show a different problem. To relaxed and crossing the mid line of the body. Any arm swing that crosses the center of the body causes the hips to counteract the motion reducing efficiency, since the hip can not drive forward. It must counter the upper body side to side motion. The runner also lets his arms hang not driving him down. Notices slower stride frequency that results.
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Here is an extreme example what happens to a runners’ stride when the arms cross excessively.
Knee drive suffers and stride length reduces as a runners’ hips have to counteract the arm swing and lack of forward arm drive.
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This athlete demonstrates a perfect distance running arm swing. The shoulders are relaxed and low.
Arms drive down with force, loose with efficient. The arms do not cross. The hands are loose, but snap down leading the down swing.
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Let us review the keys to efficient upper body mechanics. The head stays level and focus is 30 to 60 meters out. The posture stays erect and vertical. Shoulders stay low. Arms swing down and do not hang. Arms swing form pocket to armpit. Hands stay loose with thumb and index finger touching.
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