Running and Cycling Indoors - Leg Turnover

Leg Turnover - How to better your running leg turnover indoors.

Pedaling a bike requires consistent motion and a steady, smooth cadence. Sound familiar? That’s because the exact same thing is true for running. The world’s best marathoners have a leg turnover rate of about 180 steps per minute. ChiRunning, a form of run coaching with a focus on efficiency and injury prevention, suggests a cadence of 174-180 footfalls per minute.
Your cadence on the bike can transfer to running. Start by trying to achieve a 90 rpm (or revolutions of both pedals per minute) on the bike in an easier gear. Once you can hit this rate, move to your harder gears while maintaining the 90 rpm cadence. The high cadence, 90 rpm or higher most of the time, is a great way to increase leg turnover for running. For many runners, increasing turnover is the single best way to improve race times. 


To run faster, you need to increase your leg turnover. While some runners try to boost speed by increasing the length of their stride, you are limited in the amount of success you can gain by doing this. Forcing yourself into an unnaturally long stride will make running awkward and uncomfortable. More frequent leg turnover, or the number of times your feet hit the ground during each minute you run, is the key to improving speed.  As mentioned above a higher cadence will aid in better leg turnover.

Conventional spin bikes offer a good workout but over use may cause pain in your hips and lower back, especially if you lose the correct form.  RealRyder cycles do alleviate this stress because of the side to side motion.  The bike is flexible and moves with your body.

So when you lose your outdoor running time this winter.  Get fitted into the proper indoor cycling bike, attend class three times per week focus on the higher cadence interval rides and when spring peeks through you will be ready to beat your previous years accomplishments.  It may be a good idea to begin taking one class now consequently you can maximize your winter training by being ready and acclimated to a bike.