And no, it’s not too late: “We can generally expect faster results with the legs than with the upper body,” says one expert.

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Try 30 seconds of these skips with a leg extension in your prerun warmup. Jumping drills or plyometrics, like box jumps or single- or double-leg hops, are also great things to help with turnover.

Use the leg extension machine. Ensure that the backs of your legs lie flat against the seat and that your back is supported by the seat. The weight bar should rest on the lower shins. Lift the weight ...

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Repeat the leg extension for the desired number of repetitions, typically 8-12 for muscle hypertrophy and 12-15 for muscular endurance. I added the leg extension machine to my leg day routine ...