Running Drills

Whether you're running for fun or to race, try out a few drills to pick up your pace and improve your running form.

When to do these exercises

When you first do running drills you might feel a bit silly, even self conscious. You'll get the hang of them after a few times. The benefits are worth a few odd stares from the guy walking his dog.

Start with a good warm up of easy running. You might want to do these drills before your speed work. Or you can cut your easy run short and include some drills at the end. If you're very tired save them for another day. You want to feel rested enough to have some bounce in your step.

Include some of these exercises once a week especially if you're planning to enter some races. Always finish with an easy jog or walk to cool down. Then follow up by stretching your lower legs and back.

Where to do these drills

Choose a flat and soft surface e.g. a grass field or a running track. Keep away from hard asphalt or concrete.

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The butt kicks and high knee lifts are usually done over 25 to 50 meters, two to three times. The skipping drills and running backwards are done over 50 to 100 meters, two to three times.

If you're new to this training work on getting the actions right and then gradually build up the number of repetitions.

Butt Kicks
These are just as they sound. Jog forward with small strides while swinging your lower leg behind so your back heel hits your buttock. With each step kick your heels to your buttocks. Your arms are in a relaxed running action and your knees stay low. After you're comfortable with the action increase the speed of this drill.

Another variation is to do 10 butt kicks then jog 10 strides and repeat several times.

High Knee Lifts
This one is a quick marching movement. Raise one knee at a time up to your chest while lifting the opposite arm. Try not to lean too far forward or back. You're landing on the balls of your feet and moving your knees up and down rapidly.

You can do these high knee lifts on the spot and as you get the hang of it move forwards running at a slow pace.

Another variation is to do 10 high knee lifts then jog 10 strides and repeat several times.

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Skipping with High Knees
Did you have fun skipping as a young girl? This drill is a playful way to work out. Skip lightly, stepping from one foot to the other with high knees. Focus on lifting your arms and knees high in an exaggerated action while skipping.

Skipping with Long Strides
Skip lightly, stepping from one foot to the other with a long stride. Focus on lengthening the action of your arms and legs in an exaggerated way while skipping.

Running Backwards
As we spend all our time running forward certain muscles can end up being overdeveloped. This drill can help restore some balance to your body with a counter movement. Running backwards does a great job of strengthening your hamstrings and helps with stiffness in your lower back and knees.

Do this running drill on a flat surface. Make sure you have a clear place to run, free from obstacles to avoid trips or running into anything.

Run in place and then start moving slowly backwards. Run with your back straight, head up, shoulders back and looking straight ahead. Run with a slight bend in your knees. Run on your toes and try not to land on your heels.

It can take awhile to get your confidence with this drill so focus on form and don't worry about speed.

Fast Feet
Standing on the spot take as many steps as possible in 10 to 20 seconds. Move your feet up and down quickly and lightly, keeping them low to the ground and lean slightly forward.

Move your arms in time with your feet. Say to yourself "fast feet, fast feet". You'll be breathing hard at the end of the 20 seconds.

Walk around and catch your breath for a few minutes and then repeat two to three times.

Fast Arms
This running drill is a great way to practice your fast arm action. You can do these outside or in front of a mirror to check your form.

Standing with feet hip width apart drive your arms forward and back in a sprinting action. Make sure your arms don't cross your body. Work on speed while relaxing your arms, shoulders, hands and face. You'll be moving your arms much quicker than you do when running. Count out 25, have a break then do another 25. Repeat this two to three times.

Another option is to hold light dumbbells in each hand. This builds up your arm strength as well as speed.

Counting your Strides
Try this drill to get quicker leg turn over. You'll be using your sports watch to time yourself. The theory behind this drill is that you should be able to run 17 strides in 10 seconds.

After a good warm up, run as quickly as you can for 17 strides. Each time your foot hits the ground that is one stride. Start your watch, count out 17 strides and stop your watch. Aim to run the 17 strides as quickly as possible.

Think about exploding from the start, lifting your legs up and down as fast as you can. Repeat this drill 8 to 10 times, working up to a set of 15. It can be a fun game to play with yourself trying to get all your repeats under a certain time.

Try out these running drills with a few friends after an easy run. Then you can watch each others form and sharpen your performance together.

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