Running Drills: 5 Drills for Speed and Form

Running drills are exercises to improve your running technique. Speedrunners and long-distance runners usually perform running drills as a running warm-up. Running drills can help you develop proper running form, improve speed, decrease injury, work different muscle groups, and build a better running economy.

Running drills can have various benefits to your running practice. Consider trying the following running drills to boost your speed and improve your form:

1. 1. A-skip: This movement uses the glutes and hamstrings and will help you propel off the ground better as you run. To perform the A-skip, skip forward with high knees, alternating each leg. With bent elbows, lift the arm opposite your leg in time with the skips.
2. 2. B-skip: B-skips can help you improve coordination and increase flexibility in your hamstring muscles. To perform B-skips, skip forward with high knees and extend your lower leg out as your knee lifts to stretch your hamstrings. Alternate your legs. Bend your elbows and lift the arm opposite your extended leg in time with the skips.
3. 3. Butt kicks: Butt kicks engage your glutes and hamstrings and can help improve hip flexor and quadricep flexibility. This drill also raises your heart rate and can help you increase speed. To do butt kicks, run in place and keep your thighs directly beneath you. Pump your arms and kick your heels up so your toes are almost touching your butt.
4. 4. High knees: This drill can help you land on your midfoot, increase your hamstring flexibility, and promote a more efficient running form. To perform high knees, run with your knees lifted. Ensure that as one foot hits the ground, the other foot lifts. Pump your arms as you lift your knees.
5. 5. Carioca: The carioca drill, also known as grapevines, can help you stabilize your upper body while running. Outstretch your arms and skip laterally with your right leg over your left. Alternate the cross-over as you move sideways.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.