Running Drills that I like to incorporate into my week
Written: 09-12-2013

This will only be valuable if you love to run.  It is likely a better post to exist at one of the other places that my work ends up, but I’ve been wanting to get this written down for awhile now – it never happened (see my last post on production).  These are drills that I use when working on running form myself and when I help others:

Warm Ups:

  • leg swings: front to back, side to side
  • ankle mobility and calf stretch (against a wall)
  • stationary side lunge (approx. 6 to each side)
  • hip flexor stretch, stand in a deep lunge stance, lower back knee and twist to the front leg while reaching back
  • single leg deadlifts (approx. 6 on each side)
  • 6 to 8 goblet squats
  • 6 to 8 regular squats

Strength:

  • walking lunge
  • walking lunge with twist
  • side step to squat

Walking / Marching Drills:

  • heel walks
  • toe walks
  • heel to toe walks
  • soldier march
  • A march – 1 leg only focus
  • A march – both legs — cues I use for myself: chest high, tuck the heel don’t kick the butt

Skipping / Bounding

  • just a skip — be in first grade
  • power skip — one leg only focus
  • side hops — (depends, not always something I add)
  • A skips
  • B skips — rarely use when training as the coordination is difficult and doing it without proper form defeats the purpose
  • easy bounds — just a couple sets to ease into the exercise, very rarely used with others as for most folks it’s too much
  • bounds — power, hip extension, lift the heel (even more rarely used with others in training)

Form Focus

  • fall forward — get in good position with one foot tucked, standing tall, fall forward and stick the foot
  • fall forward to run outs — same as above but add a 10 stride run out instead of sticking the foot
  • fall forward into wall — fall into the wall and end with good form: lean, heel tucked, foot flat (ankle dorsi flexed), cue: punch wall with knee
  • stationary arm swings — yes I practice and teach people to swing their arms correctly, many, many runners don’t.

Putting it all together

  • pick ups: 4 to 10 of 20 to 50 yards, top speed achieved with natural decline of speed
  • strides: adding strides at end of workouts is great, but I’ll add them at end of drill workouts too
  • up hill pick ups: when possible do the pick ups on an incline – teaches good lean
  • downhill strides: I do this much less, but good to help runners learn good turn over and feeling faster, but use gradual decline or they will just be falling downhill not running