Want to become a better runner, but can’t squeeze in more training time? The answer is running drills
There’s a whole range of drills that can help improve a runner’s efficiency, form, and speed. 7, in particular, stand out due to their effectiveness. You can find them all below!
Top 7 Running Drills to Meaningfully Improve Your Running
It’s recommended that you perform drills in a field, sidewalk, road, or any other unobstructed space. Of course, if you are suffering from an injury, it is best to wait before undertaking one of them. After consulting a physician of course.
1. Straight-Leg Bounds
This drill is often considered to be one of the most difficult to conduct. But definitely not impossible if you are dedicated and practice. This top drill effectively activates glutes more than any other drill. On top of this, it can also improve coordination.
If you want to increase hip flexibility in order to improve your movement when you run on the track, this drill should be your go-to option. (Just like straight-leg bounds, carioca is also able to improve your coordination.)
3. Butt-Kicks (first variation)
Superb hip flexor strength is extremely important if you want to be a first class runner; butt-kicks can aid you to strengthen this area, as well as reinforce midfoot landing. This drill, in particular, has been noted to be easier to conduct than carioca.
For hamstring flexibility, B-skip is a must do! Besides promoting flexibility in this area, it also improves coordination. At the moment, the B-skip can often be seen being undertaken by numerous college students across the country, as it provides results in a short period of time when one is consistent.
Easier to conduct than the B-skip, the A-skip is able to improve coordination, as well reinforce midfoot landing and high cadence. You are basically killing three major birds with one stone when you opt to undergo this drill, making it a great one for a beginner.
6. High Knees
This option has the same benefits as the A-skip drill: improvement of coordination, high cadence, and reinforcement of midfoot landing. The only difference is the movement that you are going to conduct in order to obtain these benefits. It is up to you to choose the one that best suits your preferences.
7. Butt-kicks (second variation)
Out of all the running drills mentioned, this drill is considered to be the easiest one, hence being the first option that a beginner should opt for. This running for beginners drill is able to reinforce high cadence and improve quadriceps and hip flexor flexibility.
Best Running Drills Order
These running drills for speed can take you from being an ‘okay’ runner to being a ‘professional’ runner in a short period of time. It’s up to you to take them into account every day. Remember that the order for most workouts is dynamic warm-up, easy running, drills, strides, workout (e.g. repetitions), easy running, and then strength work.
Time Is Everything for Runners!
If you are a beginner, work yourself up little by little. Begin with butt-kicks (second variation) and then proceed to undertake high knees, a-skip, b-skip, butt-kicks (first variation), carioca, and then go for the most difficult one of them all—straight-leg bounds.
Of course, only undertake it when you feel that you are 100% prepared to do so. You should perform 2 or 3 sets of these drills every day. Also don’t opt for more than 3 to 4 drills in one go. This could cost you valuable time, and as you know, time is everything for runners!