In this article, we are going to understand that running drills are a very important part of the overall training programme. They should be integrated in your warm-up at least once a week. Most importantly, performing drills every week will improve your running form.
Running Form:
A good running form is an important component , it will allow all the power generated by the muscles to be transfered to the ground. If your running form is not optimal, then you will increase the risk of injury.
Good running form is natural. Simply observe a child of three or four running in bare feet to witness this. You should improve your running form when you increase your mileage.
Below is a video of Haile Gebreselassie, in which you can observe optimal running form:
Running Drills:
Integrating running drills once a week will allow every runner to increase their muscle awarness and movement patterns. It normally takes around ten minutes to perform all the drills. Performing the drills becomes more of a habit when they are integrated in the warm-up. Ideally, the running drills are performed after a slow warm-up and before a speed session.
The drills end with three to five strides (eighty to one hundred meters at a fast pace, starting easy then accelerating to a sprint).
List of running drills:
Below is a typical warm up which can be done over a fifty to an eighty meter distance on flat ground. Returning to the start with an easy jog between each drill:
| RUN SLOW | 10′ TO 15′ |
| ARM SWING Forwards & Backwards | 50 / 80m |
| HAND JIVE | 50 / 80m |
| SIDE HOPS Both sides | 50 / 80m |
| A-SKIP skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. | 50 / 80m |
| HIGH KNEE with clap under hamstring | 50 / 80m |
| B-SKIP nearly identical to the A skip, but first extend the leg forward. This extension of the leg dynamically stretches the hamstring and then allows you to really emphasize the backward pawing motion as your foot lands on the ground and pulls through. | 50 / 80m |
| CARIOCA with hip rotation | 40m ONE SIDE 40m OTHER SIDE |
| CARIOCA with high knee | 40m ONE SIDE 40m OTHER SIDE |
| HAMSTRING SWEEP | 50 / 80m |
| STRAIGHT LEG KICKS | 50 / 80m |
| SQUATS for more advanced, one leg Squats | x10 (x10 PER SIDE) |
| WALKING LUNGES WITH TWIST | x10 PER SIDE |
| LUNGES | FRONT / RIGHT REAR / LEFT |
| SIDE LEG KICKS (along wall) | x10 PER LEG |
| STRAIGHT LEG KICKS (with team mate) | x10 PER SIDE |
| STRIDES (80m to 120m) | x5 |
Drills Video:
It is important to keep good rhythm during these exercises and perform them properly. In order to keep warm, it is important to jog (not walk) back between each drill.
In conclusion, these running drills not only serve as part of the warm up but they also improve joint mobility, strength, speed, co-ordination and running form. Add these drills to your warm-up at least once a week and make it a habit.