Have you considered doing running drills to help improve your running form? One of my goals for 2021 is to start doing running drills regularly. Now that we are at the end of January it’s probably a good time to start! I wanted to make sure I was doing the most effective drills and doing them correctly, so I made sure to do some research about this. I thought it would be helpful to share what I found.
What are Running Drills?
Let’s start with the basics. Running is a skill, and just like any other skill we need to fine tune our running. Running more will make you a better runner, but there are other things we can do to improve our form and efficiency.
Running drills are exercises that help your body learn to use certain muscles and movement patterns that translate to better running. They are done 1-2x a week and should only take about 5-10 minutes total. Each exercise is done for about 50 meters and repeated 2-3 times with rest in between.
Why Running Drills are Important
There are a few reasons why running drills are important for runners and can help you become a stronger, faster runner!
- improve form
- strengthen key muscles and joints used for running
- run faster with improved efficiency
- better coordination and balance
But are they really helpful?
As I was researching running drills, I only came across one study about them, which actually did not show that running drills had a positive effect on running performance. (Outcomes were the same in both control group and experimental group as they implemented an interval training program.) This was a pretty small study with 30 participants, so more research is needed on this topic.
So why are running drills recommended so often? It seems that some runners do benefit from them. I would speculate that by incorporating drills you can improve mobility, which could subsequently lead to better form with less imbalances, which helps to prevent injuries thus allowing you to train better.
That being said, you will need to decide for yourself if drills are worth your time! Maybe try them out for a few weeks and see if you feel any different on your runs.
The Most Effective Running Drills
I am going to share 5 running drills that will help you get the most bang for your buck. There are many more drills that could be incorporated into your training, but these are a good place to start.
A Skips
This is basically skipping with high knees, quickly moving from one foot to the next. Keep your upper body straight and relaxed.
B Skips
This is similar to A skips, but you straighten out your front leg before putting it back on the ground.
High Knees
As you pull one knee up towards your chest, do a quick hop on your other foot before stepping down with your front leg and repeating on the other side. This is a little slower than A skips because you have a little hop on each foot before switching sides.
Butt Kicks
Using a running motion, kick your back leg up towards your butt with each stride.
Straight Leg Bounds
Keep your legs straight while hopping from one side to the other as you move forward. Lean back slightly (more than I am doing in this picture) and swing you arms in a running motion.
In case my explanations make no sense to you, here is a great video demonstration from Strength Running.
How to incorporate drills into your running routine
These running drills can serve as a great warm-up before a harder workout. You could also do them at the start or end of an easy run if that works better for you. If you are using them before a workout, start with a basic warm-up and some easy running, then do your drills before beginning your workout.
Drills can be done 1-2 times a week. Start with about 3 drills and complete each one 2-3 times. Find a straight stretch of road or track that covers about 50 meters. If you have the space, you could do these indoors as well.
Remember that these drills also make a great warm-up before a race! I’m sure you have seen runners at the start of a race skipping or hopping around. They have the right idea! Once you are comfortable with doing these drills correctly make sure to show off your skills at your next race.
You may also like:
8 Ways for Runners to Improve Mobility
Running and Alcohol: How Does it Affect Performance?
Want to Run Faster? How to Adjust Your Training
Adventures in Physical Therapy Week 2: Hip Exercises and Simple Running Drills
Do you include running drills in your training?
These are great tips Lisa! I’m a great candidate for them because a lot of improvement is needed on my running form! Will definitely have to incorporate some of these.
I hope it goes well for you if you give them a try!
I’m a great fan of running drills! Thanks for highlighting these.
Another thing that I do is to do side skips, both “shuffling” and “weaving”.
Isn’t it funny how sometimes the most “normal” fitness activity has no study to support it? I always say as long as the elites are doing it, it’s good enough for me, too!
Oh side skips are a great idea! I’m sure those work your muscles in a different way!
Drills have always been something I’ve THOUGHT about doing for a long time, but due to the lack of hard evidence you mention AND my desire just to get out and run, I have never had the discipline to spend time doing them in any structured or consistent way.
I might just revisit that now.
I’ve thought about them for a long time too. I figure I’ll try them for awhile and then decide if they are worth putting the time into.
Thanks for the informative post, Lisa! I do drills . . . sometimes. Not as often as I should. I do think they’re beneficial!
Sometimes is better than never! Even though I’ve had PTs recommend them they are just not something I ever kept up with.
I went through a phase a few years back of doing them but then got bored. Ha! Now I do mostly warmups but a lot are similar to these. Thanks for the reminders!
I’ve had PTs recommend them in the past but they’re just not something I ever kept up with. I’ve been adding them in before my speed workouts and they are definitely a good warm up!
I do some of these as part of my warm-up (well, most of the time). I always do some jumping (very low-key jump squats) and “toy soldier” walks. Also, sideways scissor steps (not sure if that’s the correct term?) are a great move to loosen up my legs and hips.
I think I know what you mean by the side steps! Those are great too.
Nope. I should. I never seem to have time. But I know they are useful so thanks for sharing.
We always have to figure out what is worth our time. I figure I will give them a try for awhile and then see if I want to continue with them.
I do some of these drills, and I think they help. I had never heard of straight leg bounds though, but I’m going to watch the video and incorporate them- they look god!
One more thing! In the video he does carioca, which I also like. If I do it before my run, I feel like I can get better rotation of my hips while I’m running.
Yes that one looks interesting! I think that would make for a great warm up.
These are brilliant ideas! Thanks for the tips – I could definitely see these being super beneficial!
I think there are many ways to improve form and run faster, and this is just one thing that may help some people!
You explained drills so well! I don’t often prescribe them unless an athlete really needs to work on form. Sometimes in winter I do give runners drills (to be done indoors) if they can’t safely do strides outside. I personally do use high knees and A skips in warm ups sometimes to help with turnover.
That’s a great idea to use them when strides are not an option! I’ve been doing high knees and B skips the last 2 weeks before my workouts. I do think it seems like they help me get ready to run faster.
I haven’t tried running drills in a really long time…I need to think about adding these back in! I used to be decent at butt kicks but I know that my foot doesn’t reach anymore LOL so I should probably get back to it! Thanks for these tips!
There are actually 2 ways to do butt kicks in the video! There is the one you typically think of where you pull your foot back to your butt. Theres also another version where you’re pulling in your feet, but more underneath you than behind you. That might be a good option to try if you can’t get your foot back right now!
So I guess I’m one of those “do as I say” people because I have my clients do the drills but I rarely do them myself. Great post.
Ha! There are plenty of things I’ve recommended to clients that I don’t do myself. Let’s see how long I can actually keep up with these.
This is a great post. I’ve been trying to pay more attention to my running form as I tend to tense up (esp. arms/hands) and I am paying more attention to regular form check-ins during my runs. Thanks for the tips!
That’s great! I hope that adding in some drills can help you even more!