Running drills can be a great way to improve your running technique, and maybe even shave some precious seconds off your PB! So here are some of our favourites.
Early leg recovery (A drills)
The aim of A drills is to improve the movement of the swing leg, to recover in a more optimal path, and therefore improve front side mechanics.
These exercises can also help to strengthen the hip flexors, an often neglected area in runners.
Ideal for:
Improving overstride
Improving lagging recovery
Runners needing to strengthen their hip flexors
A drills:
Late leg recovery (B-drills)
B drills also work on the recovery of the swing leg but focus more on the latter stage just before the foot strikes the ground. This allows for better foot placement, reducing overstride and a resultant increase in braking forces. They also increase the activity of the hamstring and gluteal muscles. These drills are especially useful to improve technique at higher speeds, as the runner “claws back” the foot before hitting the ground.
Ideal for:
Runners needing increased strength in the hamstring & hip extensor (gluteal muscles) i.e. those with hamstring tendinopathy, recurrent hamstring strains
Improving overstride
Improving foot position especially for those heavy heel strikers
B drills
Other drills
A-Drills
Leg cycles
This is a good entry exercise to get used to the pathway that the leg should travel.
How to perform:
Stand side-on against a wall for balance
Adopt a good upright posture
Bring your outside knee towards your chest so that your thigh reaches parallel to the ground.
Ensure your toes are pointed up towards your shin
Lower the foot to the ground to touch down near your opposite foot, then continue to swing behind you
Finish by pulling your leg forwards again
Perform with gradually increasing speed ensuring good form throughout
Keep your shoulders relaxed during this drill
Reps: 15 on each side, 2 sets
A-march
How to perform:
Adopt a good upright posture
Bring the knee of your swing leg towards your chest so that your thigh reaches parallel to the ground.
Point the toes of your swing leg up towards your shin
Whilst one leg drives up, ensure you extend your opposite leg and point your toes
Lower the foot to the ground to touch down in front of your opposite foot and repeat on the other side
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
A-skip
How to perform:
The easiest way to perform this drill is to start by skipping in a line, then exaggerate the movement of your swing leg by driving your knee up to your chest to bring the thigh parallel to the ground.
Point the toes of your swing leg up towards your shin
Drive the swing leg down into the ground to land underneath your centre of mass
Ensure quick contact on the ground so that you are bouncing forwards
Adopt good upright posture, with a slight forward lean throughout this drill
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
High knee switch
How to perform:
Start in the top position of an A-march/A-skip with the knee towards the chest, thigh parallel to the ground.
Quickly switch to the opposite leg ensuring that you finish with a nice upright posture
This can be progressed by doing 2 or 3 switches before pausing.
Adopt good upright posture throughout this drill
Keep your shoulders relaxed during this drill
Reps: 15 reps, 2 sets
Deadleg run
How to perform:
This drill involves performing the A-skip on one side only, whilst the stance “dead” leg remains relatively straight.
Ensure the swing leg thigh achieves parallel, and your toes point up towards the shin
You can further challenge this drill by switching legs every few strides
Adopt good upright posture throughout this drill
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
High knees
How to perform:
This drill involves quickly switching legs as you move forward
Ensure that the swing leg achieves parallel, and your toes point up towards the shin
Adopt good upright posture throughout this drill
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
B-Drills
Straight leg marching
To perform this drill walk forwards with your legs straight in front of you
Bring your leg up to 45 degrees, keeping your toes pointing up to your shins, before pulling your leg back underneath you
Adopt good upright posture throughout this drill
To make this more challenging, kick your legs up higher
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
B-march
Adopt a good upright posture
Bring the knee of your swing leg towards your chest so that your thigh reaches parallel to the ground. Point the toes of your swing leg up towards your shin
As your thigh gets to parallel, extend your knee by kicking out, then quickly pull the leg back down to the ground
Whilst one leg drives up, ensure you extend your opposite leg and point your toes
Lower the foot to the ground to touch down in front of your opposite foot and repeat on the other side
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
Straight leg skip
To perform this drill skip forwards but have your legs straight in front of you
Your leg should get up to 45 degrees, keeping your toes pointing up to your shins, before pulling your leg back underneath you
Adopt good upright posture throughout this drill
To make this more challenging, kick your legs up higher or perform 2 kicks on each side before switching
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
B-skip
How to perform:
The easiest way to perform this drill is to start by skipping in a line, then exaggerate the movement of your swing leg by driving your knee up to your chest to bring the thigh parallel to the ground. Point the toes of your swing leg up towards your shin
As your thigh gets to parallel, extend your knee by kicking out, then quickly pull the leg back down to the ground
Drive the swing leg down into the ground to land underneath your centre of mass
Ensure quick contact on the ground so that you are bouncing forwards
Adopt good upright posture, with a slight forward lean throughout this drill
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets
Straight leg running
This drill is running with your legs straight in front of you
Bring your leg up to 45 degrees, keeping your toes pointing up to your shins, before pulling your leg back underneath you
Adopt good upright posture throughout this drill
To make this more challenging, kick your legs up higher
Keep your shoulders relaxed during this drill
Reps: 10-20m, 2 sets