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Running drills for efficiency
PETE GLADDEN
Pete’s World
Published: June 5, 2017
Are you a runner who’s stuck in a rut? If so, then how about spicing up your warm-up––or lack thereof––with some fun and challenging drills. Indeed, efficiency drills not only inject some variety into what may be a humdrum running routine, but they’re also a great way to improve your form and economy.
Now I’m not suggesting you run out and incorporate all seven of these drills in one fell swoop. Quite the contrary, I’ve listed them from lower intensity to higher intensity, so if this drill thing is totally new territory for you then my advice is to add the drills one at a time. When competent with drill one, add drill two to your warm-up. Continue with this competency plan through drills three and four.
Once proficient with the first four nuts and bolts drills, you’re ready for numbers five through seven, the speed simulation drills. These drills rely on the good form you gained from the first four. That’s why I’d tackle them last. Only after you’ve progressed through all seven drills with a solid level of competency should you mix and match them into your warm-up routine on an as-needed basis.
Okay, so before you launch into any of the drills make sure to do two to five minutes of easy jogging followed by another two to five minutes of light running. Really warm those leg muscles up prior to drill work.
For drills one through four, use a shorter than normal stride length where you’re bouncing gently on your toes, and do two to three reps of 30-50 meters each. For drills five through seven start each at a slow running speed with normal stride length and cadence.
1) High Knee Drill
Raise each upstroke knee as high as possible on every stride. Don’t worry too much about your forward progress as you won’t be covering a lot of distance as you perform this drill. Concentrate on smooth form.
2) High Heel Drill
For each upstroke, raise your heel as high as possible without it traveling behind your body. You want to bring that upstroke heel up and back such that your whole foot is perpendicular to the ground, toe pointed down and heel directly above it. Think high and flat foot, as if you’re pushing that foot flat against a wall with your heel nearly - but not - reaching your butt.
3) Quick Feet Drill
Do the high knees but concentrate on decreasing the contact period between your foot and the ground. The instant your foot hits the ground, quickly spring back into the high knee position. Think “hot surface” with quick, choppy foot contacts.
4) Butt Kicker Drill
This is similar to the High Heel Drill, but here you’ll attempt to raise your heels high enough to touch your butt. The majority of movement should be with the lower leg. Raise each heel as high as comfortably possible. If you have good ROM (range of movement) in your knee, you may be able to touch your butt, but do not force a butt touch if you feel tightness in the knee.
5) Quick Stride Drill
Start off with a slow run, then gradually increase your stride cadence such that you’re taking as many strides as possible in 25 meters. Concentrate on foot speed and quickness. Repeat for two to three reps.
6) Strider Drill
Warm up thoroughly with that four to ten minutes of jogging and running. Begin drill with a slow jog, gradually increasing your speed to about 90 percent sprint effort within the first third of the total distance (100 meters total). Maintain that 90 percent effort through the second third of the distance. Gradually slow down to a jog over the last third of the distance. Jog easy for 100 meters and repeat for two to three reps.
7) Acceleration Striders
Warm up the same as drill six. This drill involves steadily and gradually increasing your speed to 100 percent sprint effort over the course of 100 meters. Jog easy for 100 meters and repeat for two to three reps.
Remember, for drills five through seven you absolutely must concentrate on maintaining great form. Think about it…you’re trying to teach your body not to fall apart with increases in speed and intensity. THAT’S what makes good runners fast.