Best Running Drills to Boost Your Speed and Perfect Your Form
In addition to having a running gait analysis, these drills focus on key aspects of your running mechanics, like knee drive, foot placement, and cadence, all of which are critical for becoming a more efficient and faster runner. Consistency and proper technique are crucial—quality always beats quantity when it comes to drills.
1. A-Skip Drill
The A-skip drill builds explosive knee drive and proper foot dorsiflexion, both essential for powerful strides. This movement teaches you to lift your knees and position your feet correctly, creating a more efficient running form.
- Purpose:
- Develop knee drive and correct improper posture.
- How to Do It:
-
- Skip forward with an exaggerated knee lift.
- Land lightly with your foot directly under your hips.
- Engage your core to maintain an upright posture and avoid leaning forward.
- Reps/Duration:
- Perform for 30 meters, rest, and repeat 3-4 times.
2. B-Skip Drill
Building on the A-skip, the B-skip introduces a leg extension before foot contact, helping you improve turnover speed and coordination between knee drive and foot placement.
- Purpose:
- Enhance leg extension and improve foot placement for quicker turnover.
- How to Do It:
-
- Skip forward, extending one leg before pulling it back under your body to make contact with the ground.
- Focus on rhythm and landing softly with each skip.
- Reps/Duration:
- Perform for 30 meters, rest, and repeat 3-4 times.
3. Butt Kicks
Butt kicks improve your leg turnover and strengthen your hamstrings—both critical for propelling yourself forward efficiently. Kicking your heels up toward your glutes reinforces a fast cadence.
- Purpose:
- Strengthen hamstrings and increase cadence.
- How to Do It:
-
- Run forward while bringing your heels toward your glutes rapidly.
- Keep your knees low and concentrate on quick, precise movements.
- Maintain a smooth rhythm, staying light on your feet.
- Reps/Duration:
- Perform for 20-30 meters, rest, and repeat 4-5 times.
4. High Knees
High knees are an excellent way to build stronger hip flexors, which are essential for increasing leg drive and power. This drill helps you become more efficient and explosive with every step.
- Purpose:
- Strengthen hip flexors and increase knee drive.
- How to Do It:
-
- Run forward, driving your knees up to waist level.
- Keep your core engaged and upper body upright.
- Focus on fast leg turnover with controlled, consistent movement.
- Reps/Duration:
- Perform for 30 meters, rest, and repeat 3-4 times.
5. Carioca Drill (Lateral Shuffle)
The carioca drill is a lateral movement exercise that enhances hip mobility and coordination—important for maintaining good running form and stability. This drill challenges your lateral agility, promoting better balance and footwork.
- Purpose:
- Improve agility, hip mobility, and coordination.
- How to Do It:
-
- Move laterally, crossing one leg in front of the other in a weaving motion.
- Keep your hips facing forward while moving your legs side to side.
- Stay light on your feet and focus on maintaining control throughout the motion.
- Reps/Duration:
- Perform for 20-30 meters, rest, and repeat 3-4 times.
6. Bounding
Bounding exaggerates your running stride, emphasizing the push-off phase of your running gait. This drill and analysis trains your legs to generate more power with each step, ultimately leading to faster, more efficient running.
- Purpose:
- Build strength and power in your legs for longer, stronger strides.
- How to Do It:
-
- Run forward using long, exaggerated strides, focusing on pushing off the ground powerfully.
- Engage your glutes and hamstrings to propel yourself forward.
- Land softly with control after each bound.
- Reps/Duration:
- Perform for 30 meters, rest, and repeat 3-4 times.
7. Strides
Strides are short, controlled bursts of fast running that help you practice running at high speeds without fatiguing. They’re excellent for improving both speed and form, especially at faster paces.
- Purpose:
- Improve acceleration and running efficiency.
- How to Do It:
-
- Run at 80-90% of your maximum speed for 50-100 meters.
- Focus on good form: engage your core, drive your arms, and maintain an upright posture.
- Stay relaxed, controlling your acceleration as you increase speed.
- Reps/Duration:
- Perform 4-6 strides with full recovery between each.
Use These Drills to Improve Speed and Form Today
Incorporating these running drills into your training routine can help you boost your speed, refine your form, and reduce your risk of injury. By focusing on proper technique and consistency, you’ll see noticeable improvements in your performance.
For the best results, it’s always helpful to get personalized feedback. A certified running coach, like those at RunDNA, can analyze your form, identify areas for improvement, and tailor a plan specifically for your needs.
Let’s keep you running stronger, faster, and more efficiently!
