Running is generally quite straightforward. It is all about putting on the running shoes and hitting the road. But did you know that there are isolation exercises that will help improve your running style? Read more in the article here, where I will give you 5 good exercises that you can use straight away.
What are drills?
There are different types of training that can help you become a better runner. One of these types of training methods is called drills. Drills comprise technical coordination exercises with the purpose of improving your running technique, so you can run more efficiently.
Why are drills relevant for me?
You might be thinking that running is no rocket science, but if you feel like your results are at a standstill or the whole experience of running is getting tiresome, then you should integrate some drills in your daily workout. It will not take long and does not require an extraordinary physique. All it takes is a bit of discipline and perseverance. Over time, you will experience an ability to lift your knees higher, a more dynamic stride, and a shorter ground contact time.
Warm-up with tempo training
These exercises will require different movements and activate other muscle groups than the ones you usually activate when running. Therefore, it is a good idea to warm up before doing your drills. It does not necessarily have to be an extensive warm-up. For instance, 2-3 tempo runs where you start running in a slow-paced run and gradually increase the tempo over 50-60 metres.
RUNNING DRILLS – 5 easy exercises
You should do the following exercises 1-2 times a week. Perform every exercise for 20-30 metres before changing to the next exercise.
1. Small, quick steps
Straighten your back.
Run with small, quick steps and focus on landing at the forefoot. The purpose is to have a short but powerful contact between the forefoot and the surface before you take the next step. Try and see if you can tap the forefoot towards the ground with more power and more intent than you normally would.
2. High knees
Straighten your back.
Run with high knees and high frequency. It is important to bring your arms with you – like you normally would when running.
3. One-sided knee lifts
Straighten your back.
This exercise looks like the high knees exercise but instead of lifting the knees in turn, you will only lift one knee while the other leg follows in a normal running stride. Focus on lifting the ‘active leg’ high up under your body and then forward. The landing should be done with the forefoot and the ground contact should be short and powerful.
Repeat the exercise with a focus on the other leg.
4. Heel kicks
Run with heel kicks. Focus on kicking the foot up behind you but do not forget to bring your leg forward for your next step. Repeat the exercise in a moderate frequency.
5. Jumps
Straighten your back but lean forward a little to get the most dynamic jump. Start running and make a jump forward by launching off from the ground with one leg and land with the other leg. After this, you will be jumping with the leg you are landing on, so you are in constant movement. Try to jump as soon as you hit the ground. Focus on getting light and springy jumps.
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