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Running Technique Drills

Yes, there is technique involved in running. Get faster with these running drills—they’ll promote good, relaxed running form.

For: Runners.
Time: 30–45 minutes.
Description: Yes, there is technique involved in running. Get faster with these running drills—they’ll promote good, relaxed running form.
Equipment needed: Running attire.

We all tend to think that running is a matter of putting one foot in front of the other, not much in the way of technique. In reality, running is a technical skill, and there are some great drills you can do over the lunch hour that will improve your running form.

First, a few tips on form:
  1. Relax your neck and shoulders, you shouldn’t look as if you are trying to touch your ears with your shoulders.
  2. Relax your face, your jaw in particular, as you run, no teeth clenching.
  3. Arms should swing freely at your sides with your elbows bent about 90 degrees.
  4. Arm motion in running provides lift. Remember this point especially when going uphill.
  5. The arms and legs are synchronized, so to change turnover, increase your arm turnover and your legs will follow along.


To Do the Workout:
  1. Warm-up by walking/jogging for 10 minutes, gradually increasing your speed.
  2. Do the drills on a fairly level surface, about 100m in length, a grass surface is ideal, but asphalt works if nothing softer is available.
  3. Do each drill four times, increasing your speed with each pass, and resting 10 to 15 seconds between each pass.
  4. Warm-down with 10 minutes of easy jogging/walking.


The Drills:
  1. High knees: Exaggerate your knee lift as you run, while keeping your posture upright. This will help develop a good range of motion of your legs and increase the strength of your muscles that swing your leg through as you run.
  2. Arm motion: Exaggerate your arm swing, driving your arms forward as you run. Increase the rate of arm swing with each pass and notice the change in leg turnover.
  3. Center lift: Focus on moving your center of gravity (which is just below your belly button) up and forward while you run. Start by running in a “sitting” posture, with your weight back, then as you run, think of being tall and slightly forward, as if with each step you are catching yourself from falling forward. Notice the ease of movement when you’re in this position.
  4. Fast steps: Take as many steps as possible over the 100m distance, using short, choppy steps. Pretend that the surface you are running on is very hot. This drill helps develop the neuromuscular coordination required to run efficiently.
  5. All together: Put all the drills together, and run with a focused knee lift (not too high), good arm drive, upright posture and fast turnover (with a normal stride length). You should feel smooth, relaxed and fast. Increase your speed within each pass and with each pass.