Want to become a faster and more efficient runner without the need to train harder or put in more effort? Consider enhancing your running form. Although correct running form may not be the same for everyone, there are several fundamental principles that most experienced runners and athletes recognize, including the importance of landing your feet beneath your body’s centre of gravity instead of far in front, having a fast and precise cadence ranging from 170-185, and maintaining an upright posture without any waist bending.
Improving your running posture can boost your speed and reduce the likelihood of injuries. Give these 10 drills and exercises a go to enhance your running technique.
Balance test
What is the reason for it? Having a strong core is crucial to maintaining good posture. A posture that is upright and slightly tilted forward allows for effective forward momentum while minimizing bodily strain.
For 60 seconds, maintain your balance on the balls of your feet, which should be slightly less than shoulder-width apart. Utilize your abdominal muscles to control your posture.
High knees
What is the reason for increasing your knees’ range of motion during the swing phase? Having a greater degree of knee bending enables you to move quicker with minimal exertion.
Perform the DRILL by assuming the push-off position, with the left foot forward and the right foot behind. Raise your right heel as if you are about to push off with your toes and then do a high knee lift. Carry out this action for 10-15 seconds on both sides when running.
The midline
Be cautious of the crossover gait since it can cause excessive strain on your muscles and tendons by putting more weight on the outside of your foot. To avoid this, ensure that both your feet land on either side of the imaginary line between your legs as you run.
Execute: Locate a boundary line on a racecourse or soccer field and sprint eight times at a distance of 100 meters each, while keeping your feet on either side of the line.
Squats
What is the reason behind it? When your foot makes contact with the ground, the forces encountered can be as high as three times your own body weight. Adequately developed quadriceps govern this flexion and lessen the impact.
Squats
. Keeping your arms at your sides, bend at the hips and knees to lower your body until your thighs are parallel to the floor, hold, then press back up. Perform three sets of 10 reps.
Cadence
To achieve maximum efficiency, it is essential to avoid over-bending your joints upon landing. While excessive flexion of the ankle, knee, and hip can lessen the impact shock, it also reduces your ability to bounce back. By reducing this tendency, you can maintain your pace and move faster.
DRILL: Cadence counts. During a run, count the number of right footstrikes achieved in 20 seconds. Aim for 30.
Arm swing
What is the reason behind it? When your arms cross in front of your chest, it may affect your leg position and disrupt your posture. A uniform swinging motion of your arms will aid in maintaining straight legs.
Attach two labels to your running top, placing them on your ribcage’s side, two inches below your chest. Execute 50-meter warm-up sprints, retracting your shoulders and moving your upper arms forward and backward to make contact with the labels.
Tyre sprints
The reason for concentrating on pushing through your hips with every step is to engage your gluteal and hamstring muscles during the push-off phase, leading to a steady rolling forward of your center of gravity.
Perform six 60m sprints with fully extended legs and walk-back recoveries while leaning forward and using resistance from a tyre tied behind you – this is known as tyre sprints.
High hops
For what reason? Enhance your push-off capability by extending your hip, knee and ankle fully from the moment your foot touches the ground. This improvement will result in a quicker flight phase.
Do six sets of 50-meter reps of high hops using alternate legs, while taking a walk-back break in between each set. Make sure to fully extend your leg during take-off for every repetition.
Create a gap
If your knees touch each other during running, it is likely due to hip adduction, which can result in an ineffective stride and possible harm. What is the reason for this?
Attempt to widen the distance between your knees during running by performing the drill. Although the resistance-band exercises provided in this article remain beneficial, simply strengthening your glutes will not solve this issue.
Run tall
Over-striding is encouraged by excessive leaning from the waist, which results in a ‘trunk’ lean.
Request someone to record you running sideways and observe if you are leaning excessively from your waist. Endeavor to maintain an upright posture and gaze straight ahead at the horizon, unless it poses a threat to your safety like stumbling over something.
How Do Running Drills Make You Run Faster?
It is likely that you performed running exercises during your time as a young athlete. It is now time to return to those traditional exercises and incorporate them back into your routine.
enhancing your form, strength, efficacy, and overall athleticism as they promote motion in different directions through the implementation of running exercises.
- improving communication between your brain and legs to help you become more efficient;
- strengthening both the muscles and joints;
- improving coordination and balance;
- increasing the range of motion in your joints helping you run more efficiently; and
- developing quick feet, acceleration, and power by mimicking each aspect of good running form.
In brief, these workouts provide you with additional bounce, enabling you to launch yourself off the ground with greater speed and distance.
When Should You Do Running Drills?
For optimal results, it is best to perform drills following a warm-up of half a mile to two miles. This preps your muscles for enhanced mobility. If you cannot incorporate running drills during your workout, it is still advantageous to complete them while spending time in your yard or home with your children.
How Often Should You Do Running Drills?
It is recommended to perform running drills twice per week. If your intention is to incorporate speedwork into your routine, then using running drills prior to running faster can effectively prepare your joints and muscles. However, it is important to first warm up by running half or two miles before performing these drills.
How Long Does it Take to Run Faster with Running Drills?
With around two months of continual running exercises, one can enhance their running capability and form, and become faster and stronger. In some instances, certain runners may even perceive a noticeable improvement in proper running form after just a couple of weeks.
Patrick Gildea, the director and head coach at Knoxville Distance Project, explains that having the correct running form is essential for maximizing your energy usage. The proper running form entails aligning your head over your shoulders, your shoulders over your hips, and your hips over your mid-foot (rather than your heel). Your arms should be bent at a 90-degree angle, and should swing beside your body, while your fingers should be lightly held together as if you were holding a single potato chip between your index finger and thumb.
Coaches warn runners against attempting to change their running technique suddenly.
According to Bobby Holcombe, the head coach and founder of Knoxville Endurance, runners may occasionally view videos of their own or others’ running and then desire to modify their stride. However, since each individual has a distinct stride and foot strike, he advises against abruptly altering them.
Rather than complex workouts, concentrate on basic exercises that can enhance your posture and augment your running efficiency. He prescribes including specific exercises in the workout regimen of novice runners.
Who Should Do Running Drills?
It is recommended that everyone engage in running drills regardless of their level of running experience or competitiveness. Running drills are advantageous for all runners, as they enhance the connection between the mind and body, reinforcing proper mechanics and enhancing form.
It is recommended that only runners who have recently suffered injuries should be careful while practicing running drills. It is important to note that drills should not cause any pain. If there is any discomfort, it is advised to cease the activity immediately. The primary objective of these drills is to improve form, so it is essential to perform them with a clear focus and not rush through them. Instead of covering distance, concentrate on your movements and perform them at your own pace.
Where Can I Do Running Drills?
All you need to perform drills is some room and a level surface. It is preferable to execute them on the same road or course you typically run on. Sometimes, I will incorporate them into my warm-up run if I am heading to the track. If I am short on time during my run, it is not unusual for me to invite the children to join me in doing drills at home.
