If you’ve attended a coached track session, there’s a good chance that part of the warm-up involved a number of dynamic drills to help engage and warm-up the key muscle groups, ready for the running workout ahead.

Not only are these dynamic drills an important part of the warming-up process, helping to prevent injury; when performed correctly, they also help us reinforce and develop the many aspects of good running technique.

The key to improving technique is consistent, regular practice. So, adding some of these drills in before every run you do will help you dial-in the elements of good posture, reaction to the ground (stiffness), mobility and timing that are all important.

Below are some of the classic  running drills used by coaches to reinforce good running form with every warm-up.

Running Drill: A March

Key Points:

• Posture – Maintain a tall posture, holding your hips and chest high, rather than slouching.
• Arm Drive – Use this opportunity exaggerate your drive back with the elbow, while swinging the arm from your shoulder.
• Avoid Rotation – Keep all your movements in a straight forward and backward plane of motion, rather than rotating excessively.

Running Drill: A Skip

Key Points:

• Find Your Rhythm – Try to get into a rhythm, feeling the arms and legs moving together in time.
• Light & Quick Foot Contacts – This is a great drill to develop quick and light foot contacts, developing desired ankle stiffness and reaction to the ground.
• Maintain Good Posture – Stay tall, and proud in your movements.
• Stay Loose & Relaxed – Don’t be a robot! Allow all your movements to ‘flow’.

Running Drill: B March

Key Points:

• Add Once ‘A March’ is Mastered – This is a progression to the ‘A March’, encouraging improved stride length and Hamstring function.
• Range of Motion – Allow this drill to encourage an increased range of motion at the hips (swing leg) while maintaining good posture and stability (stance leg).
• Avoid Rotation – Keep all your movements in a straight forward and backward plane of motion, rather than rotating excessively.

Running Drill: B Skip

Key Points:

• Find Your Rhythm – Try to get into a rhythm, feeling the arms and legs moving together in time.
• Light & Quick Foot Contacts – Like the ‘A Skip’, this is another great drill to develop quick and light foot contacts, developing desired ankle stiffness and reaction to the ground.
• Powerful Snap Back – Use your Hamstrings to pull the leg back to make ground contact under your body with considerable oomph!
• Maintain Good Posture – Stay tall, and proud in your movements.
• Stay Loose & Relaxed – Don’t be a robot! Allow all your movements to ‘flow’.

Try adding these drills as part of a 10 minute warm-up before your running sessions. In addition, you can use them to further reinforce good technique at the end of long runs – doing this under fatigue will help you develop neuromuscular pathways to maintain good running form under fatigue on race day.

 

 

Last updated on March 2nd, 2021.