Running Drills
These running drills can be added to any programme and should be done as part of the warm-up for speed and/or hill sessions or with a recovery run. 1–2 of these sessions per week will really help with coordination.
Toes Up
Focus on lifting your toes up during each step to improve your running form and reduce heel striking.
Toe Walks
Walk forward landing on the ball of your foot to strengthen your calves and improve midfoot landing.
Skipping Mid-foot Landing
Practice skipping with a focus on landing on your midfoot to develop proper running mechanics.
Light Skips Heel Landing
Gentle skipping exercise focusing on heel-to-toe transition to improve your running cadence.
Knees Up – Alternating 5
High knee exercise alternating legs for 5 repetitions to build hip flexor strength and running power.
Knees Up – Alternating 3
High knee exercise alternating legs for 3 repetitions, focusing on form and control.
Knee Kickback Combo
Combination drill mixing high knees and butt kicks to improve overall leg turnover and coordination.
Kickbacks – Alternating 5
Butt kick exercise alternating legs for 5 repetitions to activate your hamstrings and improve leg recovery.
Kickbacks – Alternating 3
Butt kick exercise alternating legs for 3 repetitions, emphasizing proper form and muscle activation.
Fast Feet
Quick foot movement drill to improve cadence, agility, and neuromuscular coordination.
Exaggerated Heel Toe
Exaggerated heel-to-toe walking motion to reinforce proper foot strike patterns and improve balance.
Strides
Controlled acceleration runs to improve running efficiency, form, and neuromuscular coordination.