RUNNING DRILLS - [NO LIMITS] ATHLETICS CLUB

Running drills are specific exercises designed to improve running form, speed, and efficiency. They target various aspects of running technique, such as stride length, cadence, and muscle coordination. Some common running drills include high knees, butt kicks, A-skips, B-skips, and side-to-side skips.

These drills help runners develop better muscle memory, strengthen key running muscles, and improve cardiovascular conditioning. They are typically performed after a warm-up and can be incorporated into a runner's training program to enhance overall performance and reduce the risk of injury.

WHY RUNNING DRILLS ARE IMPORTANT

Boost Running Efficiency: They teach proper form and technique, leading to improved running economy.
Reduce Injury Risk: Many injuries stem from poor form. Drills help correct this, lowering the chance of getting hurt.
Enhance Overall Performance: Improved form and technique translate to better running performance.

TYPES OF RUNNING DRILLS

Dynamic Warm-Up Drills: These are pre-run exercises like high knees, leg swings, and butt kicks, designed to warm up the body and activate key muscles.
Stride and Cadence Drills: Done during runs to enhance stride length and turnover rate. Examples include high-frequency strides and ladder drills.
Plyometric Drills: Focus on increasing leg power, leading to faster speeds and higher jumps. Squat jumps and bounds are common examples.
Hill Training Drills: Improve form and build strength for uphill and downhill running. Includes hill sprints and stair repeats.

INCORPORATING RUNNING DRILLS

Include them in your training one or two times a week, ideally after warming up or at the start of a run.
They can be done on various terrains but start with lower intensity and build up over time.

In summary, running drills are a key component of a runner's training routine, enhancing form, speed, and endurance, and reducing injury risks. Both beginner and experienced runners can benefit from incorporating these drills into their regular training.

RUNNING DRILLS FAQs

HOW OFTEN SHOULD YOU DO RUNNING DRILLS?

The frequency of running drills depends on the individual's training goals and experience level. As a general rule, it is recommended to perform running drills once or twice a week to enhance the long-term effects of doing them consistently. However, it is important to note that running drills should not be done every day, as they can cause fatigue and increase the risk of injury. It is also important to perform running drills after a proper warm-up, and on a soft surface such as a rubberized track, a flat dirt trail, or a grassy field. Each drill should be done for 10 to 20 meters, and the sequence should be repeated at least once. If time permits, the sequence can be repeated 2 to 3 times. Incorporating one to two drill sessions into a running program each week can help improve running form, speed, and efficiency.

WHAT ARE SOME EXAMPLES OF RUNNING DRILLS?

Some examples of running drills include:

Side-to-Side Skip: This drill helps improve balance, coordination, and muscle memory. It involves jumping from one foot to the other, landing on the opposite foot.
Carioca or Grapevine: This drill helps improve hip mobility, balance, and coordination. Runners alternate between placing one foot in front of the other and then switching legs quickly.
A-Skip: This drill focuses on lifting the knees and engaging the core. Runners jump with their knees driven up towards their chest, alternating legs.
B-Skip: This drill targets the glutes and hamstrings, helping to improve hip extension and power. Runners jump with their buttocks pointing up towards the sky, alternating legs quickly.
Butt Kicks: This drill helps improve hamstring mobility and power. Runners quickly alternate between bringing their heels up towards their buttocks, maintaining an upright posture.
High Knees: This drill focuses on improving running economy and strengthening the calves, hamstrings, and glutes. Runners rapidly alternate lifting their knees up towards their chest.
Straight Leg Run: This drill helps improve running form and posture. Runners practice running with their legs straight, focusing on maintaining a tall and relaxed upper body.
Ankling: This drill helps facilitate proper loading and spring during running. Runners start with one foot in front of the other, then quickly alternate leg positions, landing on the ball of the front foot and pushing off the back heel.

These drills should be performed after a proper warm-up and on a soft surface such as a rubberized track, a flat dirt trail, or a grassy field. Each drill should be done for 10 to 20 meters, and the sequence should be repeated at least once. If time permits, the sequence can be repeated 2 to 3 times.

HOW TO MODIFY RUNNING DRILLS FOR BEGINNERS?

For beginners, it is important to start with simple running drills and gradually progress to more complex ones. Here are some tips for modifying running drills for beginners:

Start with basic drills: Beginners should start with basic drills such as high knees, butt kicks, and skips. These drills help improve running form, coordination, and muscle memory.
Focus on form: Beginners should focus on proper form and technique when performing running drills. This will help prevent injury and ensure that the drills are effective.
Start slow: Beginners should start with a slow pace and gradually increase the intensity and duration of the drills as they become more comfortable.
Incorporate drills into warm-up: Beginners can incorporate running drills into their warm-up routine to help prepare their muscles and joints for running.
Seek guidance: Beginners can seek guidance from a coach or experienced runner to learn proper form and technique for running drills.

Remember that running drills should be performed on a soft surface such as a rubberized track, a flat dirt trail, or a grassy field. Each drill should be done for 10 to 20 meters, and the sequence should be repeated at least once. If time permits, the sequence can be repeated 2 to 3 times. Beginners should aim to incorporate one to two drill sessions into their running program each week.

WHY RUNNING DRILLS ARE IMPORTANT

TYPES OF RUNNING DRILLS

INCORPORATING RUNNING DRILLS

RUNNING DRILLS FAQs

ADDITIONAL REFERENCES & RESOURCES