If you want to improve as a runner, you’ve got to do more than just run. You’ve got to make time to do the extra stuff, too. Taking 20 minutes to do a handful of drills, such as those demonstrated here by 2012 Australian Olympic marathoner Benita Willis, can dramatically improve your running form and economy (the ability to run fast efficiently) and increase your stride cadence and racing speed.
Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics. These drills can serve as a dynamic warmup routine after a 10-minute easy jog before your regularly scheduled run or workout, or they can be completed after a run to reinstate the notion of running with good form while fatigued.
Try to do these drills three to four times per week on an ongoing basis, focusing on the precise movements outlined below. There are numerous other drills you can incorporate into your routine, including acceleration strides, but the most important factor is doing them consistently.
The following drills are recommended:
- Butt kicks
- High knees
- Bounding
- Grapevines
- Slow skipping
- Lateral bounding
- Hamstring extensions
- Straight leg shuffle
- Running backwards
Download instructions on how to perform all these drills as a printable PDF
Stretching
The session finishes with a gentle warm down jog and some stretches. Key stretches focus on the hamstrings, the quads, the calf muscles (gastroc and soleus), the glutes and hip flexors. It is important not to bounce when stretching but to hold the position for 30 secs or so.
There are diagrams of the common stretches we will do after interval training here.