How to incorporate running drills and good running form into your running
Start by warming up. A light jog to get your blood flowing.
- Do drills
Choose a couple of drills (look at the purposes of the drills down below). Do 4 sets of 30 seconds on, with a short rest in between.
- One thing at the time
Don’t sprint the drills, focus on form when running, and focus on the drill at hand.
Everyone wants to get better at running, but what are we doing to run faster? For you to be able to cope with your workout load and the strain that it puts on your body, you need a strong body that can work out, compete, recover…and stay injury-free.
The exercises below will strengthen your body from the hips down. Everything you use to run, as well as working on your timing and body control to run stronger, smoother and faster. We love running drills, and we incorporate them into our running programs, both the seasonal programs and in this run specific training plan:
5 Drills to make you a faster runner
These 5 exercises are a perfect way to start your run workout as a technique and strength exercises. However, start with a light jog for about 5 minutes so that the body gets going. Do each exercise for 4 sets of 30 seconds and lightly jog 10-15 seconds between each set. In total it will be about 15 minutes. Not a long time, but it will benefit you greatly in the long run (get it? Long run.. I thought I was funny). Further read on how to plan a sustainable season, click here!
You do not need to do the exercises in the order they are presented below. Each exercise is individual and can of course only be done if you are running out of time. You can also start the exercise walking so to move controlled. Vary, and gladly start with the ones that are easiest for you so you gradually warm up!
High knees – running drill
Start lifting your leg, driving your knee upwards.
Accelerate, and then relax, so that the knee travels with speed upwards towards your chest.
Try not to round your back.
The relaxed ending of movement.
Strengthening the hip flexors.
Be light on your feet
Start off the movement explosive.
Relax, so that your foot can travel towards your butt
Don’t “sit back”.
Relax, If you flex your backsides, you will not be able to kick your butt.
Ravelli steps. The classic step created (or at least popularized by the Swedish national team’s goalie) Thomas Ravelli.
Run with your legs straight.
Land under your body.
Bounce on the sole of your foot.
Don’t lose tension in the wrist.
Finding your landing during running.
Strengthening the hip flexors.
Start as if you are doing a high knee.
At the top of the movement, around 90 degrees, do a kick out.
Kick your foot forward.
The timing and getting it to be a continuous movement.
Carioca is a Brazilian dance but also a running technique exercise!
Start by taking a step over your midline, landing outside your opposite foot.
Continue the movement by stepping the other foot to the side.
Use your arms for balance and force.
Activates the hips.
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Like everything else we do, TOT Endurance Club will mainly be a digital phenomenon with members all around the world. And the foundation for the global tribe is the training and the passion for endurance sports. Whether it is about triathlon, swimrun or running…
Please note that we welcome everybody, even if you belong to and compete for another club.
In the club, you’ll get:
- TRAINING PROGRAM. As a member, you get a weekly general training program. It is based on the same principles as our individualized training programs, with the difference that it is limited in scope.
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