Unlock Your Running Potential with Drills
No matter your distance—whether you're chasing a 5K PR or grinding through marathon training—running drills can be a game-changer. These simple, focused movements improve your form, increase your speed, and help prevent injury by reinforcing proper biomechanics. Used as part of your warm-up or sprinkled into your weekly routine, drills train your body to move more efficiently and powerfully. Below is a library of essential running drills you can use alongside any of the training plans on this site. Master the basics, move with intention, and watch your running transform.
💡 How to Use These Drills
- Include 3–6 drills before a quality run (tempo, intervals, long run).
- Each drill should last 20–30 meters or 20–30 seconds.
- Start slow to build coordination, then increase intensity over time.
Film short GIFs from side view and front view, with text overlays explaining cues (e.g., “drive knee up,” “land softly,” “keep torso tall”).
🔥 Warm-Up Drills (Pre-Run Activation)
Use these to get blood flowing and activate the right muscle groups:
Leg Swings (Front-to-Back + Side-to-Side)
Walking Lunges
High Knees (in place or forward)
Butt Kicks
Toy Soldiers (Straight-Leg Kicks)
World’s Greatest Stretch
A-Skips (Low Intensity)
Karaoke/ Grapevine (Lateral movement)
⚙️ Form Drills (For Running Mechanics & Efficiency)
Great for improving stride, posture, and rhythm:
A-Skips (high knee skip with arm drive)
B-Skips (extend the leg after high knee)
High Knees (Running Form Focus)
Butt Kicks (Hamstring engagement)
Bounding (Long exaggerated strides to build strength)
Fast Feet (Quick, short ground contact)
Arm Swings (isolated upper-body drill)
Wall Drills (Leaning position running form)
Marching A-Drill (Slow A-skip with focus on knee lift)
⚡️ Speed, Power, and Agility Drills
Use these sparingly throughout the week for explosive power and turnover:
Strides (4-6x 60–100m, 70–90% max effort)
Hill Sprints (Short & steep, 10–20 seconds)
Acceleration Drills (20m, 30m, 40m builds)
Lateral Hops (Over a line or cone)
Hurdle Drills (real or imaginary, focusing on lift and rhythm)
Plyometric Skips (High skips for height and spring)
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