Aim to incorporate at least one to two drill sessions into your running program each week. If time permits, you can repeat the sequence 2 to 3 times. Do each drill for 10 to 20 meters, and go through the sequence at least once. Perform the drills after you have completed your initial warm-up, or at the middle or end of your run. These drills for running form are best performed on a soft surface, such as a rubberized track, the infield of a track, a flat dirt trail or a grassy field. This article (and accompanying videos) details a sequence of running drills that you can easily incorporate into your run training. With proper movement patterns instilled as the default setting, you will be better prepared when fatigue threatens to break down your form. And proper movements can be trained through running drills.
The key to developing good running form is to ingrain proper movement patterns into your muscle memory so that they become automatic. Given that an improvement to running economy can be just as good as an improvement in VO2max when it comes to that final number on the stopwatch, it only makes sense to squeeze as much “free speed” out of one’s performance as possible. And when the going gets tough, they are more efficient than the runner who doesn’t work on proper form. Runners who regularly incorporate drills into their training are better able to recruit muscles needed for the task, leaving them less injury-prone. The Link Between Running Drills and Good Form Although running is not a technique-dependent sport to the same extent as swimming, dedicated attention to form in your run training holds substantial benefits, including greater resistance to injury and better running economy.
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