5 of the Best Drills to help you improve your Running

If you have ever watched runners warming up for an event or training at the track, they always warm up well with mobility movements and then perform running drills. Running drills work on your technique, balance, efficiency, and stability which will make you become a better and ultimately faster runner. Whatever your level they will prepare your mind and body for a great run and help you get the most from every session.

If you are just starting out on your running journey or are coming back to running after a time away your may not know which drills are best for you. Below I have detailed my favourite and most effective running drills you can try before your next run as part of your warmup. Plus, the balance drills will help prevent injury and work on your core muscle strength so win-win.

Photo by Maksim Goncharenok

High Knee March

This is a runners staple and still a great one to work on getting your knees high, work on your coordination and work on ankle and knee stability essential for great running.

How to do it:

1. Begin by standing with your feet hip-distance apart, look straight ahead, and keep your upper body straight and core engaged.
2. Step with your left foot by raising your knee to hip height while standing on your right leg.
3. Lower your left foot below your centre of mass.
4. Raise your right foot and repeat the movement.
5. Continue alternating sides and moving forward by stepping after each high knee movement.

Your arms should follow your leg movements, as they do when you are running. As you are doing the high knee march your foot should be bent towards your shin (dorsiflexion). Do this slowly to work on your balance and posture. This is like a slow and controlled high knee walk for about 25 yards or metres. Jog back to the start.

High Knee Walking Drill

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High Knee March with Heel Raise

This drill is a progression of the above but with the addition of a heel raise to challenge your balance and build ankle stability. Don’t worry if you find this hard the first time you do it and persevere as it will pay dividends come race day.

How to do it:

1. Begin by standing with your feet hip-distance apart, look straight ahead, and keep your upper body straight.
2. Step with your left foot by raising your knee to hip height while standing on your right leg. Once you have your balance lift the heel of your right leg which is on the ground then return your heel to the ground.
3. Lower your left foot below your centre of mass.
4. Raise your right foot and repeat the movement with the heel lift on your left leg.
5. Continue alternating sides and moving forward by stepping forward after each knee raise.

Again, do this slowly and in a controlled fashion and move slowly along the track or path for about 25 meters or yard then jog back to the start point. You may find one side is stronger than the other but over time they will improve and become more balanced. You can also do this standing in one place so a good drill before running on the treadmill at the gym.

High Knee Marching Drill with Heal Raise

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Step Balance Single Leg Deadlift

This is another balance drill and builds on the two before. This will challenge your balance and core strength so great to make you a stronger and fast runner. It also activates your foot arch to maintain good foot and ankle alignment.

How to do it:

1. Stand on one leg (left). Lean forward, hinging from your hip and reach for the ground.
2. Hinge to 90 degrees and at the same time extend your right leg behind you and upwards with your leg as straight as you can and parallel to the ground.
3. Return to standing by lifting your torso and returning your foot to the ground and take one step forward.
4. Repeat on the opposite side, slow and controlled.

Continue along the track or patch for 25 metres or yards and jog back to the beginning.

Walking Single Leg Deadlift

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Carioca

If you like dancing, you will love this drill. It’s more dynamic than the previous drills and will get your heart rate up ready for your running session. It will work on loosening your hips and moving laterally to improve your core stability and in particular your obliques.

How to do it:

1. Stand sideways to the direction of travel along the track or path. Raise your arms to shoulder height to form a “T”.

2. Cross your right foot over your left. Keep your weight on the balls of your feet to allow more spring in your steps and recruit your abdominal muscles to stabilize your core and maintain upright posture in your upper body. Step with your right foot across your body and over your left foot, allowing your hips to open to the left, too. Here, your legs are in a crossed position.

3. Step with your left foot to uncross your legs. Step to the left with your left foot while keeping your right foot planted. Your legs should no longer be crossed. All the time keeping your arms up at shoulder height.

4. Cross your right leg behind you. Now with your left foot planted, step with your right foot behind your body. Your legs will again be crossed. This time, you should allow your hips to open to the right.

1. As you get used to the left-right-cross-uncross movements you can add in a bit of speed and travel down the track or path to loosen up your hips. Change sides and return to the start.

This is a fun drill and worth practising so you can travel sideways with ease with an upright body, engaged core and light on your toes stepping.

Carioca or Grapevine Running Drill

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Butt Kicks

This is your final drill before your running session and will get you ready to get the most out of your run. I am sure you will have seen runners doing this drill and even done it as part of your warmup before. Butt kicks engage the hamstrings and loosen the quads while promoting quick turnover.

How to do it:

Using short strides, almost as if you were running in place, lift your knees slightly and try to bring your heel directly under your butt—not behind—with each stride. Alternate legs rapidly, focusing on executing a quick turnover. Perform two 15-meter/yard reps, progressing to 30-meter/yard reps as your coordination improves.

Butt Kick Running Drill

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Conclusion: Running Drills Roundup

Try these drills before your next run as part of your dynamic warmup and see if you feel more prepared for the session and you perform better.

After a few weeks of completing the drills before every run you should feel stronger, able to hold good form for longer and are running more efficiently and ultimately faster.

Karen Parnell is a Level 3 British Triathlon and IRONMAN U Certified Coach, WOWSA Level 3 open water swimming coach, 80/20 Endurance Certified Coach and NASM Personal Trainer and Sports Technology Writer. 

Need a training plan? I have plans on TrainingPeaks and FinalSurge:

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I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. Karen.parnell@chilitri.com

Frequently Asked Questions (FAQ) for Running Drills

1. What are running drills?

Running drills are specific exercises designed to improve running mechanics, efficiency, speed, and overall performance. They often target different aspects of running form such as posture, arm swing, cadence, and foot strike.

2. Why should I incorporate running drills into my training routine?

Running drills help enhance running efficiency, reduce the risk of injuries, and improve overall performance by refining running technique and strengthening specific muscle groups involved in running.

3. How often should I do running drills?

It's recommended to incorporate running drills into your training routine 2-3 times per week. However, the frequency may vary depending on your training volume, goals, and current fitness level.

4. When is the best time to perform running drills?

Running drills can be done as part of your warm-up before a run or integrated into your training session after an easy run. They can also be performed on their own as a separate workout focusing solely on technique and form.

5. What are some common running drills and how do they benefit me?

a. High Knees Drill: This drill involves lifting your knees high with each step while maintaining an upright posture. It improves hip flexor strength, knee lift, and overall running form, enhancing stride efficiency and speed.

b. High Knees March with Heel Raise: Similar to high knees, this drill involves lifting the knees high but adds a heel raise at the end of each movement. It strengthens calf muscles, improves ankle stability, and enhances coordination, aiding in powerful toe-off during running.

c. Carioca: Carioca is a lateral movement drill that involves crossing one foot over the other while moving sideways. It improves hip mobility, agility, and coordination, helping to develop dynamic movement patterns essential for quick changes in direction during running.

d. Single Leg Deadlift Walking Drill: This drill involves performing a single-leg deadlift while walking forward. It strengthens the glutes, hamstrings, and core muscles, improving balance, stability, and proprioception crucial for maintaining proper running form and preventing injuries.

e. Butt Kicks: In this drill, you bring your heels towards your glutes with each step while maintaining an upright posture. It helps improve hamstring flexibility, leg turnover, and ground contact time, contributing to faster and more efficient running strides.

6. Are these drills suitable for beginners?

Yes, these drills can be adapted to suit runners of all levels, including beginners. It's essential to start with variations that match your current fitness and coordination levels and gradually progress as you become more comfortable with the movements.

7. How can I incorporate these drills into my training program?

You can include these drills in your warm-up routine before a run, as part of a dynamic stretching session, or as standalone technique-focused workouts. Start with a few sets of each drill, focusing on quality over quantity, and gradually increase the intensity and duration as your proficiency improves.

8. Can these drills help improve my running speed and endurance?

Yes, incorporating these drills into your training routine can help improve running speed by enhancing stride mechanics, leg turnover, and muscle power. Additionally, they can indirectly contribute to endurance development by strengthening key muscle groups, improving coordination, and reducing the risk of overuse injuries.

9. Should I consult a coach before performing these drills?

While it's not mandatory to consult a coach, especially for basic drills, beginners or those with specific training goals may benefit from expert guidance to ensure proper form and technique. A coach can provide personalized feedback and adjustments tailored to your individual needs and abilities.

10. Can these drills be performed indoors?

Yes, many of these drills can be adapted for indoor spaces such as a gym or home. Ensure you have enough space and a suitable surface to perform the drills safely and consider factors like footwear and equipment if necessary.

11. Can running drills help with running technique for long-distance running?

Yes, running drills can certainly help improve running technique for long-distance running by promoting efficient mechanics, proper posture, and muscle engagement. Focusing on form drills that mimic the demands of long-distance running can be particularly beneficial for endurance athletes.

Incorporating these running drills into your training routine can help enhance your running performance, reduce the risk of injuries, and make your runs more enjoyable and efficient. Remember to start gradually, focus on proper form, and listen to your body to avoid overexertion or injury.

Would you like to improve your balance? Try our FREE 30 day Balance Challenge.