Running Drills - Level Up Your Speed and Form

Running isn’t just about putting one foot in front of the other—it’s a skill. And just like any skill, you can train it. Whether you're a sprinter trying to shave milliseconds off your time or a casual runner looking to improve efficiency, running drills are a game-changer.

Drills help develop mechanics, explosiveness, and coordination, making your running smoother and more powerful. They also activate key muscle groups, reduce injury risk, and boost overall athleticism.

So, if you’re ready to take your running to the next level, let’s get into some must-know drills and how to do them right.

Why Running Drills Matter

Think of running drills as strength training for your form. They break down different phases of running—knee drive, foot placement, arm movement, and ground contact—and train your body to move efficiently.

Here’s why every runner (yes, even the weekend jogger) should be doing drills:

• Better Form – Good mechanics = better performance and fewer injuries.
• More Speed & Power – Drills improve stride efficiency, turnover, and explosive strength.
• Injury Prevention – Strengthening stabilizing muscles reduces strain on joints.
• Coordination & Agility – Running isn’t just forward motion—your body needs lateral stability too.

Essential Running Drills to Master

Each of these drills targets a different aspect of your stride. They may look simple, but doing them with proper form and intent is what makes the difference.

High Knees – The Speed Booster

What it works: Hip flexors, core, coordination

High knees aren’t just a warm-up drill—they’re a staple for sprinters and runners who want a faster turnover. This drill forces your legs to fire faster, training your brain and muscles to move more efficiently.

How to do it:

• Stand tall, engage your core, and keep your back straight.
• Drive your knees up to hip level as quickly as possible.
• Land on the balls of your feet—don’t let your heels touch the ground.
• Pump your arms in sync with your legs.

Pro tip: Aim for short, quick strides, not big jumps. Speed is the goal, not height.

Butt Kicks – The Hamstring Activator

What it works: Hamstrings, glutes, cadence

If you tend to drag your feet or overstride, butt kicks can help correct that. They train your hamstrings to fire faster, leading to a more efficient stride.

How to do it:

• Stand tall and keep your core tight.
• Kick your heels up toward your glutes while moving forward.
• Stay on the balls of your feet and keep a quick rhythm.
• Keep your knees pointing down—don’t let them come forward too much.

Pro tip: Imagine pulling your heels up like a rubber band snapping back—you want a smooth, quick motion, not a forced stomp.

A Skip – The Power Builder

What it works: Explosiveness, rhythm, knee drive

A Skip is all about controlled power. It teaches runners how to drive their knees up forcefully while staying light on their feet.

How to do it:

• Start with a marching motion, lifting one knee up.
• As your knee rises, push off the ground with your opposite foot, creating a skipping motion.
• Land softly and keep the rhythm consistent.
• Arms should move naturally with your legs (opposite arm, opposite leg).

Pro tip: Focus on explosive push-off rather than height. The goal is to create springiness, not just get high in the air.

B Skip – The Stride Enhancer

What it works: Hip flexors, hamstrings, coordination

B Skips take the A Skip to the next level by emphasizing a full leg extension, mimicking an ideal running stride.

How to do it:

• Start in an A Skip motion, but as your knee reaches its highest point, extend your leg forward before bringing it down.
• Keep your toes pointed up and land on the balls of your feet.
• Keep an active, bouncing rhythm rather than stomping down.

Pro tip: Don’t force the leg extension—let it happen naturally as part of the motion.

Carioca – The Agility Booster

What it works: Lateral movement, hip mobility, coordination

Running isn’t just straight ahead—you need stability in multiple directions. Carioca (aka grapevine drill) is a great way to improve lateral movement and strengthen stabilizer muscles.

How to do it:

• Stand sideways and cross one foot in front of the other.
• Quickly bring the back foot around and behind the front foot.
• Keep your hips facing forward and stay light on your feet.
• Move laterally while keeping the motion smooth and controlled.

Pro tip: Avoid over-rotating your upper body—your hips should do the work.

Strides – The Stride Length Trainer

What it works: Speed mechanics, turnover, acceleration

Strides are short bursts of controlled speed, bridging the gap between jogging and sprinting. They help refine acceleration, stride length, and foot strike.

How to do it:

• Start at a moderate pace, then gradually accelerate to 85-90% of max speed.
• Maintain relaxed form—don’t tense up.
• Focus on quick, smooth strides rather than brute force speed.
• Ease back down to a jog after 60-80 meters.

Pro tip: Strides are not sprints. Think smooth and efficient, not all-out effort.

Bounding – The Power Strider

What it works: Explosiveness, stride length, force application

Bounding is like running in slow motion but exaggerated. It teaches how to generate power from each stride, making your running more efficient and explosive.

How to do it:

• Push off hard with one foot, driving your opposite knee high.
• Stay airborne longer than usual, covering more ground per stride.
• Land softly and immediately push off into the next stride.
• Keep arms moving naturally to maintain balance.

Pro tip: Think of jumping forward with control, not just jumping high. Distance, not height, is the goal.

How to Incorporate Running Drills Into Your Routine

Knowing the drills is great, but consistency is what makes them effective. Here’s how to integrate them into your weekly training:

• Before runs: Do drills as a dynamic warm-up (10-15 minutes).
• Speed days: Add them to sprint sessions for form reinforcement.
• Recovery runs: Use drills as a low-impact way to refine technique.
• Strength training days: Add bounding or skips for extra power training.

Pro tip: Pick 3-4 drills per session instead of doing them all at once. Focus on quality over quantity.

Final Thoughts

Running drills aren’t just for elite athletes—they’re for anyone who wants to run better, faster, and injury-free. They might feel awkward at first, but the more you do them, the more natural they’ll become.

So next time you lace up your running shoes, don’t just hit the pavement. Spend a few minutes refining your technique with these drills, and watch your speed, efficiency, and power skyrocket.

Ready to level up? Get out there and run smarter, not just harder. 🚀🔥

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