Perfect Your Running Form: The Drills

Hands on Head

How?

Find a flat area and jog for 30-50m with your hands resting on your head. 

Why?

Too much sideways movement or rotation will quickly be overemphasized in this drill, allowing you to correct your running style.

Quick Feet

How?

Take short steps and work on a very fast leg action. Arms and feet should move very quickly, and movement should be on and off the balls of the feet.

Why?

This drill develops light footedness, and storage and return of energy when running.

Tall Trot

How?

Walk tall, quickly lifting the foot straight up under your glutes. A high knee lift and slight skip should occur. Let the leg return to the ground without any noticeable extension. Keep a slow forward motion. 

Why?

This drill develops appropriate foot placement. 

Walking Lunges

How?

Find a flat area and take alternating lunge steps for 30-50m, keeping your torso upright and chin up. Use opposing arm and leg movement to aid balance. 

Why?

Develops hip flexor flexibility and strength, a strong push-off when running and familiarity with a fully-extended trailing leg.

Three Techniques To Try Today

Head carriage

How?

Focus on a point on the horizon and concentrate on as little head displacement (up and down movement) as possible. 

Why?

Conservation of energy when running and improved efficiency.

Elbow Drive

How?

Concentrate on a firm, forward elbow drive in the arm opposing your leading leg. 

Why? 

Reduction in excessive rotational movement and improved running economy. 

Quiet Running

How? 

Listen to your footfall and adjust your foot plant and stride length until it is barely audible. 

Why?

A loud slaping noise is common when overstriding. Learning to overcome this improves running economy.