How to Do More Running Drills to Increase Speed and Efficiency

Here are more drills to develop total fitness for runners. They also exaggerate various aspects of the running motion, as well as isolate and work the specific muscles involved. They can potentially improve your running time.

Difficulty:

Challenging

Instructions

1. Do the first set of exercises in "How to Do Running Drills to Increase Speed and Efficiency" (see Related eHows). Then add these.

2. Try high-knee walking. This is an exaggerated sprint motion done in slow motion. Rise up on your toes, lock the ankles and lean slightly forward. Raise your leg as high as comfortably possible. Use your arms in the running motion. This is a difficult exercise, so go no more than 30 to 40 yards at a time.

3. Do high-knee jogging. This is the same exercise as high-knee walking, only you're jogging. It's still done in slow motion. You'll look like you're prancing. The heel doesn't touch the ground. Cover no more than 30 to 40 yards at a time.

4. Do standing long jumps. Start with your feet placed together flat on the ground. Jump forward with feet together, extending the legs from your hips to your toes. Use your arms to help propel you. Do this for 30 yards forward and 30 yards back.

Tips & Warnings

• Drills should be done about twice a week, and in the order given.

• Take it slow and easy. If the exercise or amount of exercise is too difficult, cut back.

• Warm up for the drills by jogging until you break out in a sweat.

• Stretch well before and after every workout.

• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.