How to Do Running Drills to Increase Speed and Efficiency

These drills 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.

Instructions

Difficulty: Challenging

1. Try exaggerated skipping. Swing the arm that's opposite the leg being lifted, and drive each knee up as high as comfortably possible. Use the arm swing to help generate higher lift. Skip 100 yards up and 100 yards back.
2. Do basketball slides. This is like a sideways skip, but without bending the knees. Slide with the left leg, then bring the right leg to meet the left. Land on the right foot and repeat. Keep the arms bent in running position. Slide 100 yards, and slide back facing the same direction.
3. Be like Frankenstein. Extend your arms straight out in front of you. Walk slowly, keeping your knees straight, and raise one leg at a time as high as comfortably possible toward your hands. Keep your trunk straight. Walk 100 yards minimum.
4. Kick butt. Bend at the waist so your upper body is parallel to the ground. Rise onto your toes. With your arms bent or loose at your sides, run with your feet kicking up in back, trying to kick your butt. The steps should be quick. Do this for 100 yards.
5. Practice stiff-legged running. With arms bent at 90-degree angles at your sides, rise up on your toes. Keeping the knees locked, run as quickly as possible. The strides will be very short. Do this for a minimum of 100 yards.

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, and then stretch. Then stretch well after the 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.