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.

Difficulty: Challenging

Instructions

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.

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on 8/8/2006 Do 50 squats then rest for 10 seconds. After that, jump rope for 15 minutes. Then stretch and repeat this four times a day for 3 weeks. It increased my 50 m. sprint by 2.97 seconds.

on 8/8/2006 Run a mile in the sand (if you have access) about 3 times a week. Running in the sand puts more pressure on your leg muscles and makes you quicker.

on 12/16/2005 Sprinting backward is beneficial to any runner and should be added to your drill routine. This exercise strengthens your calf muscles. Remember to sprint at a faster pace to account for the shorter stride length. This should be done in measures of one hundred meters every time you perform drills.

on 11/22/2005 If you want to run faster, use these steps:
1. Stretch.
2. Run up and down the stairs 10 times.
3. Jump rope for around 10 minutes.
4. Run in place for around 10-15 minutes.
5. Sprint 3 sets of 50 meters.
I did this program for 2 months and cut off 2.1 seconds from my 50 meter dash.

on 11/22/2005 A good way to increase speed is jump rope. The key is to go fast. Don't stop, and don't jump too high. The rope should just barely fit under your shoes.