7 Effective Drills to Improve Running Form

Alright, let's dive into these drills. We're going to break down seven exercises that target key aspects of running form. Remember to warm up properly before starting these drills and cool down afterward. Consistency is key, so try to incorporate these into your routine a few times a week.

High Knees: Enhancing Leg Drive and Running Posture

High knees are a classic drill for a reason. They help improve leg drive, strengthen hip flexors, and encourage a more upright posture. Focus on bringing your knees up high, aiming for waist height, and maintaining a quick cadence. Keep your core engaged and your back straight.

How to do it: Stand tall with your feet hip-width apart. Drive one knee up towards your chest, alternating legs with each step. Use your arms for momentum, swinging them opposite your legs. Focus on quick, short steps.

Product Recommendation: For high knees, proper footwear is essential. Consider the Brooks Ghost 15 (around $140). These shoes offer excellent cushioning and support, making them ideal for drills and short runs. They provide a stable platform for pushing off and maintaining balance. Alternatively, the Saucony Kinvara 14 (around $120) is a lighter option that promotes a more natural stride, allowing you to feel the ground and improve your foot strike.

Product Comparison: The Brooks Ghost 15 is a more cushioned shoe, better suited for runners who prefer a softer feel. The Saucony Kinvara 14 is lighter and more responsive, ideal for runners who want a more natural running experience. Choose based on your preference for cushioning and ground feel.

Butt Kicks: Improving Hamstring Activation and Stride Frequency

Butt kicks are another fundamental drill that focuses on hamstring activation and increasing stride frequency. This drill encourages a quicker turnover and helps develop a more efficient running gait.

How to do it: Stand tall with your feet hip-width apart. Bring your heels up towards your glutes, alternating legs with each step. Focus on a quick, light touch with your heels. Use your arms for momentum.

Product Recommendation: For butt kicks, lightweight and flexible shoes are beneficial. The New Balance FuelCell Rebel v3 (around $130) is a great option. These shoes are lightweight and responsive, allowing you to quickly bring your heels up. The FuelCell midsole provides a springy feel. Another excellent choice is the ASICS Novablast 3 (around $140), offering a bouncy ride and excellent energy return, making butt kicks feel less like a chore.

Product Comparison: The New Balance FuelCell Rebel v3 is known for its lightweight and responsive feel, making it ideal for speed work and drills. The ASICS Novablast 3 provides a more cushioned and bouncy ride, offering more comfort for longer sessions. Choose based on your preference for responsiveness versus cushioning.

A-Skips: Developing Power and Coordination for Uphill Running

A-skips are a more advanced drill that combines elements of high knees and skipping. This drill helps develop power and coordination, particularly useful for uphill running. It also strengthens the muscles used for knee drive and hip extension.

How to do it: Stand tall with your feet hip-width apart. Drive one knee up towards your chest, then hop forward on the opposite foot, bringing the other knee up. Alternate legs with each skip. Focus on a powerful knee drive and a springy hop.

Product Recommendation: For A-skips, shoes with good energy return are crucial. The Nike ZoomX Invincible Run Flyknit 3 (around $180) is an excellent choice. These shoes feature Nike's ZoomX foam, which provides exceptional energy return and cushioning. This helps to propel you forward with each skip. The Hoka Clifton 9 (around $140) is another great option, known for its lightweight design and plush cushioning, making A-skips feel more comfortable and less impactful.

Product Comparison: The Nike ZoomX Invincible Run Flyknit 3 offers a more responsive and springy feel, ideal for runners who want to maximize energy return. The Hoka Clifton 9 provides a more cushioned and comfortable ride, better suited for runners who prioritize comfort and impact absorption. Consider your preference for energy return versus cushioning when making your choice.

B-Skips: Improving Hip Extension and Glute Activation

B-skips build upon A-skips by adding a leg extension component. This drill further improves hip extension and glute activation, essential for powerful running. It also enhances coordination and balance.

How to do it: Perform an A-skip, but as you bring your knee up, extend your lower leg forward, kicking out. Focus on extending your leg fully and engaging your glutes as you push off.

Product Recommendation: Stability shoes are helpful for B-skips to maintain balance and control. The Mizuno Wave Inspire 19 (around $140) is a reliable stability shoe that provides support and guidance, helping to prevent overpronation. The ASICS GT-2000 11 (around $130) is another popular stability option, offering a comfortable and supportive ride, ideal for maintaining proper form during B-skips.

Product Comparison: The Mizuno Wave Inspire 19 provides a firmer and more stable ride, making it suitable for runners who need significant support. The ASICS GT-2000 11 offers a slightly softer and more cushioned ride, providing a balance of support and comfort. Choose based on the level of stability you require.

Bounding: Developing Power and Stride Length for Speed Training

Bounding is a plyometric drill that helps develop power and increase stride length. This drill is particularly useful for speed training and improving overall running efficiency.

How to do it: Take long, exaggerated steps, focusing on pushing off powerfully with each stride. Aim for maximum height and distance with each bound. Use your arms for momentum.

Product Recommendation: Shoes with excellent energy return and cushioning are essential for bounding. The Adidas Adizero Adios Pro 3 (around $250) is a top-tier racing shoe that provides exceptional energy return and a lightweight feel. It's designed for speed and power. The Saucony Endorphin Speed 3 (around $170) is a more versatile option, offering a balance of cushioning and responsiveness, making it suitable for both bounding and tempo runs.

Product Comparison: The Adidas Adizero Adios Pro 3 is a high-performance racing shoe designed for maximum speed and efficiency. The Saucony Endorphin Speed 3 is a more versatile option that provides a balance of cushioning and responsiveness, making it suitable for a wider range of workouts. Consider your budget and performance goals when making your choice.

Ankle Pops: Strengthening Calf Muscles and Ankle Stability

Ankle pops are a simple yet effective drill for strengthening calf muscles and improving ankle stability. This drill helps prevent injuries and enhances running efficiency.

How to do it: Stand tall with your feet hip-width apart. Rise up onto your toes, then lower back down. Repeat this movement, focusing on engaging your calf muscles.

Product Recommendation: Minimalist or lightweight shoes are ideal for ankle pops. The Merrell Vapor Glove 6 (around $100) is a minimalist shoe that allows you to feel the ground and strengthen your feet and ankles. The Altra Escalante 3 (around $140) is a zero-drop shoe that promotes a natural foot strike and allows your feet to move more freely.

Product Comparison: The Merrell Vapor Glove 6 is a true minimalist shoe with minimal cushioning, providing maximum ground feel. The Altra Escalante 3 offers a zero-drop platform with a moderate amount of cushioning, providing a balance of ground feel and comfort. Choose based on your preference for cushioning and ground feel.

Cadence Drills: Increasing Stride Frequency and Reducing Overstriding

Cadence drills focus on increasing stride frequency and reducing overstriding. This helps improve running efficiency and reduce the risk of injuries.

How to do it: Use a metronome or running watch to maintain a cadence of around 170-180 steps per minute. Focus on taking shorter, quicker steps. You can also use music with a specific BPM (beats per minute) to help you maintain the desired cadence.

Product Recommendation: A running watch with cadence tracking is essential for this drill. The Garmin Forerunner 255 (around $350) is an excellent option. It provides accurate cadence tracking, as well as other useful metrics such as heart rate and GPS. The Polar Pacer Pro (around $300) is another great choice, offering similar features and a sleek design.

Product Comparison: The Garmin Forerunner 255 offers a wider range of features and a more comprehensive training platform. The Polar Pacer Pro provides a more streamlined and user-friendly experience. Choose based on your preference for features and user interface.

So there you have it – seven effective drills to improve your running form. Remember to incorporate these drills into your routine gradually and listen to your body. With consistent practice, you'll be running more efficiently and injury-free in no time. Happy running!