In the running drills video below, I slow the motion down a bit so it’s easier to see. When YOU perform the running drills, you should get the legs / feet down to the ground more quickly, with purpose. As if you were trying to run up stairs quickly one step at a time. I’ll add another video soon that shows them activating at real speed. Meanwhile, if you want to understand exactly which muscle to use to get the legs / feet back down to the ground fast, take a look at this article (with another video) on how to increase cadence in the correct way.
What’s on this page?
- Why should we do Running Drills?
- Who should do Running Drills?
- Why are Running Drills beneficial?
- When to do Running Drills
- How to do Running Drills
- Getting it wrong – things to look out for
- Marching Drills
- Skipping Drills
- Run with High Knee
- Carioca drill
- Strides
Why should we do Running Drills?
- Range of Motion
- Get Ready to run fast
- Agility
- Balance
- Co-ordination
- Neuro-muscular control
- Strength
- Proprioception
- Running form break down
Who should do Running Drills?
Elite runners don’t really need to do running drills. They do them more out of habit than anything else. Plus it looks good on social media. They are normally already excellent at everything on the list above!
The average runner doesn’t have great running form, or balance or many of the other things in the list above. So most runners can benefit from doing running drills.
Why are Running Drills beneficial?
Here’s some greater detail on why Running Drills will benefit your running.
Most of our running should be at an easy effort level. At that easy effort level, the range of motion we use for our legs is much reduced compared to when we do, for example, a 5K race. Running Drills help us get used to a larger range of motion and remind us of the motions we are going to use when we are warming up and getting ready to run fast, perhaps in a session or race.
Runners can practice increased range of motion, but without running really fast, by including Running Drills in their training (also known as Running Practice Drills or Running Form Drills). These break down various bits of the motions of running, with exaggerated movements, travelling short distances. If you break running down into Knee Drive, Triple Extension and Whip, then Running Form Drills give lots of opportunity to practice these movements and practice speeding them up. If you join our course about how to run with good running form, you’ll learn about those movements and a whole lot more, including running posture and everything you need to know about running like a pro.
Running Drills have the added advantages of improving strength, coordination and proprioception, so they are a great coaching tool.
Running Drills improve strength because they are physically hard to perform well. The first time you try a 20 metre marching drill, you’ll no doubt be amazed how tired your hip flexors get.
Running Drills improve coordination because the brain and limbs are challenged to coordinate all the different limbs and joints involved in ways they aren’t used to. Many times I’ve seen runners of many years struggle to do basic Running Drills the first time, partly due to poor core strength, but mostly just due to the brain being rubbish at controlling the limbs in new scenarios. The good news is that the brain learns fast, so there are quick gains to be had here.
Running Drills also improve proprioception because you are forced to actively think and feel what’s going on. Proprioception is the body’s ability to perceive where it is in space compared to objects around it, and other parts of the body. In drills, you’ll need to be conscious of where the ground is, how hard you are pressing it, where the limbs are in space at any time and how fast the limbs are moving relative to each other.
However, running drills are hard work, so if you are using them just as a warm up for a hard session, consider that you’ve only got a limited amount of energy for the session. So you need to limit the time spent doing them, otherwise you might not benefit as much from the important bit – the actual session work!
When to do Running Drills
Due to the increased range of motion, Running Drills are great as part of a dynamic warm-up before a race or hard session. They can be used in a longer mini-session of their own. Or they can be inserted after a session to improve your ability to move well at the end of a race when tired. If it’s a really cold day, standing around for a rest in between drills might not work, so be waring of cooling down too much during drills just before starting a hard session.
Most runners should only perform a running drills session once a week, although if you are just doing a few as part of a warm-up, they can be done more often. Faster, more experienced runners can perform a drills session twice a week. Why is this? Running Drills are tough, due to the range and speed of motions, so therefore a risk. If you are not already doing them, and are considering learning some, please introduce them gradually, to give the body time to adapt.
How to do Running Drills
Running Drills are performed travelling short distances with constant self-monitoring. You should be rested and ready before starting the next bit of each Drill because it is essential to have excellent form, rather than rushing into the next one with sub-optimal, tired form. You need to try to avoid training your body to move incorrectly! Leave yourself 60+ seconds between each drill, depending on how tired you feel.
For endurance runners, the most appropriate running drills to start with are:
- Marching A and Marching B
- Skipping A and Skipping B
- Carioca (a.k.a. Grapevine)
- Strides
- Run with High knee
The “Marching” and the “Skipping” drills are broken down into A and B versions. The A is easier. The B is more advanced. Additionally, they can be performed first with one leg, then the other and then both legs together. Sometimes performing them with just one leg can be harder, so watch out for that.
“Carioca” (or Grapevine) is a fairly different drill. It simulates sideways movements that we don’t normally do while running in a straight line. When running on the road or on trails, we turn corners, which is a very similar movement. This sudden movement, with twisting of the knee, can be a danger area for injury if you are tired. Practicing sideways movements during training will reduce your risk in real-world running. It would also be useful as a warm-up for a speed session in which you turn around half way due to the constraints of a training area.
“Run with High Knee” drill is on the list, but is hard to perform well. If new to drills, I suggest you start with “Marching” and master that for a few weeks, before moving on to “Skipping”, and definitely leave “Run with High Knee” till much later. Performing Run with High Knee when not strong enough and with poor form is an injury risk. It is also incorrectly training muscle movement, so essentially detraining. If you find it hard to do the drill with knees reaching hip height, stop and retry while bringing them knee up much less.
Getting it wrong – things to look out for
Posture! Posture is the number one thing to get right in all of these running drills. Keep your head up and back straight. Try to feel your legs and feet rather than looking down at the floor, because looking down will cause your posture to droop. You might have to look down to start with to check you are doing it right, but once you know what “right” feels like, quickly form the habit of doing it without looking down. Video yourself to check.
Glutes. If you just let the leg drop back down, you are missing out on a major aspect of these drills. You want to whip the raised leg down quickly. This means pulling the thigh back down to the ground with the glutes (bum muscle).
Wobbling around. This might seem obvious, but it’s worth mentioning. If you are wobbling around doing any of these drills, it may be too difficult for you at your current level of experience or tiredness. If you can perform the Marching Drill perfectly but wobble around during the Skipping Drill, then keep an eye on that. If it doesn’t become more controlled after a few sessions, drop back to the Marching Drill. Or do the Skipping Drill on the spot instead of while moving forwards. Similarly if the easier “A” version is perfect, but you wobble around on the “B” version, consider dropping back to the “A”. Also note that even though you might be able to perform a drill easily at the start of a session, you may find it tougher at the end of a session.
If your form is off during the drills due to tiredness, it might not be the right time to plough on through, because you want to train the body in good movements, not poor movements.
Arms: while travelling slowly in these drills, there’s a temptation to start chopping the arms, so the elbows bend till the arms are straight. Sprinters might run like that in their first few steps, but endurance runners don’t run like that, so they instead need to keep the arms bent at the elbows as if they were running normally. Remember to drive the elbows back hard for improved balance. However, arms are a bonus for these drills – getting the posture and the leg movements right is the first step.
Marching A Drill
Refer to the video above. Here is the Marching A drill. We’ll start with just marching with the right leg. As the left foot is placed on the floor, the right knee is driven up to hip height, lower leg hanging downwards, with ankle hooked at 90° so it ends up parallel to the floor. The right elbow drives backwards, remaining bent as if running, and not chopping.
Now engage the glute to pull the leg back down again rapidly. As the right foot touches back down underneath the hip, the left leg takes an easy (non-marching) step and the cycle repeats again.
Once you have mastered the movement on the spot, try it again taking little steps forward for 20 metres.
Now swap to marching with the left leg instead for another 20 metres.
Finally, perform the drill with both knees driving off the floor alternately – you are now marching with both legs.
For sprinters, these drills are sometimes performed without touching the heels down, but for endurance runners like you, it’s OK to touch the heel down just after the forefoot. Remain in control, minimising wobble at the ankle and all the way up the body with strong posture.
Marching B Drill
Here is the Marching B Drill. This is a progression from the A Drill by swinging the lower leg rather than letting it hang.
As the knee drives up, let the calf and foot swing backwards up towards the buttock on reflex. When the driven knee nears hip height, kick the sole of the foot forward.
Then the full leg is snapped back down in a pawing action, whilst controlling the movement of the calf by engaging the hamstring. If you feel the calf is just flailing around in front of you, it’s because the hamstring isn’t being used, so try it in slow motion – you will feel the back of you airborne leg go a bit tight as you keep it under control in the air.
There’s a scraping noise on the floor when you land so this is best done in shoes, not barefoot.
Skipping A Drill
Here is the Skipping A Drill. This is a progression from the Marching A Drill, performed in much the same way, but with the planted foot springing off the ground briefly between strides.
This lets you try using a bit of Triple Extension in addition to the Knee Drive and Whip.
When progressing from Marching to Skipping, runners often get it wrong by dipping forwards slightly at the waist during knee drive. Keep that posture strong!
Skipping B Drill
Here is the Skipping B Drill. This is a progression from the Skipping A Drill, performed in much the same way but with the lower leg moving backwards up to the buttocks and then kicking forwards again. There is a lot to coordinate here, so don’t be surprised if you find the Skipping B drill difficult.
Run with High Knee
Run with High Knee Drill is a progression from the Skipping and Marching Drills by launching into a full running motion, but whilst covering ground slowly over 20 metres, keeping a high cadence. Try performing it using only one leg with high knee first, then swap legs, and then a final 20 metres with both legs.
Run with High Knee is harder than the previous running drills. Learn to perfect the easier ones first before moving on to running with high knee. I see a lot of club runners doing this drill badly when they aren’t ready for it.
The Run with High Knee drill can go wrong if you find yourself leaning backwards, or sometimes forwards while trying to get the knees high. If you are successfully getting your knees up to hip height, but have to lean back to get the knees there, it’s far better to reduce the knee height and use correct posture. As you improve at the drill over time, you’ll find you can lift the knees higher over the coming weeks.
Carioca
Here is the Carioca Drill, also known as Grapevine Drill. This drill requires a high degree of coordination. If you have not tried it before, start with a very slow walk! Travel sideways by crossing the right leg in front of the left, then bring the left leg round and up to meet the right. Then continue travelling, by repeating the process behind instead of in front. So the right leg drops back behind the left leg and then the left leg is brought round and down to meet the right.
That description was quite wordy though. Don’t overthink it! Just give it a go.
Do the Carioca drill in one direction for 10-15 seconds, before travelling back in the other direction. You don’t turn around. Keep facing forwards.
During this Drill, your arms naturally fall into a spinning movement a little bit like they would perform if you were doing a sudden corner.
Once you’ve nailed the motion at a walking pace, with good posture, speed it up to a run! You may even find it easier.
Runners get this drill wrong by taking it too seriously and travelling sideways in an overly wooden way. It should feel fun, like a dance. Yes, your posture should remain strong and upright, but your legs should be soft and springy.
Don’t worry about exactly where the feet are pointing when they land. Having them land at lots of different angles is good. You’ll note that once the foot lands, the rest of the planted leg twists around the foot while the airborne leg crosses over. It’s this twisting that is risky when performed suddenly while running, such as when making sharp turns or avoiding obstacles, so the Carioca drill helps prepare you.
Strides
Strides are a more simple running drill. Find something like a football pitch in length, 80-100 metres. From a standing start, gradually speed up, so you’ll be running slowly in the first 10 metres, then as you get to the middle, you will be running fast.
At that point, run a few strides very quickly, not quite sprinting though. As a beginner, start with 6 steps. Exaggerate your movements slightly. How quickly can you do Knee Drive? How quickly can you Whip the leg down again? Can you feel Triple Extension at the back with each stride. Drive the elbows backwards hard with purpose. How quick can you make your cadence?
Then, whilst maintaining an excellent posture, slow it back down again gradually to the finish line.
Runners often get this wrong by their posture and running form collapsing after the middle few fast strides. Maintain that great posture, just with shorter and shorter step length to slow you down.
Also make sure you are properly warmed up before doing Strides.
Running Drills in practice
Don’t rush into doing lots of these drills. It’s better to perform just a few minutes of running drills with great form and posture, than have dreadful form during 20 minutes of drills.
Beginners: Stick to Strides, March A, Skip A and Carioca. Avoid Run with High Knees.
Intermediate: Add March B and Skip B
Advanced: Increase distance for Skip and Run to 30 metres. Add Run with High Knees if you feel you have mastered the others.
