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Running

Running Drills,” consists of the four Running Drills (RD1–RD4).

In running form there are an infinite number of individual differences. The first important difference occurs when the foot strikes the ground. The exercises in Running Drill 1 are one way to improve perception of the way the bodyweight interacts with the ground. Understanding and practicing these drills may help reduce impact on your body and develop running skill.

  1. Heel Strike

    The Heel Strike is the first exercise in Running Drill 1. This exercise increases awareness of the stiffness and locked joints of the leg when the heel strikes the ground first—a rear-foot strike. Perform the exercise as follows:

    • The starting position for the Foot Strike is the Straddle Stance position with hands on hips.
    • From the starting position, take an exaggerated step forward with the LEFT leg deliberately landing on the left heel keeping the forefoot off the ground.
    • Repeat this exercise 5–10 times.

  2. Heel Run In Place

    The Heel Run in Place is the second exercise in Running Drill 1. This exercise increases awareness of the braking effect and backwards motion created with a heel strike. Perform the exercise as follows:

    • The starting position for the Heel Run in Place is the Straddle Stance position with arms relaxed at the side, knees slightly flexed.
    • From the starting position, run in place for 10–15 seconds.
    • If conditions permit, repeat without shoes on.

  3. 8-Count Foot Strike

    The 8-Count Foot Strike increases awareness of ground contact on the whole foot, including the ball of the foot.

    Perform the exercise at a slow cadence:

    • The starting position for the 8-Count Foot Strike is the Straddle Stance position with hands on hips.
    • On count 1, step forward onto the left heel.
    • On count 2, allow the left foot to fall flat on the ground.
    • On count 3, raise the left heel from the ground.
    • On count 4, return to the starting position.
    • On count 5, from the starting position, step forward onto the right heel, keeping the right toes off the ground.
    • On count 6, allow the right foot to fall flat on the ground.
    • On count 7, raise the right heel from the ground.
    • On count 8, return to the starting position.
    • Repeat this movement 5–10 times before running a short distance or 3–5 seconds.

  4. Run In Place 1

    Run in Place 1 is designed to increase awareness of weight-bearing through the ball of the foot. Perform the exercise:

    • The starting position for the Run in Place 1 is the Straddle Stance position with arms relaxed at the side.
    • Run in place with a ball-of-foot strike for 30 seconds.
    • As skill improves, increases the height of the foot lifted from the ground.

  5. Run In Place 2

    Run in Place 2 increases awareness of weight-bearing through the ball of the foot. Perform the exercise:

    • The starting position for the Run in Place 2 is the Straddle Stance position with arms relaxed at the side.
    • From the starting position, run in place.
    • Run in place with a ball-of-foot strike for 30 seconds with and without shoes.
    • As skill improves, increases the height of the foot lifted from the ground.

Running Drill 2 is one way to improve the strength of the muscles needed to prepare the body properly to run.

  1. Double-Leg Hop

    The Double-Leg Hop is the first exercise in Running Drill 2. This exercise increases the strength of the leg muscles and tendons involved in lifting the feet from the ground. Perform the exercise as follows:

    • The starting position is the Straddle Stance position with arms relaxed at the side.
    • From the starting position, slightly bend the knees and jump in place. Start with small quick jumps gradually increasing the height and speed as strength improves.
    • Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.

  2. Single-Leg Hop

    The Single-Leg Hop is the second exercise in Running Drill 2. This exercise increases the challenge to the muscles and tendons in each leg that assist with running. Perform the exercise as follows:

    • The starting position is the Straddle Stance position with the right leg placed beneath the right hip—the Runner’s position.
    • From the starting position, hop on the left leg 10 times before pausing to switch legs to repeat the exercise on the left leg.
    • Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.
    • Progress to higher hops as skill improves. +Running Drills

  3. Skip In Place

    The Skip in Place is the third exercise in Running Drill 2. This exercise increases coordination and the ability to move quickly from support on one foot to another. Perform the exercise as follows:

    • The starting position is the Straddle Stance position with arms relaxed at the side.
    • From the starting position, skip in place for 3–5 seconds.
    • Pause in the starting position before repeating this exercise 2–3 times before running a short distance or for 3–5 seconds.
    • Progress to higher skips as skill improves.

  4. Criss Cross

    The Criss Cross is the fifth exercise in Running Drill 2. This exercise increases mobility, coordination, and strength in the muscles of the hips and legs in multiple planes of movement. Perform the exercise as follows:

    • The starting position is the Straddle Stance position.
    • From the starting position, jump while crossing the left foot over the right to land with the feet crossed. Land on the balls of the feet, progressing to the heels.
    • Immediately jump again to cross the right foot in front of the left before landing.
    • Repeat 5–10 times before pausing in the starting position. Run a short distance or for 3–5 seconds.
    • Progress to faster step cadence as skill improves.

  5. Pendulum

    The Pendulum is the sixth exercise in Running Drill 2. This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination. Perform the exercise as follows:

    • The starting position is the Straddle Stance position with arms relaxed at the side.
    • From the starting position, swing the left leg out to the side while balancing on the right leg. Keep the left leg straight.
    • Bring the left leg back to the starting position before swinging the right leg out to the side.
    • Repeat this motion 10 times before pausing in the starting position. Run a short distance or for 3– 5 seconds.
    • Modify the switch between legs by performing a quick, low hop on the support leg as the swing legs moves back toward the starting position.

  6. Alternate Twist Jump

    The Alternate Twist Jump is the seventh exercise in Running Drill 2. This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination. Perform the exercise as follows:

    • The starting position is the Straddle Stance position with arms relaxed at the side.
    • From the starting position, jump and twist the hips and legs to the left, landing in a staggered stance with the left foot forward.
    • Pause before jumping and twisting back to the right to return to the starting position.
    • From the starting position, jump and twist the hips and legs to the right, landing in a staggered stance with the right foot forward.
    • Pause before jumping and twisting again to the left to return to the starting position.
    • Keep the shoulders and head facing forward throughout the movement.
    • Progress to completing 5–10 repetitions before running a short distance or for 3–5 seconds.

  7. Hip Raise Push-Up

    The Hip Raise Push-Up is the eighth exercise in Running Drill 2. This exercise increasingly targets the hip flexor muscles. Additionally, this exercise helps increase the perception of moving forward as a single unit, preventing bending at the waist. Perform the exercise as follows:

    • The starting position is the Front Leaning Rest position.
    • From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the same flex position used in the Recovery Drill exercise, the Extend and Flex.
    • From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
    • Repeat 10 times before moving into the starting position. Move to the Straddle Stance position before running a short distance or 3–5 seconds. +Running Drills

  8. Single-Leg Hip Raise Push-Up

    The Single-Leg Hip Raise Push-Up is the ninth exercise in Running Drill 2. This exercise targets the hip flexor muscles. Perform the exercise as follows:

    • The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground.
    • From the starting position, with elbows remaining fully extended and left foot off the ground, lower the hips toward the ground before quickly moving them back up and into the flex position.
    • Switch support to the left foot, lifting the right foot 8–12 inches from the ground.
    • From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
    • Continue switching support 5–10 times before moving into the starting position.
    • Move to the Straddle Stance position before running a short distance or 3–5 seconds.

  9. Single-Leg Out Hip Raise Push-Up

    The Single-Leg Out Hip Raise Push-Up is the tenth exercise in Running Drill 2. This exercise is an advanced challenge for the hip flexor and extensor muscles. Perform the exercise as follows:

    • The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground and held out to the side, or abducted.
    • From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the flex position.
    • Switch support to the left foot, abducting and lifting the right foot 8–12 inches from the ground.
    • From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
    • The elevated foot remains off the ground throughout the exercise.
    • Continue switching support 5–10 times before moving into the starting position. Move to the Straddle Stance position before running a short distance or 3–5 seconds.

Running Drill 3 challenges the runner’s ability to combine lessons of the previous running drills into a smooth, sustained run.

  1. Alternating Foot Strike

    The Alternating foot strike is the first exercise in Running Drill 3. Perform the exercise as follows:

    • The starting position for the Alternating foot strike is the upright torso with hands in the ready position against the wall. With the left leg is directly beneath the body with the foot, hips, and shoulders in alignment while balancing on the supporting leg.
    • From the starting position, with hands on the wall, the foot should draw a half a semi-circle from the ground.
    • Focus on switching to support leg rapidly prior to lowering the right leg.
    • Repeat this exercise up to 5 times on both sides before running a short distance or 3–5 seconds. +Running Drills

  2. Hop in Place

    The Hop in Place is the second exercise in Running Drill 3. This exercise focuses on single leg agility and balance. Perform the exercise as follows:

    • The starting position for the Hop in Place is the upright torso with the foot, hips, and shoulders in alignment. The left leg is the balance leg.
    • From the starting position, push off the ground and land back in the starting position. Concentrate on keeping the head and upper body in same place.
    • Repeat 5–10 times on both legs before running a short distance or 3–5 seconds.

  3. Hop Forward

    The Hop Forward is the third exercise in Running Drill 3. This exercise prevents bending at the waist. Perform the exercise as follows:

    • The starting position for the Hop Forward is the upright torso with the foot, hips, and shoulders in alignment.
    • From the starting position, hop from one foot to the other in place before progressing forward by hopping for a short distance or 3–5 seconds. +Running Drills
    • After completing the drill, run a short distance or for 3–5 seconds.

  4. Backwards Run

    The Backwards Run is the final exercise in Running Drill 3. This exercise increases the perception of gravity—you will feel how easy it is to let gravity do the work of moving you when running backwards. Perform the exercise as follows:

    • The starting position is the Straddle Stance position. The runner runs in place at 180 steps per minute.
    • After a few seconds, lean the torso back and allow the feet to follow and run backwards for a short distance. At that point and without stopping, turn around and run forward for 3–5 seconds.
    • Repeat this exercise up to 5 times.

In training, nothing equals the importance of proper skill. Correction exercises are used to improve running skill by correcting improper form.

  1. Hands in Front

    Hands in Front is the first exercise in Running Drill 4. This exercise brings the trunk into a more upright position. It improves the perception of trunk position and increases awareness of the tendency to lean from the waist. Make the following moves:

    • The starting position for the Hands in Front is the upright torso with the foot, hips, and shoulders in alignment with arms straight out in front of the body from the shoulder, hands clasped together.
    • From the starting position, run a short distance or 3–5 seconds.
    • Repeat this exercise up to 5 times before running a short distance without Hands in Front.

  2. Hands Behind

    The Hands Behind is the second exercise in Running Drill 4. This exercise brings the trunk into a more upright position, improves the perception of trunk position, and increases awareness of the tendency to lean from the waist. In this drill, you will feel pushed into leaning and will have to resist. Perform the exercise as follows:

    • The starting position for the Hands Behind is the upright torso with the foot, hips, and shoulders in alignment with arms behind the back hands clasped together.
    • From the starting position, run a short distance or 3–5 seconds.
    • Repeat this exercise up to 5 times before running a short distance without Hands Behind.

  3. Hands on Back

    The Hands-on Back is the third exercise in Running Drill 4. This exercise prevents bending at the waist. Perform the exercise as follows:

    • The starting position for the Hands-on Back is the upright torso with the foot, hips, and shoulders in alignment with the hands placed on the small of the back.
    • From the starting position, run a short distance or 3–5 seconds.
    • Repeat this movement up to 5 times before running a short distance or 3–5 seconds without the hands on the back.

  4. Hands on Belly

    The Hands-on Belly is the fourth exercise in Running Drill 4. This exercise increases the awareness of not bending at the waist. Perform the exercise as follows:

    • The starting position for the Hands-on Belly is the upright torso with the foot, hips, and shoulders in alignment with the hands on the belly.
    • From the starting position, run a short distance or 3–5 seconds.
    • Repeat this movement up to 5 times before running a short distance or 3–5 seconds without the hands on the belly.

  5. Shin Burn

    The Shin Burn is the fifth exercise in Running Drill 4. This exercise reduces the tendency to heel strike by fatiguing the muscle that supports the heel strike. Perform the exercise with a coach or partner to assist:

    • The starting position for the runner is the Straddle Stance position with staggered legs and arms relaxed at the side. The partner kneels to the front left side of the runner, with one hand on the top of the runner’s left foot and the other hand on the back of the runner’s left knee to prevent knee extension.
    • From the starting position, the runner raises the left foot while the partner holds the foot down.
    • Repeat this movement up to 5 times on each foot before running a short distance or 3–5 seconds. +Running Drills

  6. Infantry Run

    The Infantry Run is the sixth exercise in Running Drill 4. This exercise applies skills learned in the previous Running Drills with assistance of feedback from a partner. It is best conducted around the physical training track in intervals such as the 30:60s or 60:120s. Perform the exercise as follows:

    • The starting position for the runner is the is the upright torso with the foot hips and shoulders in alignment. For the partner, the starting position is standing behind the runner also in the upright torso with the foot hips and shoulders in alignment. with hands on the runner’s shoulders.
    • From the starting position, both run in place at the same cadence—3 steps per second— until the lead runner initiates a run.
    • Repeat around a physical training track at speed that allow both to stay in step.

  7. Battle Buddy

    The Battle Buddy is the seventh exercise in Running Drill 4. This exercise applies skills learned in the previous Running Drills with assistance of feedback from a partner. It is best conducted around the physical training track in intervals such as the 30:60s or 60:120s. Perform the exercise as follows:

    • The starting position for the runner is the upright torso with the foot hips and shoulders in alignment. For the partner, the starting position is standing shoulder to shoulder next to the runner also with an upright torso with the foot hips and shoulders in alignment.
    • From the starting position, begin running in place at the same cadence of 3 steps per second until the lead runner initiates a run. Run elbow to elbow for a short distance or 3–5 seconds.
    • Repeat this movement up to 5 times before running around a physical training track for intervals and speeds that allow both to stay in step.