Running Drills

More and more Cebuanos are getting infected with the running virus. A few ran the MILO Marathon Manila Eliminations last weekend while many are preparing for the MILO Cebu Eliminations this September. Mileage increases. Endurance improves. But are they enough?

Injury-free and pain-free running are dependent on proper running form. Regular training focused on proper form is crucial to every distance runner. 

Running Drills help runners develop or strengthen all muscles involved in running. Coaches often practice drills with runners at least once a week in a track or in a closed flat road with less traffic. Different Drills help correct muscle imbalances and eventually correct your running form. These drills vary depending on which muscle group to target.

These are some of the very crucial running drills common to any running coach. Usually taught during speed training, drills may be used by any runner who wishes to maintain proper form.

1. High Knees. These drills strengthen your hip flexors and stretch you gluts and hamstrings to increase your stride. It also promotes landing or striking with your mid foot/ forefoot during every stride and landing with slightly bent knees.

(Photo from Baldrunner.com)

2. Butt kicks. These drills strengthen your hamstrings and improves knee flexibility used during your heel or ankle lifts. This drill also emphasizes landing with slightly bent knees and striking with your mid foot / forefoot. 

3. Straight leg kicks. This drills strengthen the hip flexors and trains you to land mid foot/ forefoot. It also improves knee joint flexibility.

4. Backward running. When done correctly, this drill strengthens your hamstrings and promotes a longer stride. Note: Never do this drill on the road or on a busy track. Be extra careful to avoid accidents and injury.

  

Do these drills at least once a week together with your interval training and follow with an easy or recovery run the day after. Sore leg muscles are expected. Your form will eventually improve and have stronger knees and legs. 

Pain and injury free running is every runners dream. These drills will bring you a step closer to that dream. Good Luck!!!