7 Running Drills You Can Do at Home

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7 Running Drills You Can Do at Home

 

While we’re staying home, we also want to stay fit, healthy and active. We asked running coach, Christine Prokopiak to share the workouts she’s been doing at home to keep fit and strong. She shared 7 running drills that can be done at home, even in small spaces. 

 

What are Running Drills

Running Drills are used to improve running bio-mechanics and efficiency. It doesn’t matter if you are a new or experienced runner, or a fast or slow one – do them consistently to maintain fitness and take your performance to the next level.

 

Suggestion: Measure out 40m on a flat, stable surface. Grass or tar is perfect. Choose 4 drills to do twice a week, after a dynamic workout and before a short run.

Do 4 sets of each drill e.g.

40m x 4 of buttkicks,

40m x 4 of high knees,

40m x 4 of single leg hops,

40m x 4 of A skips.

Take a 10 sec breather in between each 40m and 60 sec rest after each set.

The Goal: Form and focus is key, not how quickly you do these!

 

IN LOCKDOWN: Choose a 20m or even 10m space to do these in. Do a dynamic warmup routine and then the drill session. Finish off with either a) 100 skips or b) 100 air squats or c) 100 glute bridges – more conditioned runners can do all 3!

  • Butt Kicks
  • High Knees
  • A Skips
  • Sideways Bounding
  • Forward/Circular Jumps/Hops
  • Lateral/ Diagonal Jumps/Hops
  • Hamstring Extensions

 

Butt Kicks

 

Purpose: Butt kicks engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

 

How: Move forward and try to kick yourself in the glutes with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion.

 

 Watch this video to see how to do it:

 

High Knees

 

Purpose: The high knees drill accentuates knee lift and glutes and hamstring power, which are keys to running fast and efficiently, as well as powerful and efficient leg drive.

 

How: Taking short steps with a very quick cadence, alternate thrusting knees upward until your thigh breaks a plane parallel to the ground.

 

Watch this video to see how to do it:

 

 

 A Skips

Purpose: Bounding increases foot, calf and hamstring muscle power and develops single-leg stance stability necessary to maintain fluid running form while fatigued.

 

How: On a flat surface alternate thrusting into the air off one leg in an exaggerated skipping motion. The focus should be on a powerful leap into the air and a quick (but not super fast) cadence. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground.

 

Watch this video to see how to do it:

 

 

Sideways Bounding

 

Purpose: This drill develops lateral strength and agility necessary to stabilize the body and maintain single-leg balance during forward running motion. Specifically, this drill works the glutes, hip flexors, tensors, abductors and psoas muscles in ways that are otherwise neglected in forward running.

 

How: With an upright torso and level head, move laterally in one direction by alternately bounding with your legs spread and your legs together. You’ll probably need to swing your arms overhead in an opposite pattern to maintain balance.

 

Watch this video to see how to do it:

 

Forward or Circular Jumps/Hops

 

Purpose: Improves leg strength

 

How: Keeping feet together, lower by bending your knees. Then leap explosively into the air raising your arms up overhead. This can be done in a forward moving motion or by staying in place and turning in one direction to complete a circle and then going back in the opposite direction.

 

Watch this video to see how to do it:

 
 
Laterals/Diagonal Jumps/Hops

 

Purpose: Improves leg strength

 

How: Keeping feet together, lower by bending your knees. Then leap explosively into the air and raise your arms up overhead, moving forward in a diagonal motion.

 

Watch this video to see how to do it:  (do this for the 40m or for 30 sec):

 

Hamstring Extensions

 

Purpose: This drill increases mobility of the hamstring and gluteal muscle groups and enhances forward hip extension necessary for running fast with efficient form.

 

How: With an upright posture and straight legs, alternately flick one leg forward while reaching with the opposite hand to lightly tap the extended foot. Focus on form, not speed.

 

Watch this video to see how to do it:

 

For more running tips you can find christine on instagram @christinesolebuddies

 

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