3 Best Running Drills: Get Back in the Groove

Train long enough and you’ll likely run into frustration and discouragement a time or two.  These three simple running drills take both ups and downs in stride.

Butt Kicks

Trigger Point Performance The Grid Foam Roller Butt kicks are not only a great warm-up before a run, but they also improve overall form.  This drill simulates the down stroke of your leg to recreate the recovery phase of your gait.

Start with good running posture, keep your legs straight and kick your heels back in an exaggerated motion; connect ankles to your glutes with each kick.  Do this for 5 yards, turn around and return to start, repeating 2X-3X.

If you can’t make contact with your glutes, work on mobility and flexibility.  Stretch after workouts and make a point to engage muscles with dynamic stretches before you train. 

Best For: Building muscle memory and strengthening running mechanics

High Knees

High knees work the initial motion in your gait cycle, the upward movement of your legs. 

Good running mechanics dictate a strong posture and a slight forward lean.  When doing high knees, focus on maintaining strong posture more than the lean. The most common mistake is leaning back too far, neutralizing the drill as it doesn’t simulate correct gait.

Go for 5 yards, turn around; repeat down and back 2X-3X. Maintain solid posture and bring your knees just high enough so your thigh is parallel with the ground.  Focus on form, bringing your foot softly down under you.

***Coaching note: Once these drills are being executed smoothly, combine them.  The High Knee/Butt Kick emphasizes the feeling of punching your leg through during the gait cycle.  When combining the two drills, try to have one heel contact your glute at the same time your other thigh is parallel to the ground.

Best For: Working the upward movement of your stride

A-Skips

A-Skips adds motion to your drills as high knees and butt kicks have you in a virtually stationary position.

Bring your leg up like you’re doing a high knee and skip off the ground with the opposite leg.  Skip and float forward before coming down softly on your lower leg.  Once your foot hits the ground, switch to the other leg, simulating a run.

Skip 5 yards, turn around, repeat down and back 2X-3X.  To add power and endurance, increase the distance or number of reps.

Best For: Drilling the initial phase of your gait

Take your time and work these into your routine to find your running groove again.