The Importance of Running Drills

megan9760
May 21
2 min read

Are you running but skipping running drills and warm-ups?

Yes..it may be the boring work but if skipping...

you're missing some key benefits that can really improve your performance and reduce your risk of injury!

While they may seem simple & repetitive, running drills play a powerful role in improving:

Form ✅
Efficiency ✅
Overall performance ✅

Why to include Running Drills:

Improved Running Form: Drills help reinforce proper mechanics, making your stride more efficient and reducing the risk of injury.
Injury Prevention: By strengthening key muscles and joints, drills help correct imbalances that often lead to overuse injuries.
Enhanced Coordination and Balance: They train your body to move more fluidly, which is especially important on uneven terrain or during speed work.
Speed and Power Gains: Drills help develop muscle memory and explosiveness, both of which are essential for faster running.

Example of a Drill Routine to Include Pre-Session ✅

1. High Knees

How: Run in place, driving knees up toward your chest.

Duration: 20–30 seconds

Purpose: Activates hip flexors, core, and improves leg turnover.

2. Butt Kicks

How: Jog in place, kicking heels up to your glutes.

Duration: 20–30 seconds

Purpose: Warms up hamstrings and increases coordination.

3. A-Skips

How: Skip forward, lifting one knee at a time and using arm swing.

Distance: 20 meters

Purpose: Builds rhythm and reinforces good running mechanics.

4. Leg Swings

How: Hold onto a wall or pole. Swing one leg forward/backward, then side to side.

Reps: 10–15 each direction, each leg

Purpose: Loosens up hips, hamstrings, and adductors.

5. Bounding

How: Exaggerate your running stride with a light jump at each step.

Distance: 20 meters

Purpose: Improves power and stride length.

6. Carioca (Grapevine drill)

How: Cross legs over and behind in a sideways motion.

Distance: 20 meters each direction

Purpose: Engages the hips and improves lateral movement coordination.

7. Strides (Accelerations)

How: Controlled sprints at 60–80% of top speed.

Distance: 60–100 meters

Reps: 3–4

Purpose: Gets your nervous system ready for the run.

Whether you're aiming for a new personal best or just want to feel better on your daily runs, drills are a small investment of time with a big payoff.

REPLY to this email with the word MORE INFO if you would like more information on how to PLAN your Running Sessions with PURPOSE!

Speak soon,

Alex, Sarah, Megan & Tiago