These three drills will help form the foundation for a smooth, efficient run stride.
This drill’s focus is on firing your hip flexors in a rhythmic, dynamic manner.
Do it: Stand tall and drive your knee upward as if you were going to knee a soccer ball. Start with skipping and progress to running.
This drill helps teach you to get your foot strike below your center of gravity.
Do it: Lift your knee in a similar manner to the A’s drill, but extend your leg to almost-straight while your foot has started to travel back toward the ground. The foot strikes the ground directly under your center of gravity. When your legs are traveling downward, there should be a definitive acceleration of the leg/foot. Start with walking and progress to skipping.
This drill, also known as butt kicks, helps to establish a quick heel lift which contributes to a long, fast stride.
Do it: Run with a very high cadence and slight forward movement as you kick your heels to your butt.
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When done properly, Bobby McGee says this drill is helpful for balance, coordinating the shoulders with the hips.
2012 Ironman world champion Pete Jacobs walks us through his favorite pre-run drills.
Pete Jacobs discusses the importance of running technique and how he learned about the most efficient way to run.
Sage Rountree describes the first of three Low Lunge exercises that will open up your hips and increase your stride length.
This Multisport World NYC seminar features USAT-certified coach Joshua Gold. Gold provides five running drills to help you become a better