Video: 3 Drills For A Better Running Stride

  • By Jené Shaw
  • Published Feb 1, 2015
  • Updated Aug 16, 2016 at 10:05 AM UTC

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.

RELATED: Five Technique Drills For Better Running

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Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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