Seven Running Drills to Improve Speed, Form, and Efficiency

When I first started performing running drills, I felt silly.

Arent neon short shorts embarrassing enough?

But running drills can be hugely beneficial to both casual runners and experienced devotees.

This post originally appeared onStrength Running.

You might have a lot of questions:

What drills are ideal for beginners?

When should form drills be done?

How often should I do drills?

But first, lets dive into some background on drills.

Who Should Perform Running Drills?

Theyre a great way for beginners to increase their athleticism, reinforce proper mechanics, and improve their form.

Theyre also beneficial for more advanced runners for the same reason.

Prioritize proper form and never complete any exercise that causes pain.

Drills are a key in ofskill exercisealso known astechnical workfor runners.

Strength work (like amedicine ball workout)

This sequence displays good programming.

Just remember that not every session will include all of these training elements.

In terms of frequency, most runners can do drills twice per week for best results.

Theyre best performed before faster workouts, races, and other challenging sessions.

They can also be done as part of a circuit.

you’re free to see how this looks in Strength Runningsadvanced circuit workout.

you could perform these drills almost anywhere theres space.

Youll usually need about 50 meters of unobstructed space like a road, sidewalk, or field.

So you might truly do them almost anywhere!

I recently spent a few hours at the track, filming a ton of new content.

Part of that footage included seven of the most effective drills to improve speed and form.

Its not necessary to do all seven of these form drills every time.

That would take another 20+ minutesvaluable time for most runners!

Its best to choose drills that help with the goals of the particular training session and alsoyourspecific needs.

Get his latest coaching advice and free injury prevention coursehere.