Drills are the secret sauce behind effortless, efficient running

Most runners underestimate running drills — but they’re one of the most powerful tools in your training. Drills don’t just warm you up; they reshape your mechanics, improve efficiency, and activate the muscles you need for fast, smooth running.

The Importance of Running Drills

As runners, we use running drills for two main purposes:

1. To improve our running form and become better, more efficient runners.

2. To prime our body for an important workout by activating muscles and tendons.

   
   

Running drills can be seen as a neuromuscular form of training. New synapses are formed, and new connections are made in our brain, enhancing our overall performance.

Key Benefits of Running Drills

We have several running drills in our toolbox, and mostly, they teach us the following:

Short Ground Contact

One thing that separates elite runners from amateur runners is their short ground contact time. Elite runners' feet touch the ground for just 0.1 to 0.2 seconds with each step. This quick contact is crucial for speed.

Maximum Force Production

Within that short contact time, we need to produce maximum force. This allows our body to 'fly' for as long as possible before touching the ground again.

Maintaining Proper Posture

Keeping our body straight up and our hips high is essential. Many amateur runners adopt a 'sitting' running form, which prevents them from using the full length of their legs. This issue can stem from weakness in the hamstrings and glutes. In addition to running drills, strength training is vital for addressing muscle weakness. The higher our hips, the more force we can apply to the ground.

Utilizing Elastic Energy

Our body has free energy at its disposal. The tendons around our ankles and knees are excellent at storing and releasing energy. Elite runners excel at using this elastic energy, which is part of the reason why they can run at 3.00 per km with apparent ease. Drills teach our body to harness this elastic energy effectively.

Types of Running Drills

The different running drills that we recommend include the following (note that this is just a selection of all drills available):

1. Scissors: A great starting exercise focusing on short and light ground contact. The feet should react quickly, touching the ground and popping back up. Keep the body tall and engage the core muscles. Avoid leaning backward. This drill is also excellent for activating the hamstrings.

   
   

2. Scissors, 2nd Version: This version involves applying more force into the ground, creating a more aggressive push-off. The hamstrings become seriously engaged, preparing them for faster running.

   
   

3. Single Leg Skips: Skips are fantastic for teaching short ground contact while utilizing the elastic energy of our tendons and muscles. Maintain a tall posture and engage the core while driving the legs down to the ground quickly.

   
   

4. Double Leg Skips: This variation focuses on bringing both legs down to the ground with force, preparing the body for interval workouts or speed sessions.

   
   

5. Hopping: This drill emphasizes short ground contact and proper use of the Achilles tendons to maximize elastic energy production. It also improves coordination.

   
   

6. Bounding: This exercise should be done at the end of your session when your body is ready. The focus is on hitting the ground with force, one leg at a time, creating a hard push-off to fly as far as possible. This drill engages the hamstrings, glutes, calves, and quadriceps, along with our tendons.

   
   

7. Hill Sprints: Hill sprints are among the most powerful running drills you can incorporate into your training. The incline naturally encourages better mechanics—tall posture, high knees, and quick turnover—while reducing impact on your joints. They activate your glutes, hamstrings, and calves, building explosive strength that translates into smoother, faster running on flat ground. A few short bursts uphill can enhance your power and form more than miles of easy jogging ever could.

   
   

8. Strides: Strides focus on rhythm and refinement. These controlled accelerations help you reconnect with good posture, relaxed speed, and efficient movement. They sharpen your cadence, improve your running economy, and gently remind your body what “fast but smooth” feels like. Whether you add them after an easy run or before a significant workout, strides are the simplest way to stay sharp without adding fatigue.

   
   

Conclusion

Each drill teaches your body to reduce ground contact time, produce more force, run tall, and tap into the elastic energy stored in your tendons. Whether you're a new runner or chasing personal records, these drills will enhance your form, make your stride more powerful, and improve your movement efficiency. Use them before workouts, after easy runs, or as a weekly technique session.

Run smarter. Move better. Train like an athlete.