Before sharing running drills with the run club participants, I always give the same speech.
“Running drills can be the magic pill to run faster! Improving running form, efficiency and coordination are just some of their benefits. When done consistently, all it takes is a few minutes each week to see the improvements. They really are magical!”
Sorry if you’ve heard me say that multiple times, but I will keep repeating myself until I see you guys doing it!
DEADMAN
Target muscle
Hip and ankle muscles and joints.
When it should be done
Before workouts, rest days.
Why is important for runners
Improves running form and coordination.
Common injury can be avoided with the exercise
Any lower extremity pain, especially to the ankle.
Sets/reps
20 repetitions on each side or until body feel warmed up.
QUICK FEET
Target muscle
Total body, especially ankles.
When it should be done
Total body, especially ankles.
Why is important for runners
Improves running form and efficiency, increases blood circulation.
Common injury can be avoided with the exercise
Improves running form and efficiency, increases blood circulation.
Sets/reps
Five yards x2 or until body feel warmed up.
AGILITY
Target muscle
Total body.
When it should be done
Before workouts, rest days.
Why is important for runners
Improves running form, coordination, increases blood circulation.
Common injury can be avoided with the exercise
General Ankle, knee, hip pain.
Sets/reps
15 seconds x2 or until body feel warmed up.