Running drills to increase speed

Running Drills to Increase Speed

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Improving running speed is a common goal for many athletes, whether they are training for competitive races or simply looking to enhance their fitness. Incorporating specific running drills into your training routine can significantly boost your speed by improving your form, strength, and efficiency. Here are some effective drills to help you run faster.

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High Knees

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High knees are a dynamic drill that focuses on knee drive and foot placement, helping to improve overall running form.

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• How to Perform: Stand upright and drive your knees up towards your chest while sprinting in place. Use your arms to assist the movement, pumping them in sync with your legs.
• Benefits: This drill strengthens hip flexors, calves, and glutes while promoting a midfoot strike.

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Butt Kicks

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Butt kicks are excellent for developing hamstring strength and improving the coordination of your running stride.

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• How to Perform: While jogging in place or moving forward, kick your heels up towards your glutes. Keep your knees pointing down and use an arm motion similar to regular running.
• Benefits: This drill enhances hamstring engagement and prepares the body for powerful strides.

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A-Skips

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A-skips reinforce proper knee drive while also engaging the glutes and hamstrings.

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• How to Perform: Skip forward while driving one knee up high, then paw the foot back down towards the ground. Alternate legs with each skip, maintaining an upright posture.
• Benefits: This drill teaches effective foot placement and promotes a strong running stride.

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B-Skips

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Similar to A-skips, B-skips emphasize leg extension before driving the knee up.

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• How to Perform: As you skip forward, extend your leg out in front before bringing the knee up. Focus on a backward pawing motion as you land.
• Benefits: This drill increases hip mobility and enhances push-off mechanics.

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Read: How to improve running endurance and speed

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Bounding

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Bounding is a plyometric exercise that mimics running but emphasizes power and distance in each stride.

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• How to Perform: Exaggerate your running motion by leaping forward with each step, focusing on height and distance. Use a powerful arm swing to aid momentum.
• Benefits: This drill strengthens the calves, quadriceps, glutes, and hip flexors while improving stride length.

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Straight Leg Running

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This drill helps reinforce proper foot strike mechanics while strengthening the lower leg muscles.

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• How to Perform: Run forward with straight legs, focusing on pawing at the ground with each step. Keep your upper body upright and avoid leaning back.
• Benefits: It builds stiffness in the ankles for efficient energy transfer and minimizes ground contact time.

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Ankling

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Ankling is a simple yet effective drill that focuses on proper loading and spring during running.

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• How to Perform: Start with a slow jog, focusing on pushing off from the toes while keeping the heel just above the ground. Gradually increase speed while maintaining a high cadence.
• Benefits: This drill facilitates proper foot placement and enhances overall running efficiency.

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Carioca (Grapevine)

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This lateral movement drill helps strengthen stabilizing muscles that support efficient running mechanics.

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• How to Perform: Move sideways by crossing one leg over the other in front and then behind as you shuffle laterally. Use arm movements similar to running.
• Benefits: It improves coordination and strength in the hip abductors and adductors.

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Incorporating these running drills into your training routine can significantly improve your speed by enhancing technique, strength, and efficiency. Aim to practice these drills at least once or twice a week after warming up. By focusing on proper form and consistency, you'll notice improvements in both your speed and overall running performance.

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Read: Speed workouts for runners