In endurance running, there is less of an emphasis on good biomechanics than there is in sprinting–understandably so, as our races don’t usually come down to the hundredth of a second that separates first and second place. However, good form will only help you run faster while lowering your risk of injury. Drills are basic running exercises that improve speed, agility, balance and coordination; but they may just be overwhelming for beginners.
Even though runners repeat the same forward running movements over and over, it is still important to move through your range of motion in other planes. This will activate different muscles to then support and aid the main muscles and joints that are active while running, giving you an extra boost. As an experienced runner, these are the drills I do in my warmup routine:
- Heel walks and toe walks
- Scoops
- High kicks
- Forward skipping with arm circles
- Side skips
- Carioca (grapevine)
- A-skips
- B-skips
- Dribbling
- High knees
- One-foot hops
- Two-foot hops
- Skater jumps
If these sound like complete gibberish, that’s expected–I didn’t know what they were when I first started out, either.
As a beginner, your main focuses should be showing up and being smart as you introduce running into your fitness regime. If you are just trying to build fitness and endurance, first get the habit of running to really stick before trying out these drills.
You don’t want to add too much to your plate by adding technical exercises that will add more time to your workout and tire you out more quickly. Progressing your runs slowly and focusing on recovery until you build mileage and speed will be the key first steps when starting out.
Eventually, you will find yourself shifting your goals to running faster than you did in your last race–and that is when improving your form and adding an extra bounce to your step will make a significant difference in your results. When you no longer classify yourself as a “beginner,” introducing drills as the next step won’t feel as overwhelming. Keep in mind that these ABCs may be more difficult to learn than the ones you are already familiar with. Being patient, moving slowly and focusing on having good technique, above all, will help you become a stronger and faster runner.
