Take 5 to 10 minutes before your run and work on your running form. It’ll be time worth spending!
Here’s why: Working on these running drills will help you move more efficiently. You’ll be able to have a greater range of motion, you will activate muscles that are not always working, and you can work on creating muscle movements that will assist you when you are tired at the end of your run or race.
If you started incorporating pre-run drills into your routine, I believe you can refine how you run, making you a smoother, quicker runner.
Ever since I started running in high school, I always did drills before I ran. I focused on doing them right rather than doing them quickly. I learned from an early point that doing them well the first time would pay dividends down the line.
And I really think running drills can improve your running form.
Do I think doing drills helped me run my personal bests? I sure do. I don’t think you can run 3:47 for 1500 (4:05 mile) or 14:17 for a 5k without having decent running form. Running drills help me improve my form, especially as my mileage increased year after year.
Whether it’s focusing on proper posture, knee drive, or hip mobility, doing these drills regularly will reinforce efficient movement patterns, making you a better runner!
Ready to get started?
1. On the Balls of your Feet
Stand tall with your weight slightly forward on the balls of your feet. Engage your core, lean forward from your ankles (not your waist), and let gravity help initiate movement. Take quick, light steps while maintaining an upright posture and a relaxed, efficient arm swing.
2. Marching (elbows, knees, ankles at 90°)
Drive one knee so it’s at hip height. Keep your toes dorsiflexed. Knees and elbows are at 90°. Maintain a tall posture and controlled movements as you alternate legs in a rhythmic march.
3. A-Walk
Similar to marching, but with a focus on driving the knee straight up while keeping the foot dorsiflexed. Step down actively with each stride, engaging the hamstrings and glutes. Move slowly and deliberately to reinforce proper mechanics
4. A-Skip
An exaggerated version of the A-Walk with a skipping motion. Drive the knee up, push off the ground with the opposite foot, and maintain an active, bouncy rhythm. Keep arms engaged with a strong but relaxed arm swing.
5. Glute Kicks (heel to upper hamstring/lower butt)
Keep your knees under your hips and bring your heels up toward your glutes in a quick, cyclical motion. Maintain an upright posture and avoid letting your knees drift forward excessively.
6. High Knees
Drive your knees up to waist height while keeping your toes up and landing softly on the balls of your feet. Move your arms in sync with your legs, keeping your movements fast and controlled.
These next moves need to be against a wall or an unmovable object:
7. Hip Openers (perpendicular to wall, both legs)
Stand sideways to a wall, place your hand on it for balance, and lift your knee up and outward in a circular motion to open the hip. Repeat with both legs, focusing on smooth, controlled movement.
8. Hip Openers (facing wall)
Stand facing a wall with your hands resting lightly against it. Lift your knee up and rotate it outward, then bring it back in. Perform on both legs to enhance mobility.
9. “Ripping” the Ground, Foot Up the Inseam
While bracing against the wall, drive your foot up along the inseam of your opposite leg as if performing a high knee. Then, drive it back down with force, mimicking the action of pulling the ground beneath you. This drill reinforces powerful ground contact and proper sprint mechanics.
Summary
If you are looking to improve your running form and become more efficient while also getting faster, then running drills are the next step for you. These 9 drills will take you 10 minutes maximum and will greatly help you with your run.
Doing running drills before your run will pay dividends immediately in the form of better posture, more efficient running, and faster paces with less energy expenditure.
It’s time to level up your running and do some drills before each run you do!
Want my weekly running newsletter?
- Does anyone know what's good for our sport these days?
- What’s your go-to move for better sleep?
- Use recovery days to run slower so you can get faster
Looking for running resources?
Find me on social media!
Searching for a running coach? TrainwithMarc has flexible schedules, dynamic plans, and access to a coach who’s worked with every type of runner.
TrainwithMarc will design a training plan based on your needs, running history, and your goals.
TrainwithMarc’s Social Media links ⬇️
Website: trainwithmarc.com
Instagram: @TrainwithMarc.run
Threads: @TrainwithMarc.run
Facebook: @TrainWithMarc
TikTok: @Run_Coach_Marc
Twitter: @marcpelerin
Discover more from TrainwithMarc
Subscribe to get the latest posts sent to your email.
TrainwithMarc 