Running
Want to be faster, stronger, and injury free? You better get your teeth stuck into these easy running drills asap.
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One of the key elements to improving your running performance is biomechanics. Essentially this relates to the movement of our bodies when we are running and focuses on how our joints and muscles function. By stepping back and looking at elements like foot strike patterns, pelvic movements and stride length, making tweaks where necessary, the more efficiently you will run and the less likely you are to suffer injury.
Sounds good, doesn’t it? To really delve into the specifics of your running technique you will require an assessment from a physio, however, there are some drills that you can do in you in own time that will positively impact your overall performance. We caught up with Ireland’s top triathlete, Con Doherty, who was more than happy to share some of the running drills that he works into his training programme, to ensure he is running as efficiently as possible.
1. Straight Leg Shuffle
What does it do?
This drill will help you shorten the time that you make contact with the ground, eliminate the deceleration that is associated with heel striking and help to increase your cadence.
How:
1. Keep your torso upright, your legs straight, and point your toes upwards. Bound forward, keeping your cadence high.
2. Keep your back straight.
3. Your legs should almost mimic a scissors motion as your propel yourself forward.
4. Try to do between two and four 50-metre reps.
2. Running Backwards
What does it do?
Running backwards is brilliant for strengthening up your glutes, hamstrings, core and lower back. It will improve posture, balance and power.
How:
1. This one is best on a track or a field with no people around so you don’t bump into anyone.
2. Running backwards can be quite an awkward feeling, however, try to focus on running with the same technique you use when running forwards.
3. Keep your shoulders over your feet, hold your arms close to the body.
4. Push off the ground with the balls of your feet, Try to avoid lifting them too far off the ground.
3. The Runaway
What does it do?
This is a great drill for building strength in the glutes. Your glutes are the main powerhouse for running so it is really important to wake them up and use them to their full potential.
How:
1. You need a partner for this one.
2. You can use resistance bands or simply an old bicycle inner tube will also do the job.
3. Pop the resistance band around your waist and get your partner to hold on to it tightly.
4. Try to run against the resistance of your partner.
4. Bounding
What does it do?
This exercise will help to strengthen the muscles in your lower legs while simultaneously improving power and stability.
How:
1. This one is all about exaggerating your running stride.
2. Launch yourself forward off your left leg, driving your right leg up to waist height.
3. Keep the back leg straight as you do so.
4. Land as softly as possible on the ball of your right foot.
5. The arm opposite your lead leg should swing forward for added momentum.
6. This drill can also be done on a slight incline if you feel able for more of a challenge.
5. Single Leg Bounding
What does it do?
Single leg bounding will work the same areas as bounding, but in addition to those benefits, it will also help to improve sprint speed, explosive coordination, reactivity and acceleration.
How:
1. Find your balance on one leg.
2. Launch yourself forward on your left leg, again driving your right leg up to waist height.
3. Keep your right leg in the air and propel yourself forward once more. The right leg should help your momentum as your glide through the air. Also use arm to aid momentum.
4. Try to land as softly as possible on the ball of your feet.
5. Repeat on your other leg.
