Did you know that many people do butt kicks the wrong way? They often miss out on the benefits. Josiah Middaugh is not just an XTERRA World Champion but also a skilled coach. With a master’s in kinesiology and more than 15 years as a certified personal trainer, he knows his stuff1. If you run a lot or just started, these outdoor drills can really help. You can find them on Suunto watches through SuuntoPlus Guides. Doing these exercises helps you run better by moving correctly. They work on important muscles like your glutes and hamstrings. This makes you stronger and more coordinated2.
Key Takeaways
- Josiah Middaugh emphasizes the importance of proper running technique in outdoor drills1.
- The SuuntoPlus Guides offer a convenient step-by-step digital guide directly on your Suunto watch2.
- These drills target stabilizing muscles and primary movers to enhance strength and coordination2.
- Correct execution of running form drills can significantly boost your running performance2.
- Regular practice incorporates neuromuscular coordination and enhanced running form2.
- Incorporate at least one to two drill sessions into your running program each week for optimal results2.
The Importance of Running Form Drills
Running form drills are key for better running. They help with movement and lower the risk of injury. We will dive into why these drills matter so much.
Injury Prevention
Doing form drills helps your body use muscles better. This makes you less likely to get hurt2. The drills get your ankle, knee, and hip ready for running. This makes sure you move right and lowers injury chance3.
Enhanced Running Economy
Form drills make your running style smoother. This makes you use less energy when you run. Doing these drills often, like one to two times each week, makes running easier2. With a better running style, you save energy and can run longer distances3. All this comes from hard work and keeps your movements in shape4.
Muscle Memory
By doing most of these drills often, your body learns them well. This helps a lot when you’re tired from running. Regular practice makes your brain and muscles work together better2. The drills focus on important parts of how you step and push back. This keeps your running smart, no matter the condition4.
Warm-Up Drills for Optimal Performance
It’s key to do warm-up exercises before a run. Mainly, try mobility drills that work your body well. This includes moves for your glutes and hamstrings. A good warm-up like this can really help your run2.
High Knees
High knees are a great warm-up. They stretch your body and make your muscles work. Try them on soft ground to stay safe and get better at balance and coordination2. Doing high knees 4-6 times over 30 meters is a solid plan5. It’ll make your running form and posture better6.
Butt Kicks
Butt kicks are important, too. They help your hamstrings and glutes work better together2. Adding butt kicks to your warm-up can make you stand and move better, which is key for your run. Aim to do this drill on soft ground, 4-6 times over 30 meters5.
Dynamic stretching is crucial before a run. It can help you work harder without tiring fast5. Moves like high knees and butt kicks really prepare your body and make you more agile. This can lift your running game a lot.
Running Form Drills to Incorporate
Adding specific running drills to your routine can really boost your performance. We’ll look at three key drills: the A-Skip, B-Skip, and Bounding. These drills help work your muscles and improve how your body moves.
A-Skip
The A-Skip is key for getting your arms and legs to work together. It’s great for your glutes and hamstrings, especially during the push-off while running. Doing this drill a few times each week will make your runs more powerful and efficient2. Try it on soft ground, like grass, to avoid getting hurt2.
B-Skip
The B-Skip builds on the A-Skip but adds a twist; it focuses more on a backward push-off. It’s important for muscle strength and how your body knows where it is in space. Try to do it at least once over 10 to 20 meters on a soft surface. If you have more time, do the set 2 to 3 times to work your glutes and hamstrings well2. Doing B-Skips helps your brain and muscles work together2.
Bounding
Bounding means taking big steps to go far and high. This helps make your moves more powerful and efficient. It works the muscles that keep you steady and the ones that help you move. Do it on soft ground to stay safe, and move forward to engage different muscles2. Keep at it to get better at moving your body in sync2.
Coordination and Mobility Drills
Enhancing agility and balance in running is key. Coordination and mobility drills are a must. They include the carioca drill and lateral shuffles. These drills work many muscle groups, important for balance. Let’s look at these techniques in detail:
Carioca Drill
The carioca drill is perfect for moving outside the sagittal plane. It improves side-to-side movement. This helps with coordination and hip motion. Doing the carioca drill often is good for dynamic balance and agility7. It helps runners use the right muscles, reducing injuries2.
Lateral Shuffles
Lateral shuffles focus on motion beyond the sagittal plane. They work on your frontal plane stabilizers. These are key for balance and coordination when you run. This move not only boosts your leg strength but also makes you more agile. Adding it to your routine helps condition your muscles. This leads to a stable and strong running style27.
Here’s a simple table on the benefits of carioca drills and lateral shuffles:
| Drill | Key Focus | Main Benefits |
|---|---|---|
| Carioca Drill | Lateral mobility and hip activation | Enhances coordination, hip range of motion, and engages frontal plane stabilizers |
| Lateral Shuffles | Side-to-side movement and stability | Improves balance, coordination, and running agility |
Do these drills one to two times a week for the best results. They make your running form smoother and safer2.
Power and Plyometric Drills
Plyometric exercises help boost power and explosive movement. They include jumps, hops, bounds, and skipping. These moves aim to lessen ground contact time and improve speed and explosivity8. Experts say runners should do these drills a lot to enhance their running style. They should also start with five to ten minutes of dynamic stretching5.
Power Skips
Power skips are like A-skips but more advanced. The goal is to jump really high and gain a lot of speed. This running drill focuses on a powerful push-off from the ground. It also helps coordinate movements between the upper and lower body5. Engaging muscles like glutes, hamstrings, and calves is key in Power Skips. It boosts stamina and balance5. Doing power skips often can make your sprints and your running power better9.
Strides
Strides are controlled sprints done at a fast pace. They are vital for increasing power and getting your running steps and foot hits right9. Strides can make your steps longer and better for sprinting. Add them slowly to your training to stay injury-free. And it helps you get stronger and faster bit by bit9.
Adding power skips and strides to your runs will really boost how you run. It makes you spend less time on the ground and uses fast-twitch muscles better8. Regular Power Skip and Stride training improves your power, steps, and how efficiently you run5,9,8.
Conclusion
Running form drills are a great way to boost how fast and far you can run. Moves like high knees and butt kicks work important muscles. They also help you move better, making your runs smoother and safer3.
Drills like the A-Skip and B-Skip help your body work together better. They make your muscles stronger for running. Studies show these drills can lower the chance of getting hurt by a lot10.
Side-to-side drills like the carioca and hops make you more flexible. They help your joints move better for running. Adding these to your workout helps prevent injuries and makes you a stronger runner3.
Doing these drills often and with care can really make a difference in your running. They make you faster, help you run longer, and keep you safe. No matter what race you are training for, these drills are key3.
Source Links
- https://www.suunto.com/sports/News-Articles-container-page/8-essential-running-form-drills/
- https://www.trainingpeaks.com/blog/drills-for-proper-running-form/
- https://runnersconnect.net/using-drills-for-runners/
- https://www.milebymileblog.com/running-drills-to-help-improve-your-running-form-2/
- https://www.runnersworld.com/training/a46785585/form-drills-for-runners/
- https://www.onepeloton.com/blog/running-warmup-exercises/
- https://trackstarusa.com/best-running-form-drills/
- https://www.runandbecome.com/running-training-advice/basic-plyometrics-for-runners
- https://marathonhandbook.com/8-running-drills/
- https://www.trailrunnermag.com/training/trail-tips-training/one-easy-tip-to-improve-running-form/
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.