{"id":4607,"date":"2020-09-21T08:30:00","date_gmt":"2020-09-21T08:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4607"},"modified":"2023-10-12T21:05:48","modified_gmt":"2023-10-12T20:05:48","slug":"running-drills-to-improve-form-and-performance","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/","title":{"rendered":"7 essential running form drills for beginners to improve speed and endurance"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Running forms drills are great for improving your speed and endurance as a runner. <\/p>\n\n\n\n<p>They strengthen key running muscles, and improve coordination, balance and agility. <\/p>\n\n\n\n<p>If you&rsquo;ve never done running form drills before, you may be wondering what they are. <\/p>\n\n\n\n<p>The good news is there are plenty of running form drills for beginners to get you started. <\/p>\n\n\n\n<p>In this guide, I&rsquo;ll share information on why running form drills are so important and some sample running form drills for beginners. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What are running form drills?<\/li>\n\n\n\n<li>What are the benefits of completing running form drills?<\/li>\n\n\n\n<li>Who should do running form drills?<\/li>\n\n\n\n<li>When to do running form drills<\/li>\n\n\n\n<li>Where to complete running form drills<\/li>\n\n\n\n<li>Types of running form drills to do<\/li>\n\n\n\n<li>7 essential running form drills to improve speed and endurance<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-683x1024.png\" alt=\"running drills to improve form\" class=\"wp-image-4612\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running drills to improve form\" class=\"wp-image-4612 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/1-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are running form drills?<\/strong><\/h2>\n\n\n\n<p>You can think of running form drills as &lsquo;technical work&rsquo;. <\/p>\n\n\n\n<p>They are essentially dynamic exercises that focus on running form and technique and help you develop the technical skills and proper movement patterns needed for running. <\/p>\n\n\n\n<p>You may be more familiar with running drills if you are part of an athletics or running club. <\/p>\n\n\n\n<p>Many running coaches like to do them with their athletes to help them improve running form and technique and develop technical skills like the ones described above. <\/p>\n\n\n\n<p>These all come together to make you a better athlete!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pre-run-stretches\/\" data-type=\"post\" data-id=\"12865\">The 9 best pre-run stretches (and how to do them properly)<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of completing running form drills?<\/strong><\/h2>\n\n\n\n<p>There are many benefits to completing running form drills. <\/p>\n\n\n\n<p>Running form drills help to:<\/p>\n\n\n\n<ul>\n<li>Improve running form and technique<\/li>\n\n\n\n<li>Improve running economy<\/li>\n\n\n\n<li>Improve the strength of your muscles and joints <\/li>\n\n\n\n<li>Reduce the risk of injury<\/li>\n\n\n\n<li>Make you a stronger and faster runner<\/li>\n\n\n\n<li>Improve speed and endurance<\/li>\n<\/ul>\n\n\n\n<p>However, a word of caution, a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26102256\/\" target=\"_blank\" rel=\"noopener\">2015 study<\/a> concluded that running drills and technique work alone is not the only way to improve running efficiency. <\/p>\n\n\n\n<p>A runner must spend time on simply running in order to adopt the most efficient way to run based on their biomechanics.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-form\/\" data-type=\"post\" data-id=\"3169\">4 simple tips to improve running form<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-683x1024.png\" alt=\"running form drills for beginners\" class=\"wp-image-4613\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-683x1024.png.webp\" alt=\"running form drills for beginners\" class=\"wp-image-4613 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/2-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who should do running form drills?<\/strong><\/h2>\n\n\n\n<p>The beauty of running drills is that they&rsquo;re suitable for all types of runners &ndash; from beginners to advanced runners alike!<\/p>\n\n\n\n<p>No matter your running experience and fitness levels, you can benefit from doing some form of running drill to reinforce proper running form and improve athletic performance.&nbsp;<\/p>\n\n\n\n<p>Just like <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a>, running drills are recommended for all runners. <\/p>\n\n\n\n<p>However, if you have an injury or you are returning to running following an injury, be careful when completing running drills. <\/p>\n\n\n\n<p>They often involve high impact forces which could make an injury worse or predispose you to reinjuring yourself.&nbsp;<\/p>\n\n\n\n<p>If you ever feel pain when completing running drills, take this as a sign to stop.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">The ultimate head to toe guide to proper running form and technique<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When to do running form drills<\/strong><\/h2>\n\n\n\n<p>Running drills are often done as part of a dynamic <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> before a run, race or hard speed workout. <\/p>\n\n\n\n<p>However, you can also do them as a part of a standalone session in which you focus on one or two technical skills. <\/p>\n\n\n\n<p>If you are doing them as part of a standalone session, make sure you do a proper warm up before completing any drills.&nbsp;<\/p>\n\n\n\n<p>Aim to do running drills at least twice a week in order to reap the benefits. <\/p>\n\n\n\n<p>As with most things running-related, the more consistent you are, the better the results will be.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-683x1024.png\" alt=\"running form drills for beginners\" class=\"wp-image-4614\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-683x1024.png.webp\" alt=\"running form drills for beginners\" class=\"wp-image-4614 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/3-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Where to complete running form drills<\/strong><\/h2>\n\n\n\n<p>You can do running drills almost anywhere you feel comfortable. <\/p>\n\n\n\n<p>Just make sure you have a large enough space (about 50m) in which to complete them.&nbsp;<\/p>\n\n\n\n<p>Roads, outdoor running tracks, grass &ndash; these are all good surfaces on which to complete running drills.&nbsp;<\/p>\n\n\n\n<p>If you are recovering from an injury, stick to softer surfaces like grass as a hard surface like concrete or asphalt may be too high impact.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strength exercises for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Types of running form drills<\/strong> <strong>to do<\/strong><\/h2>\n\n\n\n<p>When considering which running drills to do, make sure these align with your specific goals and needs. <\/p>\n\n\n\n<p>For example, if you struggle to lift your knees during a speed session, focus on running drills like high knees and carioca that get you into the habit of lifting your knees.&nbsp;<\/p>\n\n\n\n<p>Likewise, if you suffer with <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" class=\"rank-math-link\">lazy glutes<\/a>, running drills that target and activate the glutes like A-skips and straight-leg bounds will be beneficial for you to complete before a run.&nbsp;<\/p>\n\n\n\n<p>Yes, you can choose to complete a variety of running drills.<\/p>\n\n\n\n<p>However, they are much more effective when used to address certain movements or skills that you&rsquo;d like to improve or work on.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-use-negative-splits-to-race-faster-and-happier\/\" data-type=\"post\" data-id=\"13346\">How to use negative splits to race faster (and happier)<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-683x1024.png\" alt=\"running form drills for beginners\" class=\"wp-image-4615\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-683x1024.png.webp\" alt=\"running form drills for beginners\" class=\"wp-image-4615 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/4-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7 essential running forms drills for beginners to improve speed and endurance<\/strong><\/h2>\n\n\n\n<p>Before delving into running form drills, here are some tips and advice on completing each drill.<\/p>\n\n\n\n<ul>\n<li>You will need between 30 to 50m to complete each drill<\/li>\n\n\n\n<li>Walk back to where you started before beginning the next drill<\/li>\n\n\n\n<li>Perform 2 to 3 sets of each drill before beginning the next one<\/li>\n\n\n\n<li>Pick the drills that you think will be beneficial for you depending on how you&rsquo;re feeling and the type of session you are about to complete. You don&rsquo;t need to perform every single drill each time.<\/li>\n\n\n\n<li>Always prioritise proper running form and posture over speed and power. There&rsquo;s no use doing running drills if your form is all over the place.<\/li>\n<\/ul>\n\n\n\n<p><strong>#1 Butt kicks<\/strong><\/p>\n\n\n\n<ol>\n<li>Draw your heel up in a straight line towards the bottom of your butt or top of the hamstrings. <\/li>\n\n\n\n<li>Allow the knee to come forward, but not quite as high as the high knees drill. <\/li>\n\n\n\n<li>Try not to swing the heel in a half circle towards the butt.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Here are the benefits of the butt kicks running drill:<\/p>\n\n\n\n<ul>\n<li>Increases the speed of the hamstring when it contracts, which can help you run faster.&nbsp;<\/li>\n\n\n\n<li>Works the hamstrings, glutes and quads which are all power muscles when it comes to running.&nbsp;<\/li>\n\n\n\n<li>Reinforces high cadence.<\/li>\n\n\n\n<li>Improves hip flexor flexibility and mobility.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 High knees<\/strong><\/p>\n\n\n\n<p>This is a great all round running drill, perfect for tempo runs or longer speed endurance sessions. <\/p>\n\n\n\n<p>As such it is one of the best running drills for endurance. <\/p>\n\n\n\n<ol>\n<li>Stand with your feet hip-width apart. <\/li>\n\n\n\n<li>Lift your left knee to your chest and then switch to lift your right knee to your chest. <\/li>\n\n\n\n<li>Continue the movement, alternating legs and moving at a sprinting or running pace.<\/li>\n<\/ol>\n\n\n\n<p>Here are the benefits of the high knees running drill:<\/p>\n\n\n\n<ul>\n<li>Cardio-intensive when performed at a fast pace, making it perfect for a warm up.&nbsp;<\/li>\n\n\n\n<li>Engages your core and strengthens all the muscles in your legs.<\/li>\n\n\n\n<li>Improves your momentum, coordination and flexibility.<\/li>\n\n\n\n<li>Encourages high knee lift.<\/li>\n\n\n\n<li>Encourages arm swing.&nbsp;<\/li>\n\n\n\n<li>Promotes efficient footstrike (they reinforce midfoot landing).&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#3 A-skips and B-skips<\/strong><\/p>\n\n\n\n<ol>\n<li>Skip forward, lifting your knee to waist height while keeping your back leg straight as you come off your toe. <\/li>\n\n\n\n<li>Continue moving forward, alternating legs, and striking the ground with your midfoot or forefoot while swinging your opposite arm in unison with your lead leg. <\/li>\n\n\n\n<li>Imagine you have gum stuck between your arm and your leg.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>B-skips are identical to A-skips. <\/p>\n\n\n\n<p>The only difference being when your knee is driven, kick out your extended leg like you&rsquo;re trying to break down a door.&nbsp;<\/p>\n\n\n\n<p>You may want to walk through these drills before gradually progressing to skipping. <\/p>\n\n\n\n<p>These are both great to do before a speed session or challenging workout.&nbsp;<\/p>\n\n\n\n<p>Here are the benefits of the A-skip and B-skip running drills:<\/p>\n\n\n\n<ul>\n<li>Cardio intensive when performed at a fast pace, making them perfect for a warm up.&nbsp;<\/li>\n\n\n\n<li>Develop lower-leg strength.<\/li>\n\n\n\n<li>Improves hamstring flexibility (B-skips mainly).&nbsp;<\/li>\n\n\n\n<li>Improve momentum, coordination and flexibility.&nbsp;<\/li>\n\n\n\n<li>Encourage high knee lift.<\/li>\n\n\n\n<li>Encourage arm swing.<\/li>\n\n\n\n<li>Promote efficient footstrike (they reinforce midfoot landing).&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#4<\/strong> <strong>Carioca drill<\/strong><\/p>\n\n\n\n<p>The carioca is a sideways motion where you cross your trail leg in front and then behind whilst you continue in a sideways direction. <\/p>\n\n\n\n<p>You may have seen footballers complete this as part of their warm up. <\/p>\n\n\n\n<p>The carioca drill is popular with athletes like footballers and rugby players because it improves agility, footwork and works the lateral plane of movement. <\/p>\n\n\n\n<p>Here are the benefits of the carioca running drill:<\/p>\n\n\n\n<ul>\n<li>Improves balance, coordination and agility.&nbsp;<\/li>\n\n\n\n<li>Reinforces high cadence.&nbsp;<\/li>\n\n\n\n<li>Improves hip flexibility and mobility.&nbsp;<\/li>\n\n\n\n<li>Trains hips beyond normal planes of motion.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#5 Straight-leg bounds<\/strong><\/p>\n\n\n\n<p>This is probably the most challenging running drill in this list.<\/p>\n\n\n\n<p>Mainly because mainly runners perform it incorrectly. It can take time to get the hang of it so please be patient.<\/p>\n\n\n\n<ol>\n<li>Begin by standing with your feet hip-width apart. <\/li>\n\n\n\n<li>Stretch your right leg forward, whilst bending your knee as little as possible. <\/li>\n\n\n\n<li>Pull your right leg below your centre of mass and emphasise the explosive contact of the ball of your foot with the ground, whilst stretching your left leg forward. <\/li>\n\n\n\n<li>Continue alternating sides and moving forward.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Here are the benefits of the straight-leg bound running drill:<\/p>\n\n\n\n<ul>\n<li>Activates the glutes and hamstrings.<\/li>\n\n\n\n<li>Strengthens hip flexor muscles.&nbsp;<\/li>\n\n\n\n<li>Reinforces high cadence.&nbsp;<\/li>\n\n\n\n<li>Improves coordination.<\/li>\n\n\n\n<li>Promotes active foot contact with the ground (e.g. feet are pulled directly under the body&rsquo;s centre of mass).&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#6 Forward lunge<\/strong><\/p>\n\n\n\n<p>This is probably one of the simplest running drills to improve form. <\/p>\n\n\n\n<ol>\n<li>Lift one knee to 90 degrees before taking a step forward and landing with your knee still at 90 degrees. <\/li>\n\n\n\n<li>Push from the glutes of your forward leg to initiate lunge of your other leg.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Here are the benefits of the forward lunge running drill:<\/p>\n\n\n\n<ul>\n<li>Activates glutes, quads and hamstrings.<\/li>\n\n\n\n<li>Improves balance and coordination.<\/li>\n\n\n\n<li>Engages your core and abdominal muscles.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>#7 Quick feet<\/strong><\/p>\n\n\n\n<ol>\n<li>Stand with your feet shoulder-width apart and your hips low. <\/li>\n\n\n\n<li>Push through the balls of your feet and run in place quickly. <\/li>\n\n\n\n<li>Stay low throughout the movement, and use your arms to do the quick steps as fast as you can.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Here are the benefits of the quick feet running drill:<\/p>\n\n\n\n<ul>\n<li>Cardio intensive when performed at a fast pace, making them perfect for a warm up.<\/li>\n\n\n\n<li>Improves speed and agility.<\/li>\n\n\n\n<li>Activates glutes, quads and hamstrings.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-shin-splint-stretches-for-runners\/\" data-type=\"post\" data-id=\"11605\">9 of the best shin splint stretches for runners<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running forms drills are great for improving your speed and endurance as a runner. They strengthen key running muscles, and improve coordination, balance and agility. If you&rsquo;ve never done running form drills before, you may be wondering what they are. The good news is there are plenty of running form drills for beginners to get &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4617,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[114,88,54],"tags":[207,103],"mv":{"thumbnail_id":4617,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/09\/Blog-photos-06_06-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4607"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=4607"}],"version-history":[{"count":18,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4607\/revisions"}],"predecessor-version":[{"id":13531,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4607\/revisions\/13531"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/4617"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}