Menu

Essential Drills For Speed And Efficiency

  • By Brian Metzler
  • Published Apr. 14, 2014
  • Updated Apr. 15, 2014 at 9:17 AM UTC
Photo: Mark Doolittle Photography

Do these nine drills consistently to help improve your running form. 

If you want to improve as a runner, you’ve got to do more than just run. You’ve got to make time to do the extra stuff, too. Taking 20 minutes to do a handful of drills, such as those demonstrated here by 2012 Australian Olympic marathoner Benita Willis, can dramatically improve your running form and economy (or the ability to run fast efficiently) and increase your stride cadence and racing speed.

Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics. These drills can serve as a dynamic warmup routine after a 10-minute easy jog before your regularly scheduled run or workout, or they can be completed after a run to reinstate the notion of running with good form while fatigued.

Try to do these drills three to four times per week on an ongoing basis, focusing on the precise movements outlined below. There are numerous other drills you can incorporate into your routine, including acceleration strides, but the most important factor is doing them consistently.

Next »

FILED UNDER: Training TAGS: /

Brian Metzler

Brian Metzler

Brian Metzler is the editor-in-chief of Competitor magazine. He has raced every distance from 50 yards to 100 miles and run in more than 700 pairs of running shoes in the past 25 years. You can reach him at bmetzler@competitorgroup.com.

Get our best running content delivered to your inbox

Subscribe to the FREE Competitor Running weekly newsletter