Drills to Increase Running Speed

Running drills are an excellent way to increase your running speed. These drills are dynamic and by incorporating them into their routines runners can build strength in their legs, thus increasing the capacity of generating more speed, while also improving overall coordination. All types of runners, from sprinters to long distance runners, can benefit from adding running drills into their weekly running routine --- it is recommended that these drills be done two or three times per week.

  1. Heel Kick Drill

    • Heel kicks refer to just that, when your heels come up to kick your buttocks. Start by doing this drill while standing in place. Kick your heels up to reach or nearly reach your buttocks, one at a time. Once you feel comfortable, do this drill while moving forward. Kick your heels up as many times as you can while moving forward for about 30 to 40 meters bouncing off the balls of the feet.

    High Knee Drill

    • The high knee drill works to improve your foot speed off the ground and strengthen your hamstring and glute muscles. Do this drill while standing in place until you feel comfortable. Hold your arms out away from from your body, at waist level, with your palms facing down. Quickly bounce off the ground on the balls of the feet, one leg at a time, bringing each knee up to hit the palm. Do this drill moving forward 30 to 40 meters.

    Backwards Jogging Drill

    • Many runners complain of shin pain and tight calves; the backwards jogging drill alleviates this pain by strengthening the shins and lloosening the calves. Start by walking backward then begin jogging --- the balls of the feet should be pushing you off the ground. It should feel and look like a bouncing motion as you leave the ground. Do this for 30 to 40 meters then turn around and repeat the drill back to the starting point.

    Skipping Drill

    • Begin by slowly jogging forward, then skip one leg up in high knee position while the opposite leg is long as you bounce off the ball of the foot. For example, as you bring the right knee up the left leg is long and you push off the ball of the left foot. The rhythm for this drill is, 'one-and-two-and-three-and-four...' repeating this aloud will help the runner perform skipping correctly. Do this drill for 30 to 40 meters.

    Leg Swing Drill

    • The leg swing drill is the only drill in this set that you perform while standing. To begin, find something solid to hold onto --- a fence, tree, or building works well --- and hold onto it with one hand. Keeping your body straight, swing the same leg front to back 8 to 10 times; think of the hip joint as the axis. Repeat on the opposite side for the same number of repetitions.

    Step It Up Stride Drill

    • Begin with a slow run forward, increasing the pace every 10 meters or so until you are running with a strong effort but not in an all out sprint. Do this drill for 70 to 80 meters, rest for 40 to 50 seconds, and repeat 3 to 4 times. Feel free to increase the number of repetitions as you become fitter. As with all running drills, the arms should feel relaxed at about a 90 degree angle at all times, acting as a counterbalance to your hips --- moving front to back and not side to side.