8 Training Drills for Runners – The Definitive Guide

When it comes to running, some drills will help you improve your times and endurance, giving you better, more proficient running skills. Whether you are a professional runner, or interested in starting out, training is an important aspect of improving your performance.

Running drills will help you develop muscular memory and proprioception, strengthen your muscles and joints, make you more agile, coordinated and give you a better balance. Overall you’ll be in better shape and faster.

First, Some Basics

Running drills are best done after warming up, twice a week before faster workouts and may also be included in a circuit. If you are recovering from an injury, though, you should be careful about the drills you perform.

General Guidelines

You can do your running drills pretty much anywhere, although a flat smooth surface is highly recommended. If you’re trying to avoid joint impact, or are recovering from an injury, a softer grass-like terrain will work better for you.

Regarding distance, most of these drills should take about 30-50m, with carioca taking a bit more space. You should always walk back to the beginning between drills, and do sets of 2-3 before moving on to the next exercise.

When choosing which drills to practice, you must always keep in mind what goals you are aiming to achieve and any limitations you might have.


These work with your quads and your hips flexors. It is no secret that good, strong running legs need to have their quads worked out to most of their abilities. This drill will be lovely just for that, along as increasing your hip-flexor flexibility, which is also very valuable to fast and efficient runners.

High Knees

As a good runner, you need to have excellent mid-foot landing, flexible hamstrings and a high cadence. This drill might make you look and feel a bit silly, but as you perform it, you’ll definitely feel the impact it has on the flexibility of your hamstrings, that mid-foot landing and it will also increase your cadence.Silly, but the outcome is certainly worth it.


Strengthening your muscles is paramount to a proficient performance, yet this drill will also help you improve your coordination, reinforce the mid-foot landing that high knees have given you, and also work with your cadence.


Your hamstrings play a very important role for runners’ legs, and you can never just have enough coordination. This drill focuses mainly on improving your hamstring’s flexibility and your coordination.


You shouldn’t underestimate the importance of your hips and the impact they have on your performance. This drill will continue to reinforce improved coordination while also helping your hip flexor, to have that extra flexibility you can greatly benefit from.

Straight-leg Bounds

Now that we’ve taken care of quads, hamstrings, and hips. We must also dedicate some time to our glutes, as these are also important for running better, faster and efficiently.  This drill continues to reinforce your coordination while activating your glutes.

Give these drills a go, and you should see and feel the positive impact they will definitely have on your performance.There are other drills, of course, but we chose these ones as they are the easiest drills, and they just offer the most benefits.

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