Technique drill
To develop a correct running technique, you can concentrate on the different components of the running action by using a "technique drill".
A running technique drill involves taking on the correct running style slowly at first to allow you to get used to it. This method also helps to strengthen specific muscle groups that you need for powerful running, especially the muscles of your calves, shins, thighs and hips.
The drill provides a starting point for beginners who want to focus on the basics of running technique. You will start marching slowly at first, but get faster as your balance and stability improve. This drill allows you to focus on keeping an upright posture, co-ordinating the movement of your arms and legs and stabilising your movement.
This marching drill focuses on a driving knee lift, upright posture and a co-ordinated arm swing, which are all essential components of proper running technique.
The drill
- Start by walking slowly forward on the balls of your feet, making sure your heels don't touch the ground during this exercise. Use small steps, around 30cm long.
- Next, raise your right knee to hip level (so that your thigh is parallel to the ground) on each stride. Your right ankle should be directly under or slightly behind your right knee, and should be bent with your toes pointing upwards.
- As your body passes over your left foot during the stride, rise on your toes of the left foot and extend your left knee. Hold your chin and torso upright (think "run tall") and swing your arms slowly in rhythm with the marching stride.
- Repeat this action, raising your right knee to hip level with your left leg moving through a normal walking stride, for 50 metres.
- Repeat the drill with your left knee rising and the right knee moving through a normal walking stride.
Remember that this is a technique drill, so focus on your posture, the movement of your arms and legs and your balance. You should perform the drill in a slow and controlled way. After you have done the drill with each leg marching separately, combine the marching action to include both legs.
Key points to remember are as follows.
- Flexibility. Your ankle, knee and hip joints undergo considerable bending and straightening during the marching drill. It's important that the muscles surrounding these joints are supple, allowing a wide range of movement. Stretch before performing the drill, focusing on your front and back thigh muscles (quadriceps and hamstrings), calves, hips and lower back.
- Timing. Do the drill at the start of your workout when your concentration and energy levels are at their highest. Performing the drill when you are tired can lead to a lack of concentration and poor technique: you could end up reinforcing bad habits.
- Warm up. The marching drill is ideal as part of a warm up because it will both warm up your muscles and focus your mind on proper running technique before your run.
- Terrain. You should practise your running technique on relatively flat ground. This will allow you to concentrate on running form more than if you were running up or down a hill.
Publication date: June 2009
