Want to run more efficiently and reduce the risk of injury?
Add these simple drills to your warm-up or weekly routine to sharpen your form.
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Form isn’t fixed—it’s trainable
Running form is something most runners don’t think about—until something hurts or a coach brings it up. But improving your form doesn’t have to mean obsessing over every stride or changing your natural gait.
With the right drills, you can train better posture, foot strike, cadence, and coordination—without overthinking it.
These movements reinforce good mechanics by isolating key parts of the running stride and building neuromuscular control. The best part? They take just a few minutes and can fit into your warm-up or post-run routine.
Here are 9 proven drills that help you move smoother, run stronger, and feel more efficient.
1. High knees
This drill helps improve your cadence, builds hip flexor strength, and reinforces upright posture. It trains your body to move quickly and lightly while keeping your core engaged.
How to do it:
Stand tall and run in place, driving your knees up to hip level. Land on the balls of your feet (just behind your toes) and keep your arms bent at 90 degrees, moving in sync with your legs. Focus on quick, light steps—like you’re bouncing on springs—rather than how high your knees go.
Do 2 sets of 20 seconds each, as part of your warm-up.
2. Butt kicks
Butt kicks reinforce midfoot landing, activate your hamstrings, and improve stride efficiency. They also serve as a gentle dynamic stretch before running.
How to do it:
Run in place or move forward slowly, bringing your heels up to tap your glutes. Keep your knees pointing forward, avoid leaning forward, and drive your arms naturally. Think smooth and rhythmic, not rushed.
Do 2 sets of 20 yards/meters during your pre-run routine or mid-run as a reset.
3. A-skips
A-skips build better posture, improve knee lift, and train your legs for efficient ground contact. They’re one of the most effective drills for reinforcing strong, upright running mechanics.
How to do it:
Skip forward with an exaggerated knee drive. As one knee rises, swing the opposite arm naturally. Stay tall with a slight forward lean and bounce lightly off the ground—imagine being spring-loaded.
Aim for 2–3 sets of 20–30 yards/meters before a workout or after an easy run.
4. B-skips
B-skips teach you to extend your leg properly and activate your hamstrings during the recovery phase of your stride. This drill builds rhythm and coordination, helping your foot land efficiently under your body.
How to do it:
Start like an A-skip with a high knee drive, then extend your leg forward and sweep it down in a smooth, controlled motion. Keep the movement light and bouncy—not stiff or forced—and stay tall through your torso.
Do 2 sets of 20 yards/meters, ideally after A-skips or as part of a technique session.
5. Straight-leg bounds
It’s a dynamic drill that improves running form by activating the hamstrings and promoting a quick, efficient stride.
How to do it:
Keep your legs mostly straight and bounce forward from the hips, striking the ground with your midfoot. Stay upright, use quick, rhythmic steps, and coordinate your arms like in regular running.
Do 1–2 sets of 15–20 yards/meters before running or after a mobility session.
6. Carioca (grapevine drill)
Carioca improves lateral coordination, hip mobility, and trunk control—all of which support better balance and rhythm in your stride. It also gets your core and glutes firing in ways regular running doesn’t.
How to do it:
Move sideways by crossing one leg over the front of the other, then behind, repeating in a rhythmic pattern. Keep your hips square and arms relaxed. Start slow, and focus on smooth transitions between steps instead of speed.
Do 2 sets of 20 yards/meters in each direction during your warm-up or dynamic drill routine.
7. Ankling
This quick drill sharpens your neuromuscular system, improves turnover, and helps reduce your ground contact time. It’s great before a race or speed workout to get your legs firing.
How to do it:
Run with tiny, rapid steps—barely lifting your feet off the ground. Stay tall and relaxed through your upper body, and let your arms pump naturally. Imagine you’re tapping on hot coals: fast, light, and springy.
Do 2 rounds of 10–15 seconds right before a workout or hard run.
8. Lateral leg swings
This movement activates your hip stabilizers and opens up your range of motion—especially through the glutes and outer hips. It helps prepare your legs to move fluidly without restriction.
How to do it:
Stand next to a wall or pole for balance. Swing one leg side to side, crossing in front of your body and then out to the side in a smooth arc. Keep your torso stable and your core engaged throughout.
Do 10–15 swings per leg before any run.
9. Strides
Strides are the most effective way to tie your drills together and integrate good form into full running motion. They improve running economy, reinforce posture and rhythm, and prime your legs for faster efforts.
How to do it:
Accelerate gradually over 60–100 yards/meters, building to about 85–90% of max effort. Focus on staying relaxed—especially in your face and shoulders—while holding good form. Walk or jog back to recover between reps.
Do 4–6 strides after an easy run or before a workout or race.
Related: 7 Secrets to Running Faster Without Injury
These drills reinforce mechanics that help you run more efficiently, stay injury-free, and make each run feel a little more natural.
You don’t need to do all nine at once. Choose a few to weave into your warm-up, or set aside one session a week for form-focused work. Small changes in movement create big results in how you run—and how you feel doing it.
