How To Do Running Drills (And Run FASTER In Your Next Race) - The Running Channel

Intro

This is a quick summary of How To Do Running Drills (And Run FASTER In Your Next Race) from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Dynamic drills = better warm‑up: They activate the hamstrings, glutes, calves and core, improve running form, and help prevent injury.
• Pick 2‑3 drills that target your weakness: Quality beats quantity – focus on perfect technique rather than rushing through many drills.
• When to use them: Ideal before 5k/10k races or hard interval sessions; avoid high‑intensity drills right before a max‑effort effort.
• Sandwich the drills: Easy jog → regular warm‑up laps → drill set → main workout/race.

Workout Example

1. Warm‑up: 5‑10 min easy jog + 2 easy laps around the track.
2. Drill circuit (choose any 3 of the following, 20 m each, walk back to start):
   • A‑Walk / A‑Skip: High knees, arms driving, stay tall, land on forefoot.
   • Heel/Bum Squeezes (butt kicks): Drive heel toward glutes, keep hips level, focus on hamstring activation.
   • Straight‑Leg Calf Bounce: Keep leg straight, bounce on the ball of the foot, stay bouncy.
   • Straight‑Leg Kick Outs: Extend leg forward, pull back with hamstrings/glutes, keep torso upright.
   • Side‑Walk: Lateral step with knees bent, hips level; add a resistance band around ankles for extra cue.
   • Carioca: Cross‑step side‑to‑side, rotating the torso and arms for coordination.
3. Reps: Perform each chosen drill 2‑3 times (20 m out, walk back, repeat).
4. Strides (optional): After the drill set, do 2‑3 strides of ~80 m (or 15‑20 s), building gradually to your target race pace.
5. Proceed to your main session – interval set, tempo run, or race.

Closing Note

Give these drills a try at your next track warm‑up and feel the difference in stride efficiency and confidence. You can easily tweak the distances or reps to match your own paces in the Pacing app. Happy training, and see you faster at the finish line!

References

• How To Do Running Drills (And Run FASTER In Your Next Race) - YouTube (YouTube Video)

Workout - Pre-Workout Activation Drills

• 10min @ 6'30''/km
• 3 lots of:
  • 20m @ 5'00''/km
  • 30s rest
  • 20m @ 5'00''/km
  • 30s rest
  • 20m @ 5'00''/km
  • 30s rest
• 3 lots of:
  • 80m @ 5'00''/km
  • 1min rest
• 2min rest
• 5min @ 7'30''/km

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