Stride Power & Turnover Drills

Workout - Stride Power & Turnover Drills

• 10min @ 6'00''/km
• 5min @ 6'00''/km
• 3 lots of:
  • 20m @ 5'00''/km
• 5 lots of:
  • 30s @ 5'00''/km
  • 30s rest
• 4 lots of:
  • 100m @ 5'00''/mi
  • 1min 30s rest
• 10min @ 7'30''/km

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Intro: Vo2maxProductions’ video on running faster covers two form exercises. Here’s the breakdown so you can practice right away. Watch the full video for the complete explanation.

Key points

• Speed depends on stride rate and stride length. Form drills can improve both.
• Two main neuromuscular drills: high-knee drive with forward motion, and a butt-kick (back-kick) that shortens the lever of the trailing leg.
• These drills improve foot-ground contact, core activation, and running efficiency. Best results come once you have a solid aerobic base.

Workout example

1. Dynamic high-knee drill. March or jog forward while lifting each knee at least parallel to the ground, syncing arm motion. Cover 15–20 yards, focusing on driving the knee forward and landing lightly. 2–3 sets.
2. Butt-kick drill. While jogging easy, snap your heel toward your butt each stride, keeping the leg short and the heel elevated. Mix standard running with butt-kick steps for 30 seconds, rest 30 seconds. 4–5 rounds.
3. Combine with strides. After these drills, run 4 x 100 m fast strides to reinforce the mechanics.

Closing note: Try these two exercises this week. Adjust distances to your level and log progress in the Pacing app.

References

• HOW TO RUN FASTER! 2 KEY PROPER RUNNING FORM TECHNIQUE EXERCISES | Sage Running - YouTube (YouTube Video)