Running Form Drills: 7 Drills That Improve Speed and Form - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of Running Form Drills: 7 Drills That Improve Speed and Form from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the drills today. Be sure to check out the full video for all the details.

Key Points

The drills are neuromuscular exercises that improve the brain‑leg connection, helping you keep good form when you’re tired.
They serve as an effective warm‑up before a hard workout or race and can also be used as a dedicated form‑training session.
The seven drills demonstrated are: A‑Skip, B‑Skip, High Knees, Butt‑Kicks (two variations), Straight‑Leg Bounds, and Carioca.
Focus on quick, light foot‑strikes and maintain an upright posture with a slight forward lean throughout each drill.

Workout Example

A‑Skip – 2 × 30 seconds (or 20‑m repeats) with 15 seconds rest.
B‑Skip – 2 × 30 seconds, same rest.
High Knees – 2 × 30 seconds, drive knees up to hip height.
Butt‑Kick (standard) – 2 × 30 seconds, aim to touch glutes.
Butt‑Kick (quick‑step) – 2 × 30 seconds, focus on fast turnover.
Straight‑Leg Bounds – 2 × 20 meters, focus on a light, springy motion.
Carioca – 2 × 20 meters, lateral movement with crossing steps.

Perform the entire circuit as a warm‑up before a speed or interval workout, or as a stand‑alone form‑focus session. Adjust the duration or number of sets to match your fitness level, and use the Pacing app to tailor the intervals to your own paces.

Closing Note

Give these drills a try in your next warm‑up or dedicated form day – you’ll feel the difference in efficiency and speed. Feel free to customize the intervals for your own pace in the Pacing app and keep running stronger!