TÉCNICA DE CARRERA (RUTINA Y EJERCICOS)🏃‍♂️⚡ - Ismanon

Aug 13, 2025

Intro

This is a quick summary of TÉCNICA DE CARRERA (RUTINA Y EJERCICOS) from Ismanon. 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

Foot strike: Aim for a mid‑foot or slightly fore‑foot landing. Avoid heavy heel‑strike to reduce braking forces and injury risk.
Leg motion: Keep the stride pendular (a gentle arc) for easy‑on‑the‑ground running; a more circular motion is fine for speed work.
Torso & hips: Maintain a horizontal torso with a slight forward lean (no upright, no excessive lean). Keep hips level; avoid vertical “bouncing”.
Arm swing: Keep elbows at ~90° (or a bit less) and arms moving parallel to the body line. Do not let the arms cross the line between the pectorals.
Head position: Look straight ahead, never down or up, to preserve forward momentum.
Warm‑up: Light jog or brisk walk before drills.
Drill format: Perform each drill over 30‑40 m, repeat 2‑3 times, then jog back to the start.

Workout Example

Low skipping – light arm swing, touch the ground with the ball of the foot.
Medium skipping – raise the knees a bit, keep torso slightly forward.
High knees – drive the knee up, touch with the toe, maintain strong arm drive (10‑count).
Tip‑toe walk – walk on the balls of the feet, arms up, body upright.
Heel‑to‑tip walk – same as above but on the heels, still using exaggerated arm swing.
Russian skipping – straight‑leg forward skips, landing on the forefoot; start short, lengthen steps each rep.
Circular lunges + Russian skip – alternate a Russian skip on one side with a circular lunge on the other, keeping the arm swing steady.
Lateral runs – side‑shuffles without foot contact, arms crossing in front, hips level.
Dynamic “compás” drills (wall/valla): single‑leg high knee to chest, side leg swings, etc.
Progressive sprint – after the drill circuit, do a 80‑100 m run: start at a very easy jog, gradually increase pace, finish with a short sprint. 2‑6 reps total.

All drills are done after a brief warm‑up and can be scaled to your current fitness – adjust distances, reps, or pace as needed.

Closing Note

Give these technique drills a go today and notice a smoother, faster run. Feel free to customize the paces and intervals in the Pacing app to match your own training level. And don’t forget to watch the full Ismanon video for extra tips and visual cues!