Running Form & Technique Drills

Workout - Running Form & Technique Drills

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

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Intro

Here’s a breakdown of TÉCNICA DE CARRERA (RUTINA Y EJERCICIOS) from Ismanon. The full video is worth watching for the nuances, but here’s the core workout so you can start today.

Key points

• Foot strike: aim for a mid-foot or slightly fore-foot landing. Heavy heel strikes create braking forces and raise injury risk.
• Leg motion: for easy-paced runs, keep the stride pendular with a gentle arc. Speed work uses a more circular motion.
• Torso and hips: your torso should stay roughly horizontal with a light forward lean. Avoid both an upright posture and excessive forward tilt. Keep your hips level and don’t bounce up and down.
• Arm swing: elbows at roughly 90 degrees (or slightly tighter), arms swing parallel to your body’s centerline. Don’t let them cross past your pectorals.
• Head position: look straight ahead at the horizon. Looking down or up breaks your rhythm.
• Warm-up: start with an easy jog or brisk walk before the drills.
• Drill format: run each drill over 30-40 m, do 2-3 rounds, then jog back.

Workout example

1. Low skipping: light arm swing, touch the ground with your forefoot.
2. Medium skipping: lift the knees higher, lean the torso forward slightly.
3. High knees: drive the knee toward your chest, touch with the toe, power your arms (10-count reps).
4. Tip-toe walk: step on the ball of your foot, lift your arms, keep your body upright.
5. Heel-to-tip walk: reverse the above but step on your heels, exaggerating the arm motion.
6. Russian skipping: extend your leg forward and skip off the forefoot. Start with short steps and lengthen as you repeat.
7. Circular lunges plus Russian skip: mix a Russian skip on one leg with a circular lunge on the other, keeping your arms steady.
8. Lateral runs: shuffle sideways without the feet touching, cross your arms in front of your body, hips steady.
9. Dynamic compás drills (wall/valla): single-leg high knees to chest, side leg swings, and similar movements.
10. Progressive sprint: finish with an 80-100 m run. Begin at a comfortable jog, gradually pick up the pace, and end with a short burst of speed. Repeat 2-6 times.

Scale the drills to your fitness level. Adjust the distance, reps, and pace to suit your training.

Closing note

Put these drills into practice and you’ll likely feel a shift toward smoother, quicker running. The Pacing app lets you customize speeds and intervals to fit your training phase. For more cues and demonstrations, watch the full Ismanon video.

References

• TÉCNICA DE CARRERA (RUTINA Y EJERCICIOS)🏃‍♂️⚡ - YouTube (YouTube Video)