Light & Fast Drills

Workout - Light & Fast Drills

• 5min @ 12'00''/km
• 2 lots of:
  • 1min @ 12'00''/km
  • 30s @ 12'00''/km
  • 1min @ 12'00''/km
  • 30s @ 12'00''/km
  • 1min rest
• 5min @ 14'00''/km

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Intro

Here’s what you need to know about Want to Feel LIGHT AND FAST Whilst Running? Do This! by Lee Grantham. Practical drills you can start using right away. We’ve distilled the key points. Watch the full video for the demos.

Key points

• Strong glutes, mid-foot contact, and a powerful toe-off make for light, responsive feet.
• Bodyweight exercises (child-like skipping, horse-trots, arm-driven strides, cross-over movements) sharpen coordination and remove that heavy-footed feeling.
• Run through the routine for 10-20 minutes (during your warm-up or cool-down), spending 30 seconds to 2 minutes per drill with brief breaks between.
• Practice regularly: these drills build glute strength and refine running mechanics over time.

Workout example

1. Glute-engaged walk: 30 seconds to 2 minutes. Keep glute engagement throughout, stay nimble.
2. Skipping/child-like skip: 30 seconds. Mid-foot strike with a light bounce, push off your toes.
3. Horse-trot with arm drive: 30 seconds to 2 minutes. Trotting motion with arms pumping like running, for glute and calf strength.
4. Cross-over leg drill: 30 seconds. Cross one leg over the other repeatedly, fast and controlled.
5. Repeat for 10-20 minutes total, breaking briefly between rounds. Adjust each drill’s timing to your fitness.

Closing note

Try these drills this week. Adjust the tempo in the Pacing app to your running speed and watch how your feet feel.

References

• Want to Feel LIGHT AND FAST Whilst Running? Do This! - YouTube (YouTube Video)