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. It’s a solid video with practical drills you can start using right away. We’ve distilled the key insights below—watch the full video for complete demonstrations and context.

Key Points

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

Workout Example

1. Glute‑Engaged Walk – 30 seconds to 2 minutes: maintain glute engagement throughout the movement, staying nimble underfoot.
2. Skipping/Child‑like Skip – 30 seconds: strike mid-foot with a light bounce, propelling yourself off your toes.
3. Horse‑Trot with Arm Drive – 30 seconds to 2 minutes: perform a trotting motion while pumping your arms in running motion, targeting glute and calf strength.
4. Cross‑Over Leg Drill – 30 seconds: cross one leg over the other repeatedly, concentrating on swift, controlled footwork.
5. Repeat for 10‑20 minutes total, breaking briefly between rounds. Adjust each drill’s timing based on your fitness level.

Closing Note

Try these drills this week—adjust the tempo in the Pacing app to match your running speed and notice the shift in how your feet feel. Have fun with it, keep the routine consistent, and watch as your running becomes lighter and quicker.

References

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