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 EJERCICOS) from Ismanon. The video’s worth watching in full for all the nuances, but we’ve extracted 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 tend to create braking forces and increase injury risk.
• Leg motion: For easy-paced runs, keep the stride pendular with a gentle arc. Speed work can involve a more circular motion.
• Torso & 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 resist the urge to bounce up and down.
• Arm swing: Hold your elbows at roughly 90 degrees (or slightly tighter) and let your arms swing parallel to your body’s centerline. Prevent them from crossing past your pectorals.
• Head position: Look straight ahead at the horizon. Glancing down or up breaks your rhythm.
• Warm-up: Start with an easy jog or brisk walk before moving into 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 + 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 the drills 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 current fitness level. Adjust the distance, reps, and pace to suit where you are in 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 detailed cues and visual demonstrations, watch the full Ismanon video.

References

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