Stride Power & Turnover Drills

Workout - Stride Power & Turnover Drills

• 10min @ 6'00''/km
• 5min @ 6'00''/km
• 3 lots of:
  • 20m @ 5'00''/km
• 5 lots of:
  • 30s @ 5'00''/km
  • 30s rest
• 4 lots of:
  • 100m @ 5'00''/mi
  • 1min 30s rest
• 10min @ 7'30''/km

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Intro: Vo2maxProductions’ video on how to run faster covers two key running form exercises. Here’s the breakdown—techniques you can practice right away. For the complete explanation, view the full video.

Key Points:

• Speed depends on stride rate and stride length—form drills can improve both.
• Two primary neuromuscular drills: (1) high‑knee drive with forward motion, and (2) “butt‑kick” (back‑kick) to shorten the lever of the trailing leg.
• These exercises strengthen foot‑ground contact, core activation, and running efficiency. Best results come when you’ve already built a solid aerobic base.

Workout Example:

1. Dynamic High‑Knee Drill – March or jog forward while lifting each knee at least parallel to the ground, syncing your arm motion. Cover 15–20 yards with focus on driving the knee forward and landing lightly to minimize ground contact. Do 2–3 sets.
2. Butt‑Kick Drill – While jogging at an easy pace, actively snap your heel toward your butt with each stride, keeping the leg short and the foot/heel elevated. Mix standard running steps with butt‑kick steps for 30 seconds, rest 30 seconds. Complete 4–5 rounds.
3. Combine with Strides – After these drills, run 4 × 100 m fast strides to reinforce the mechanics.

Closing Note: Try these two exercises this week. Adjust the distances to suit your current level and log your progress using the Pacing app. Keep developing your aerobic base and you’ll see your speed increase—now go run!

References

• HOW TO RUN FASTER! 2 KEY PROPER RUNNING FORM TECHNIQUE EXERCISES | Sage Running - YouTube (YouTube Video)