Cross Country Tip

Three Quick Drills for Pre-Run Warm-Up

Running drills are important to improve communication between your brain and legs. This helps you become more efficient. It strengthens both the muscles and joints needed for powerful and fast running. It improves coordination and balance to help you become a better athlete. Running with good technique makes you quicker and less likely to get injured. Include a combination of these 3 drills in your pre-run warm-up so that you’re prepared to run with good technique.

1.High Knees

This drill gets your knees up and gets you running with a high knee drive! A higher knee drive means bigger strides and bigger strides typically lead to a faster runner. Make sure to bring your knee up to hip height before putting it down again. Make sure you are not leaning forward. This drill also engages your arms. As your knee comes up, swing and drive your opposite arm upwards. This should be a rapid drill so alternate your legs as fast as possible.

2.Butt Kicks

Butt kicks get your hamstrings working and help you develop a quicker stride rate and a longer stride. Using small steps, almost running in place, quickly lift one foot to your glutes, or just under, and then straight down again remember to not lean forward. The goal is to be able to kick your glutes! You should cover a small amount of ground during the drill, about 30 to 50 meters. This is also a quick drill with a fast turnover so alternate your legs as fast as possible.

3.Strides

Strides get you practicing good running technique as well as running at a fast pace. They should be done over 100 meters. Start from standing, speed up to a jog, and then keep accelerating until you’re running at approximately 95% of your top speed over the last 10 meters.

Now you are ready to being your run!