Running Technique Exercises That You Cannot Miss: One of the fundamental parts of your training as a runner is running technique. With it, you will not only run better, but you will also run more safely, avoiding possible injuries that may occur during training or races.
Typically for an amateur runner, it is sufficient to include one day of running technique training a week. You don’t have to dedicate that day exclusively to just technique, but you can combine it with strength training (which we remember is essential to be a good runner) or a smooth ride.
10 Running Technique Exercises
To make things easier for you, we leave you eleven running technique exercises that you cannot miss in your training sessions. Please include them in your routines and enjoy the results.
We try to raise the heels as much as possible while walking with short steps. Our back is upright, and our arms are in rhythm with our steps. This exercise helps us improve our feet’ muscles, in many cases, the great forgotten one of the runners.
Low skipping forces us to take small and very fast steps within the skipping variations without hardly lifting our knees. It is an excellent exercise to improve forefoot entry and to improve leg and arm coordination.
One Leg Skipping
In addition to varying the knees’ height when skipping, we can also work both legs at the same time or just one unilaterally. This is one-leg skipping, which is more difficult to coordinate since both legs do not perform the same movement, but it is equally important for our workouts. Try that in the case of the leg that is skipping, its period of contact with the ground is as short as possible.
It helps us, especially to work the coordination of the legs and arms and improve their mobility. We perform a movement in a different direction than the one we are used to when we run and it helps us improve the power of our stride and work different muscle groups.
There are several ways to skip, the most common being high skipping. In high skipping, we run forward-leaning only on the balls of our feet and raising our knees above our hips’ height. We try to maintain verticality by activating the muscles of the middle zone. We increase the cadence of our running steps and coordinate our arms with the legs’ movement to gain momentum.
Heels to Glutes
Another of the classic running technique exercises is running while bringing the heels as close to the glutes as possible. To do it well, as in previous exercises, we must keep our back straight, not too leaning forward, activating our internal muscles in the middle area. We always land with the foot’s tip on the ground and contact it for the shortest possible time.
Metatarsal-fingers or Multi-jumps
We jump with bigger steps than normal, landing on the forefoot area and looking for a quick push through our toes. We perform a large ankle and knee extension in the flight phase of the stride.
One Leg Pedaling
Similar to single-leg skipping, we perform a pedaling movement with the leg we are working on only in this case. The working leg should describe a circle on its path, rather than a straight line with traditional skipping. We always land on the forefoot and keep our hips high and our back straight.
Similar to the exercise that we have done previously, but in this case, there is no dominant leg and another that accompanies, but both legs work equally. It is important to maintain the circular movement with both legs (not letting one work above the other) and to stay upright throughout the movement, without leaning back.
So far, we have moved forward or to the side, but some running technique exercise that involves running backward should also be included. First of all, it is better to make sure that we are moving to a safe environment and that there are no more corridors or obstacles that could cause a fall. We run a few meters backward, bending the knees, always entering with the forefoot, and coordinating the arms’ movement.