Warming-up via running drills has been suggested to increase preparedness for subsequent effort, optimize performance and reduce the risk of injury. Most mechanisms of warm-up were associated with the temperature change, stimulating the muscle contraction and the efficiency of the metabolic reactions. Furthermore, it is known that warm-up could facilitate joint range of movement, increase blood flow, and help to efficiently produce strengthen and power.

Specifically in running, the typical warm-up included a brief period (5-10 minutes) of low intensity running and stretching exercises, followed by specific exercises. There is some evidence that use of race-pace or near race-pace sets resulted in improved 800m running performances. Ajemian et al. (2010) were the first to propose that warm-up via running drills could induce the recalibration of the sensorimotor network of athletes and restore their skills to a finely tuned state.

It is known that running performance depends on the optimal ratio between stride length and stride frequency. Stride length and stride frequency are conditioned by the neuromuscular regulation of movement, and therefore, it can be influenced by specific warm-up tasks. Gil et al. (2020) investigated the effect of manipulating running technique during warm-up on sprint performance, comparing a warm-up that focused on stride length versus one that focused on stride frequency. Although the overall sprint time over a 30m distance did not change between trials, the stimulation of stride frequency during the warm-up resulted in a better performance during the acceleration phase (first 15m), however the stimulation of stride length permitted a better performance in the second phase (last 15m). Obviously more study is need in this area.

Running Drill Techniques:

‘A’ Skips: This drill recruits the glutes and hamstrings, that operate during the active propulsion phase of running. For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as pull backwards. This pawing motion is often neglected but is a key element of a powerful stride. Focus on initiating that pull from the glute as the hamstrings then join in the motion. Use the same arm motion during this drill as you use in running.

‘B’ Skips: The B-skip is nearly identical to the A-skip, but first extend the leg forward. This extension of the leg dynamically stretches the hamstring and allows you to really emphasize the backwards pawing motion as your foot lands on the ground and pulls through. Use the same arm motion during this drill as you use while running.

Side-to-side skip: Running takes place almost exclusively in the sagittal plane to propel the runner forward, yet muscles that operate in the frontal plane (abduction/adduction) play an important role as stabilizers. For the side-to-side skip,
skip side to side by bringing your feet together and then shoulder width apart. Let your arms cross over each other in front of the body as you skip.

Carioca, or Grapevine: Like the side-to-side skips, the carioca drill further works the stabilizing muscles that play a secondary but nevertheless vital role in running. As you move sideways, cross one leg over the other in front and then behind. Hold your arms out to the side to begin; as you start to get the hang of the drill, use your arms as you would while running.

Butt kicks: Draw the heel in a straight line towards the bottom of the butt or top of the hamstrings. To do this, allow the knee to come forward, but not quite as high as the high knees drill.

High knees: Similar to the A-skips, but instead of skipping there is a quick transition from one foot to the other, just like running. Focus on breaking the vertical plane with your thigh each time.

Straight Leg run: The straight leg run reinforces the important pawing motion practiced in the A-skip and B-skip. Start slowly and gradually increase your speed. Avoid the temptation to lean backwards. As your foot contacts the ground, finish with the same backwards pawing motion as you practiced in the other drills – squeeze the glutes and hamstrings as you pull back.

Ankling: The ankling drill helps facilitate the proper loading and springing during running. Starting at the toe, push the foot down so that heel barely contacts the ground. The movement can be difficult to learn at first, so begin in slow motion; then gradually pick up the pace and keep the cadence high.

Bounding: Bounding is a high intensity running drill designed to improve power and efficiency. Essentially bounding is just an exaggerated run with lots of vertical and horizontal displacement. Go for both height and distance with each stride.

References:

Ajemian R, D’Ausilio A, Moorman H, Bizzi E. Why professional athletes need a prolonged period of warm-up and other peculiarities of human motor learning. J Mot Behav 42:381-388, 2010. Gil M, Neiva H, Alves A, Sousa A et al. The effect of warm-up running technique on sprint performance. J. Strength Cond. Res 35(12): 3341-3347, 2020.

Hodges, A. Running drills for proper running form [Blog Post]. Retrieved from https://www.trainingpeaks.com/blog/drills-for-proper-running-form/

Middaugh, J. 8 essential running form drills [Blog Post]. Retrieved from https://www.suunto.com/ennz/sports/News-Articles-container-page/8-essential-running-form-drills/

Taberner M, Allen T, Cohen D. Progressing rehabilitation after injury: consider the ‘control-chaos continuum’. Br J Sports Med 53(18):1-8, 2019