Three Essential Running Technique Drills

Following on from my recent post sharing Coach Bobby McGee’s informative video about Distance Running Biomechanics, below is another of Bobby’s videos showing three important drills to improve running technique.

The Running Technique Drills:

These drills particularly focus on improving foot contact, ankle stiffness and finally swing leg motion in running.

1) Ankling

A great drill to work on foot landing technique, encouraging the development of a midfoot strike. The key is to allow the foot to quickly land on the midfoot, then allow the foot to flatten to the ground, loading the calf and achilles properly. Heel striking runners will often find this running technique drill tough at first. Use quick, short steps, pushing with your gluteal muscles.

2) Ankle Springs

This drill specifically helps runners to develop the desired ankle stiffness that allows the elastic storage and return of energy. Develop this spring-like efficiency combined with an appropriate forward aligned posture, and you’ll find “free speed”!

3) High Knees

Technique is everything with this drill. Done wrong, it will help re-enforce many the elements of bad running form that we want to avoid! Learn to pick the knee up by staying tall and long in your posture while lifting your heel directly up towards your butt (getting your Hamstrings working)… rather than driving the knees upwards (over-working your Quads and Hip Flexors).



About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Awesome drills, will be using these. Any tips on how to adapt the high knees drill if youndo not have a partner? Thanks

    • Hi Becky, try putting your hands against a wall and performing the drill standing in place. Not exactly the same, but it’s still a good drill.

  • Great easy drills…time efficient. Thanks.

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