Running Drills to Improve Technique
When you've been running for years, improving doesn't always depend on adding mileage or pushing yourself through speedwork. In fact, many advanced runners are surprised to discover that they still have room to run faster simply by refining their workouts to improve their running technique. Adjusting posture, cadence, or foot placement completely changes efficiency; a cleaner technique reduces vertical oscillation, improves energy return, and decreases the risk of injury to the knees, hips, and Achilles tendon.
Running Technique Drills
The key to improving technique isn't to fill your calendar with strange exercises, but to work on stimuli that your body can assimilate. In practice, progress comes from combining specific drills, running-oriented strength training, and technical running work.
Drills:
- Skipping: Ideal for vertical body positioning, knee lift, and improving arm-leg coordination. Do 3 repetitions for 30 meters before key speedwork or long runs.
- Butt kicks: improves the leg's recovery phase, providing more fluidity and better cadence.
- Plyometrics and progressive lunges: build reactivity and elastic strength in the feet and ankles, which is key to running faster with less effort.
Strength Training:
- Core: planks, bird-dog, or hollow body holds for a stable pelvis and straight stride.
- Gluteus medius: monster walks and lateral squats to prevent knees from collapsing inward.
- Calves and soleus: calf raises for greater elasticity and better propulsion.
Workouts that refine technique while running:
- Short intervals with a technical focus: 10x200m at a controlled pace, thinking only about cadence, arm swing, and landing to perfect the movement without getting too fatigued.
- Technical Fartlek: 2′ medium pace + 1′ easy, concentrating on lengthening the stride without losing cadence.
- Barefoot runs on grass for a maximum of 5 to 8 minutes to strengthen the foot and teach the brain the correct foot position for running.
- Progressive pace changes with the goal of enhancing technical transition between speeds.
And yes, the gear matters more than you think
It's always been said that technique comes from training, but today there are brands that design shoe models that facilitate posture, reactivity, and running economy. This is very powerful if you're looking for real performance.
Models like Asics Novablast with its rebound capacity able to improve efficiency, Saucony Endorphin Speed with its nylon plate that improves cadence, Nike Pegasus focusing on stability, or Hoka Mach improving metatarsal transition, are built to promote a more efficient stride. This means they help develop a more fluid and less muscularly demanding technique, especially when you combine drills and strength training. And yes, all these shoes are available at Beurbanrunning.com.
When all these pillars come together, the body learns to run differently, easier and faster. We're not talking about magic; we're talking about biomechanics applied to your training. And if you're looking to make a real technical leap, now is the best time. You can see the most recommended technical shoes in our stores and on our website, and if you have any questions, we'll help you choose the best one for your stride, your level, and your goal.
