Everyone wants to be a better runner. They want to run stronger, faster and more importantly injury-free. Drills can often mean the difference between a healthy star and a weak athlete. These 8 drills can help runners of all levels avoid injury.
First Drill
Enhance Core Strength. Put your feet just slightly less than a shoulder-width apart. Slowly, stand on the balls of your feet. Use your abdominal muscles to control your posture and keep your balance for 60 seconds. This drill enhances your core strength. Your core is consists of different muscles that stabilizes the spine, pelvis and the entire length of the torso, so you can generate more powerful movements.
Second Drill
Increase knees range of motion. Stand in your toe-off position, one foot is forward the other foot back. Lift the heel at the back foot like you’re about to run. Do a knee-lift and hold it for 10 to 15 seconds. Do it on the other side. This drill increases the range of motion of your knees especially during swing phase. The swing phase is when your foot leaves the ground and your toes are pointing towards the midline of your body. At that time, your knees along with your hip and ankle, bends and rotates to allow your heel to land again. If you can bend your knees more, you can move faster and with less effort.
Third Drill
Loose the crossover gait. Run eight 100 meter repetitions while trying not to crossover or stepping on the line of the track. A crossover gait is when the runner lands on the outside of the foot which causes a lot of stress in the tendons and muscles. With this kind of drill, you’ll reduce the risk of getting a crossover gait, meaning less chances of injuring yourself.
Fourth Drill
Stronger quads. Do squats. While keeping your hands at your sides, bend your hips and knees until your thighs are parallel to the floor. Hold this position then press back up. Repeat for 3 sets of 10 repetitions each. Stronger quads minimize the impact shock when you run by controlling the flexion.
Fifth Drill
Minimize flexion. Aim for 30 right foot strikes achieved in 20 seconds. A right foot strike is when there is less flexion through your joints when you land. When you minimized the flexion, you can then run faster.
Sixth Drill
Equalize your arm swings. On your running top, stick two labels. Both should be on different side of your ribcage about two inches below your chest. Sprint for 50 meters while drawing your shoulders back and swing your upper arms forward and back to touch the labels. This drill keeps your leg straight because it does not allow your arm to swing across your chest, upsetting your form.
Seventh Drill
Push forward with your hips. Perform six 60 meter sprints while a tire is tied behind you. Even with the resistance, make sure your legs are fully extending. This drill enhances your buttocks and hamstring muscles in the toe-off. It also aids you center of gravity to consistently roll forward.
Eighth Drill
Fasten flight phase. On alternate legs, high hop for about six 50 meter repetitions with walk back recoveries. Make sure that each leg should be fully extended while performing this. The flight phase is when your foot is flat on the ground to a point where your hip, knee and ankle are fully extended. Doing high hops fasten this phase, allowing you as the runner to toe-off faster.
Performing these drills periodically as a break from your running routine will help you develop the proper running technique to avoid injury. It may be more difficult at the start, especially, if you have had some bad running habits that have set in. But doing them regularly will surely decrease propensity to injury.
