Easy Running Plans: Total-Body Training for Speed, Strength, and Endurance by Gaudette Jeff

Author:Gaudette, Jeff [Gaudette, Jeff ]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-01-13T16:00:00+00:00

Routines for Improving Your Technique

Implementing drills into your total-body running plan isn’t complicated and doesn’t require any special equipment. You can do these drills outside on a quiet street, at the track, or on an empty basketball or tennis court.

Technique drills also fit holistically into your running program and work in tandem with your running workouts, strength work, and other cross-training. The training plans in chapter 9 assign drill work on specific days. If you’re building your own plan, include drills twice per week, on an easy day or a long run day. Always perform the drills after your run.

If you’re a beginner or new to running drills, focus on performing each drill correctly and with proper form. It’s better to do only half the repetitions or sets with good form than to rush through the routines with improper movements. If you’re an experienced runner, you can reduce the drill sessions to once per week and choose the exercises that best target your weaknesses.

In this section, I’ll describe the purpose and makeup of the two routines. In the next section, you’ll find instructions on how to perform each drill.

Power Drill Routine (PD)

This routine focuses on developing proper movement patterns in the hips, glutes, hamstrings, and hip flexors. The routine should take only 10 to 15 minutes to complete. Remember, the goal of technique drills is to improve your mechanics, not to get in an aerobic workout, so don’t hesitate to rest longer than suggested. If you’re an experienced runner, you can perform an additional set for each drill to make the drills more challenging.

DRILL REPS OR DISTANCE SETS REST

A-skips 20 steps total (10 each leg) 2 45 to 60 sec

B-skips 24 steps total (12 each leg) 2 60 to 90 sec

Straight Leg Bound 20 steps total (10 each leg) 1 60 to 90 sec

Butt Kicks 20 steps total (10 each leg) 2 30 to 45 sec

Carioca 8 crossovers, each direction 2 30 to 45 sec

Quick Feet Drill Routine (QR)

This routine focuses on improving ground contact time and lower leg awareness. The routine should take only 10 to 15 minutes to complete.

DRILL REPS OR DISTANCE SETS REST

B-skips 24 steps total (12 each leg) 2 60 to 90 sec

Straight Leg Bound 20 steps total (10 each leg) 1 60 to 90 sec

Quick Feet 30 steps total (15 each leg) 2 60 to 90 sec

Ankling 20 steps total (10 each leg) 2 60 to 90 sec

High Knee 20 steps total (10 each leg) 2 30 to 45 sec

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