Top 3 Drills to Master to Improve Your Running

The last couple posts have been about running so let's wrap up this trilogy with a "Top 3" list.  In the first post, we talked about running pains.  Many running pains come from an overuse pattern in the sagittal plane (or front to back motion) and weak core muscles.  So we'll make sure our first drill involves the core and side muscles of the body.

Drill #1- Side Plank Hip Lift      GOAL:  10 - 15 reps on each side
With your bottom knee bent, move pelvis up and down pushing into the ground with your forearm and shin.  With hips lifted, lift the top leg slightly, then drop it back down, drop to the floor and repeat.  Should be able to get at least 10 reps on each side.  Should feel this in your side glutes and side abs (aka glute medius and obliques)

Keeping up with fixing our problems from the first post, we need to make sure the running muscles stay properly stretched.  The inner thighs tend to get neglected, and if tight, can really pull your pelvis out of wack and cause back and hip pain; so lets fix that!


Drill #2- Inner Thigh Stretch with Twist      GOAL:  10 reps on each side
Take your knees as wide as you can to get a good stretch on the inside of your legs, don't over do it, just a comfortable stretch.  Make sure your feet are separated (in line with your knees, not touching together).  Hold the first position for about 30-60 seconds, then do 10 twists on each side.

I've saved the best for last!   A huge combination of awesome to mix strength, endurance, flexibility, and core into two great routines that should take you a total of about 5 minutes to complete.

Drill #3- Push Up Flow and Core Challenge      GOAL:  3 - 4 reps on each side
This will take some practice, but like the title of this blog post says, "drills to MASTER" which means with practice you will master this and your running will improve.

In the second part  about running we talked about improving your running times.  You can download a free program to help you get faster HERE.  Running faster really comes down to getting stronger (building muscle strength) and improving endurance (pushing your lungs during higher pace runs).  The top three drills here will definitely help you improve your running but it's not the end all, be all.  Finding drills to strengthen your hamstrings is so important.  Maybe so important the next post can be dedicated to hamstrings (yes, I'm excited already)!  It's also important to have a proper dynamic warm up before you start each run and hopefully a foam rolling regimen  in your whole program.  If you are not getting results after a few weeks, then you need to look at finding new things to do.  Your muscles should respond pretty quickly if you give them the right kind of love and what they need, but everyone is different so I'm sorry I don't have a quick fix for that.  Just know that if you are working, but not getting ahead in your running program, it's time to change something or reach out to me so we can get the answers you need.  Good luck, run strong, breathe easy!