Running is a simple form of exercise that will help you increase your health condition, mental clarity, and provide refreshment throughout the day. But sometimes you can feel frustrated due to a lack of enough strength to achieve your goals. For extra benefit and better results, many professional and general runners try to increase their speed and create additional load to beat their personal best. But sometimes, due to a lack of enough strength, they can’t. Some efficient drills, strategies, and food can provide the perfect solution. And we are here to tell you what to do for that.
Forget about complex gym routines and heavy weights for that. These drills target specific parts of the body for aspects of running and increase your strength level. They are like running ninjas to make this improvement faster. Let’s delve into the fascinating world of drills and discover how to transform yourself from a plodding jogger into a sleek, efficient running machine.
The science behind the Drill:
Running is a complex symphony of muscles firing in perfect coordination. For every movement to go forward, you need to produce energy from your core and legs. Any weakness, such as in the legs or core, to provide sufficient energy may result in injury. These drills act like mini workouts for specific parts of the body like muscles, core, and legs.
Here’s a breakdown of some key benefits drills offer:
- Improved Form: Proper drilling isolates your movement pattern, helping you focus on the proper technique and form of exercise, which will also help you avoid injury. Imagine drills as a running coach in a bottle, constantly reminding you of good posture, high knee drive, and efficient foot placement.
- Enhanced Strength: Different drills target specific muscle groups, building power in your glutes, hamstrings, calves, and core. Stronger muscles propel you further with each stride, leading to increased speed and endurance.
- Better Coordination: Running requires seamless coordination between various muscle groups. Drills help fine-tune these connections, resulting in a smoother, more efficient running style.
- Reduced Injury Risk: Weaknesses in your stride can lead to imbalances and overuse injuries. Drills address these weaknesses, promoting proper running form and reducing your susceptibility to injury.
Building your Drill Arsenal:
Now you should have a proper idea of the power of drills. So let’s explore some of the most effective drills to increase your body strength and running performance.
Core Builders:
- Plank Variations: This classic exercise strengthens your entire core, creating a solid foundation for efficient running. Try variations like side planks and plank with arm reaches to target different core muscles. Aim to hold every plank position for 30 seconds to a minute for the best result.
- Bird Dog: Straighten your hand and put your same knee. At the same time, extend your opposite leg and put the opposite hand also. Hold this position for a few seconds and then repeat this process. Switch this process to the other side. Target to complete this session 5 times each side or 10 reps in total.
Lower Body Powerhouse:
- High Knees: A running staple, high knees focus on leg drive and core engagement. Run in place, bringing your knees up high towards your chest with each step. Maintain a quick turnover and good posture.
- Butt Kicks: Enhance hamstring and glute strength with butt kicks. Run in place, kicking your heels up towards your glutes but avoiding contact. Keep your upper body upright and core engaged.
- Jump Squats: This explosive drill builds lower body power and leg strength. Position yourself with your feet separated at hip-width and lower into a squat. Jump explosively from the bottom of the squat, reaching your arms overhead. Land softly and immediately repeat.
Agility and Coordination Champions:
- Lateral Shuffles: This drill improves agility and stability. Shuffle sideways, taking small, quick steps. Focus on staying low with a tight core. Add cones for an extra challenge.
- Carioca: This drill resembles dancing more than running, but it’s a fantastic way to improve coordination and footwork. Stand with your feet hip-width apart. Step your right foot out to the side, then hop and bring your left foot beside it. Repeat with the other leg, creating a continuous side-to-side movement.
- Skipping: This drill is a fun way to work on leg power and coordination. Stand with your feet together and jump, bringing one knee up high towards your chest. Quickly switch legs in mid-air before landing softly on the opposite foot.
Mastering the Drill Art:
- Warm-up is Crucial: Before starting any drill or exercise, you should warm up your body to prepare your muscles. It also minimizes the risk of injury.
Form Over Speed: Focus on proper form and position for every drill. Sometimes your mind will tell you to adjust and customize the drill technique. But if you want to get proper results with less risk of injury, try to do all drills with proper form.
