When I’m traveling, I find it really hard to warm up properly before I go running. The drills I do, especially the iron cross and hurdle seat exchange dynamic stretches, take up a lot of space. Knocking over a coffee table is a real possibility when you’re swinging your legs back and forth with the scorpion exercise.
Note: Read my definitive guide on core workouts to learn these exercises.
Another problem is that a lot of these dynamic stretches are done on the ground. If you don’t have a carpet or throw rug, it’s going to be uncomfortable to put all of your weight on your knees. Some core exercises are virtually impossible if you don’t have a soft surface available.
Often at races, there’s no soft surface (like a big patch of grass or carpet) for you to do your running warm-up. Luckily, there’s a way for you to warm-up that helps you prepare for harder efforts: running drills.
By the term running drills, I mean those that are typically considered form drills. I’m not convinced that these “form drills” actually improve your mechanics, but they may make you more efficient. For me, the jury is still out until I see solid research.
What the drills do very effectively is loosen your muscles, warm your core temperature, and prepare your body to run. Since you don’t need to sit down and only need the width of a hallway to do them, you can do them virtually anywhere where you can jog for 10-20 seconds.
Simple Running Drills
Please note: there are now only two running drill videos in this article because of problems with YouTube. Cest la vie…
Butt Kicks
Skipping (multiple variations)
To get you started with these running drills, here are a few pointers:
- Do them before you run. Focus on form.
- The intensity can be modified by how fast you do them. Start slow and build gradually.
- I recommend you do 3-4 standing dynamic stretches before starting. You can use several from my running warm-up video.
- Stay on level ground. Slight uphills are okay, but avoid downhills. The excessive pounding on your legs could leave you sore or potentially injured.
Executing a proper drill, whether it’s a B-skip or high knees, requires you to maintain the right form and go through the entire range of motion. Watch the above videos carefully.
When you start, have a friend look over your form. They’ll be able to tell you if something is off – even if you think you’re doing them correctly.
Running drills like the ones above were staples before every workout we ran in college. If you’re using them before a workout or race, the most widely used practice is to do them after your running warm-up but before your strides.
Doing so helps your legs increase their range of motion before you start harder running. They also offer a neuromuscular component, requiring you to improve your brain-body communication pathways. In short, they’ll help you fire your leg muscles more powerfully, in a faster time period.
These drills work well for those who are getting ready for harder efforts or can’t physically fit dynamic stretches into a narrow room where you warm-up. When I’m away from home, sometimes it’s easier to use the driveway or street to do drills as opposed to a dynamic flexibility routine.
Reminder: New Guide is Launching Soon!
Strength Running’s new guide – How to Stay Fit on Vacation – is launching in less than two weeks. It’s a detailed guide on how to maintain your fitness while taking some time off to enjoy yourself on vacation.
It’s not for runners who are going on “fitness vacations.” If you plan on spending hours every day exercising, this is not for you.
The book will include sample workouts and training plans for different types of vacations. It will be available only to newsletter readers as an exclusive resource in the Runner’s Gear Bag (along with other guides, workouts, and more content). Join the Strength Running Team to get access:
