Running drills are dynamic exercises that mimic the movements of running. There are many benefit and they are shown below:

Improving driving economy

By performing running drills correctly, we achieve improved coordination of the arms and legs during running. Repetition causes the movement to be assimilated neuromuscularly and subconsciously helps coordinate the limbs during running. This in the long run improves our running economy.

Maintaining running frequency

Because they are dynamic exercises, it means that their frequency during execution is from fast to very fast. Therefore, again with the repetition and assimilation of the movement, they help us to keep the frequency during the run. Especially when fatigue begins to set in, where most runners tend to “stretch” their stride and reduce their frequency. The consequence of this is that the steps become slower and heavier, the running pace decreases and the impacts of the feet with the ground become stronger. Therefore, fatigue in the body comes at a faster rate.

Short duration of contact with the ground

With running exercises we train ourselves to have quick, short-term contact with the ground and to push our body with more force.

Improves muscle elasticity

These are exercises that through movement help to open up the range of motion of the muscles, allowing them to gain or maintain their elasticity.

Warms up the muscular system

When performed, they increase blood flow and raise muscle temperature.

Improves speed

If performed at a very fast frequency and combined with short distance fast sprints, it is a very good way to improve speed and cardiorespiratory fitness. I consider this particular training to be very important and a very good tool that we can introduce into the basic preparation period.

So we see the importance of running exercises and how important it is to include them in the training plan.

Personally, I always perform the running drills during the warm up. I believe it is the best way to raise muscle temperature and prepare my body muscularly and cardiorespiratoryly so that I can then perform intense exercise. I also believe that active stretching is not necessary for warming up for long-distance events, since we are performing running exercises.

It is worth mentioning that I include running drills and in recovery training, but performing them with less intensity, since as mentioned above, they help improve or maintain muscle elasticity.

Finally, the following video shows the running drils I perform in warm up and recovery workouts.