Whether you’re training for a marathon, going for regular runs around the block, or preparing for an obstacle run: good running technique is key! With running drills (also known as the Running ABC), you not only improve your technique, but also your coordination and control. But what exactly are running drills? And how do you use them effectively?
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Why is good running technique important?
Many people start running but don’t keep it up for long. This is often due to poor running technique, which can cause pain and discomfort. That’s no fun, right! Below you’ll find the most important reasons why good running technique is so important.
- You run more efficiently
By using good running technique, you move more smoothly and waste less energy. This allows you to run longer and faster. - You prevent injuries
With good technique, you load your muscles and joints correctly. This reduces the risk of injuries to your knees, ankles, hips, or tendons. For example, a painful Achilles tendon is common during running. - You run faster
When your body works better together, from arms to legs, you can push off more powerfully and accelerate more easily. - You get tired less quickly
Good technique reduces unnecessary tension in your body. You run more relaxed and can keep going longer. - Running becomes more enjoyable!
If you experience less pain, can run longer, go faster, and get tired less quickly, running becomes a lot more fun!
What is Running ABC?
Running ABC or Running Drills are a series of exercises that help you learn to run better. The abbreviation “ABC” doesn’t literally stand for anything but refers to the basics of good running technique. Running ABC is often used as a warm-up or technique training and is suitable for both beginners and advanced runners.
With Running Drills, you train parts of your running style, such as:
- how you lift your knees (knee lifts)
- how you place your feet
- how you move your arms
- how you run upright
By doing these exercises regularly:
- you learn to run more efficiently
- you reduce the chance of injuries
- and you become faster and more stable
Running ABC in practice
The great thing about Running Drills is that it’s easy to apply and doesn’t take much time. You don’t need any equipment, just a flat surface (like a track, pavement, or grass) and a few meters of space. Perfect as a warm-up or a short technique training in between.
How does it work?
Each exercise within Running ABC focuses on one specific part of your running movement. By isolating these movements and repeating them, your body learns to move more efficiently. You develop not only technique but also coordination, rhythm, and muscle control. Win-win!
Examples of Running ABC exercises:
1. Knee lifts (skipping)
You actively lift your knees to hip height while landing on the ball of your foot. Focus on a quick, light step and an upright posture.
2. Heels to buttocks
With every step, you pull your heel towards your buttocks. This exercise trains your posterior chain (hamstrings and glutes) and helps with smooth foot roll-off.
3. Running with straight legs
You run with straight legs from the hip while pointing your toes upward. This improves foot lift and coordination.
4. Grip step
Small, quick steps where you lift your feet quickly and shortly off the ground. Good for ankle stability and rhythm.
5. Sideways dribbling
You move sideways at a light dribbling pace. This exercise improves hip mobility and lateral coordination, important for sudden movements or turns.
6. Arm and running coordination
Focus on the rhythm of your arms relative to your legs. A good arm swing supports your entire running pattern.
How often and how long?
You don’t need to do Running Drills every day. Two to three times a week is enough to notice results. Use it:
- as a warm-up before a running session,
- as a technique block during an easy run,
- or as a short session on a recovery or rest day.
Perform each exercise for about 20 to 30 meters and repeat 1 to 2 times. Take short breaks in between and pay close attention to your posture and execution. It’s about quality, not speed!
Take your running technique to the next level!
Running ABC is a simple but highly effective way to improve your running technique. Whether you’re training for an obstacle run, a marathon, or just want to get fitter: a few minutes per week already makes a difference. So put on your running or mud run shoes, find a bit of free space, and give your technique that extra boost. Your body will thank you!