Importance of form drills in running

Forum guidelines BT super discount
General Discussion Triathlon Talk » Importance of form drills in running Rss Feed  
Moderators: k9car363, alicefoeller Reply
2011-03-19 10:53 PM

User image

Extreme Veteran
517
500
Subject: Importance of form drills in running
I understand the importance of hills and speed work.  My question has to do with drills such as penguin walking,, high-knee running, running while kicking your butt (as opposed to someone else's)... those kinds of drills.  Do you find them useful, and if so for what?  The high knees and butt-kicking would seem to make sense for sprinters, but do they have any value for endurance running?  Is penguin-walking useful for anything other than the amusement of spectators?

2011-03-20 3:34 AM
in reply to: #3405153

User image

Elite
3658
200010005001002525
Roswell, GA
Subject: RE: Importance of form drills in running
Just run more.

Concentrate on:
  1. not over striding
  2. using your arms
  3. good posture
After a lot of miles these things become natural.
2011-03-20 3:44 AM
in reply to: #3405153

User image

Coach
9167
5000200020001002525
Stairway to Seven
Subject: RE: Importance of form drills in running
sdejan - 2011-03-19 9:53 PM

I understand the importance of hills and speed work.  My question has to do with drills such as penguin walking,, high-knee running, running while kicking your butt (as opposed to someone else's)... those kinds of drills.  Do you find them useful, and if so for what?  The high knees and butt-kicking would seem to make sense for sprinters, but do they have any value for endurance running?  Is penguin-walking useful for anything other than the amusement of spectators?


All of those drills isolate and activate muscles used in running...whether you sprint or jog, or even walk. When I'm in "running mode", I'll start most workouts with some muscle activation drills like you mention, after first warming up with 5 minutes of brisk walk or jog. Then I'll do muscle activation, some drills like you describe, then start my running practice. I call it practice because I'm always focused on good form...slight forward lean from the ankles, landing under my COG, using and recruiting my gluts & hamstrings...I'm chronically tight in the hip flexors and quads so it takes me a lot of repetition of this type of routine to start to feel like running feels good.
2011-03-20 7:09 PM
in reply to: #3405153

User image

Extreme Veteran
517
500
Subject: RE: Importance of form drills in running

Run more... yep.  I know I need many, many more miles before running becomes natural.

Isolating the muscles makes sense.  Do you think the drills work better than gym work?  I ask because I am currently doing two strength sessions a week, many/most of which include quad and hamstring sets.  And glutes, those d@mn squat-jumps. 

2011-03-20 7:44 PM
in reply to: #3405153

User image

Coach
9167
5000200020001002525
Stairway to Seven
Subject: RE: Importance of form drills in running
When I say "isolate and activate" what I'm referring to is "waking up" the muscle fibers/motor units that need to partake in your running. Letting them know, "OK it's time to get ready to run and I need everyone to contribute here. Peter Piroformis, you're not allowed to do Harry Hamstring's work today...Harry, WAKE UP AND START MOVING! "

It's work I do immediately before, or as a substitute, or sometimes in the middle of a run.

I'm not referring to "Isolate and Strengthen" which is what you would do in the gym. More than overall strength, you need balanced, coordinated involvement of everyone (meaning all the muscles) that are involved.
2011-03-20 10:40 PM
in reply to: #3405153

User image

Champion
10668
500050005001002525
Tacoma, Washington
Subject: RE: Importance of form drills in running
I used drills like those when I was a "middle distance" runner... 800m. I think it's more useful to just be "mindful" of your form while running.

2011-03-20 11:54 PM
in reply to: #3405153

User image

Elite
3683
20001000500100252525
Whispering Pines, North Carolina
Subject: RE: Importance of form drills in running

I consider myself, these days, to be an endurance athlete.

As an endurance athlete, I don't really worry about running drills. I just make sure I warm up easily and get out there and run...I've noticed a definite improvement in ability, form, and endurance just by being consistent. In fact, my body has self corrected to a more efficient form over the last few years. 

I'm sure they have their place, but I think that as long as you just get out there and run more, while increasing volume in a safe manner, you won't need to worry too much about drills. Just my humble opinion.

Good luck!

2011-03-21 7:13 AM
in reply to: #3405153

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Importance of form drills in running

My PT has given me some warm ups to use to activate muscles prior to a run - by doing a version of lunges I can warm up my legs and therefore shorten any running warm up.

You may want to check out Natural Running of Chi Running for some drills - high knees, quick, short cadence, 'grapevine' to activate the hips, and many others are good to do at the start of a run.

2011-03-21 9:31 AM
in reply to: #3406268

User image

Extreme Veteran
517
500
Subject: RE: Importance of form drills in running

natethomas2000 - 2011-03-21 7:13 AM  You may want to check out Natural Running of Chi Running for some drills - high knees, quick, short cadence, 'grapevine' to activate the hips, and many others are good to do at the start of a run.

I will check that out, thanks!  So my take-home message from all your responses is 1) first priority is to simply run and pay attention to form, and 2) use the drills to teach the muscles to coordinate and as part of a good warm-up (which I'm not good about doing anyway).

Thank you all!  I love this forum.

2011-03-21 9:43 AM
in reply to: #3406511

Subject: ...
This user's post has been ignored.
New Thread
General Discussion Triathlon Talk » Importance of form drills in running Rss Feed