8 Drills to Improve Your Running

8 Drills to Improve Your Running

Author: Ryan Kempson

About Ryan

Ryan utilizes principles of the Burdenko Method in training the human body to move fluently and efficiently through unique movement patterns to unlock higher levels of health and sports performance. 

Outside of training athletes, Ryan competes as a professional Endurance athlete in the sport of obstacle course racing. He has chosen to pursue training as a professional athlete as a means of acting as a positive role model for young athletes.

Ryan has numerous accolades as a Spartan Pro Team Racer, including 2019 3rd place at the Spartan North American Championship and 2019 1st Place at the Jacksonville Spartan US Championship Series.

Let's Get Into It

Running is a simple activity that prior to a more sedentary lifestyle came very natural for us as humans. There are many methods on the most effective way to improve running technique. Regardless of which method you chose to explore there should always be a basic foundation of conditioning the body, that is established prior to training a specific running technique.

Defining Conditioning and Training

Conditioning - Developing and Maintaining the functional ability of the body. 

Training - Enhancing the functional ability of the body. 

Basic Functionals to be Conditioned Prior to Training a Specific Technique

Proper Posture

Ability to Move in all Directions

Fluent Movement 


8 Drills to Condition the Body for Running 

The drills are designed to be simple and challenge your body to move in all directions at various speeds. 

  1. Allway focus on tall posture with your hips under your shoulders.
  2. Each drill is to be practiced at a slow speed, medium speed, and a fast speed.
  3. Practice being light on the balls of your feet. 
  4. Practice the drills as a warm up before running or on their own 2 days a week. 

Jogging with High Feet 

Feet should come up close to your knees while staying under your hips.

Jog in an S-shape

Wide arching turns where you should feel some stress on the outside of your knees. 

Jog and Spin

Work to maintain balance and your hips over your feet. 

High Knees and Butt Kicks

Light on your feet while working to kick your butt with heel and bring your knee to the level of your hip. 


This drill is your hips twisting and not just a crossing of your feet. Your hips should face the direction you are traveling, followed by you tail bone facing the direction you are traveling. 


Coordinate the knee drive with punching your hand overhead. Work to get tall on every skip.


Light on your feet and work to keep your hips under your shoulders rather than leaning forward.

Run 3 Different Speeds

Incorporate all the skills you just practiced. Be light on your feet, drive you knee, keep your hip under your shoulders, and do it all fluently. There should be a distinct difference between your 3 running speeds.

For more training tips and tricks head to my site Kempson Training!


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