Develop A Proper Running Form With These Form Running Drills
To develop the proper running form and strengthen your lower legs, do the ABC form running drills a few times a week. It takes time and a lot of patience to switch to the correct running form, so do not be discouraged. Changing your biomechanics takes time, but it will pay off when you are running faster without injuries and becoming healthier.
The ABC Form Running Drills
The ABC form running drills break the running motion down and isolate certain movements so that you can work on improving your technique. These drills should be done as a set, with each one addressing a different aspect of your running motion.
The A drill involves lifting your leg and bringing your thigh close to parallel to the ground. Your leg is bent at the knee at an approximate 90-degree angle. As you raise your leg, you will dorsiflex your foot, or pull your toes upward toward your shin.
While doing this, your arms should be executing normal running motion. Once your raised leg reaches near parallel, your leg comes to a stop and actively returns downward to the ground. Once this leg returns to the ground, your opposite leg will repeat this same motion. The whole drill looks like an exaggerated up and down running motion.
The B drill begins exactly like the A drill. Once your thigh reaches the near parallel position and the downward motion of the leg happens, your lower leg unfolds at the knee joint, bringing the leg to a nearly straight (slightly bent) position.
Your foot is still flexing upward, with the toes still pulled to the shin. As your foot nears the ground, your foot should plantar flexion into the ground. The arms should repeat the same motion as the A drill.
The final drill is the C drill. This drill begins by bringing the heel of your foot up to or near your buttocks. Your leg is folded at the knee with the heel of your foot near your butt, then your foot returns to the ground. Repeat this motion over and over again.
The ABC form running drills should progress from walking to skipping slowly, to medium-intensity skipping, to finally skipping quickly or running. You may want to begin by doing the ABC drills for three sets – slow for about 25 to 30 meters, then medium for 25 to 30 meters, and then fast for 25 to 30 meters.
Watch the video which demonstrates the ABC form running drills:
Other Ways To Find The Correct Running Form
You can run on a treadmill in a fitness club every now and then and observe yourself in the mirror. Check your running form to see if it needs adjusting.
You can get someone to videotape you while running in a park or around a track. Watch the playback to see if you need to make any changes to your running form. Keep the changes and adjustments simple and gradual. Avoid making too many changes too quickly to avoid getting any running injuries.
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