The Whys

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Why do drills? 
Drills are used to work on all “skill sets” of the “game” for a well rounded routine of running. 

There is no “one-size-fits-all” training or running program. Runners of today are of a wide range of age, size, and training style or purpose. Whether to enhance your running or for the longevity and pleasure of your running; drills and drill progressions should always be a part of your running/training regimen.

RunningWell® is a set of skills that when put together; creates (at its best) efficient forward motion.  Skills (on race day) are done quickly, with power, and intent. When first done properly, the drills become a fun way to provide you with the “know-how” to gain a set of running skills for all runs from easy or casual outings to race day.

For each “style” of runner, drills need to be both meaningful and enjoyable to their running routine.  By training the “parts” of running, the end goal of more fluid running is attained. Fluid or “efficient” running is a combination of your body’s biomechanics (alignment, coordination, tempo, flexibility), mechanical energy use or efficiency, and your relationship with gravity.

Video Drill 1: “Marching” Drill- with transitions to walk and to running.

This drill specifically trains alignment and greater mechanical energy efficiency by training the deep hip flexors to function (best with optimal body alignment).  When performed correctly, you develop stability and flexibility to run with foot landing under your center of gravity.  That means less braking and better turnover!

Video Drill 2: “Forward with Gravity”- starting at the ankles to the back of the neck:   This drill will emphasize alignment with gravity and forward motion in your running form.

It is important to remember that each drill is a component of running and as stated earlier, are performed in short duration to train skill and gain body awareness.

More Drills (not yet pictured) are taught to participants to further develop stability and Coordination for greater “ease” and strength in their running. 

We train plyometrics at a moderate level appropriate for runners according to the research. Strength workouts and plyometrics need to be sport specific for runners.  You should feel more energized for your running, not exhausted or sore for two days and unable to run.

We train drills for: “Shoulder & Trunk Counter-Rotation” to power your run and add (biomechanically) to forward motion with each stride with quicker turnover and foot landing under your center of gravity.   Some runners “carry” their upper body, arms and head along creating greater work for their legs typically in a fashion of “reaching out” with legs in running.  Most runners don’t realize they can use alignment and their upper body to help propel their hips/legs forward with greater ease with “core” muscles active.

Drills exaggerate components of movement and are meant to be performed at high frequency for short duration to train your body:

For Better Alignment/foot landing under base of support, Body Awareness, Stability, Flexibility & Timing in Coordination, Breathing, Turnover, For Intent/Purpose

For Better Running!


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Catalyst Therapies
2680 18th Street, Suite 150 B
Denver, CO 80211
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