Running Form Drills: Technique and Efficiency Session

Session Overview

A 45-minute technique-focused running session designed for intermediate triathletes who want to improve their run economy and running form. Running drills reinforce good biomechanics — high cadence, mid-foot strike, forward lean, relaxed arms — that translate directly into more efficient running off the bike. This session is best done on a track, flat path, or grass where you have room to perform each drill with focus.

Warm Up

• 10 minutes easy jogging at conversational pace
• Dynamic leg swings: 10 forward and 10 lateral each leg
• Hip circles: 10 each direction each leg
• Ankle rotations and calf raises: 15 each
• 4 × 20m accelerations building to 80% effort with walk back recovery

Main Set — Drill Circuit

• High knees: 3 × 30m — drive knees up to hip height, quick ground contact, tall posture. Walk back recovery between each.
• A-skips: 3 × 30m — skip with exaggerated knee drive and toe dorsiflexion. Land under your centre of mass. Walk back recovery.
• B-skips (marching drill): 3 × 30m — extend the A-skip with a pawing action as the foot extends forward and pulls back. Develops hamstring activation.
• Heel flicks (butt kicks): 3 × 30m — focus on quick hamstring contraction, not lifting the heel high but on rapid turnover. Walk back.
• Carioca (crossover sidestep): 2 × 30m each direction — lateral coordination drill, keeps hips loose and improves hip mobility. Walk back.
• Strides with cadence focus: 4 × 100m at 90% effort aiming for 90+ steps per minute (or use metronome). Full recovery between each.
• Relaxed run with focus on posture: 5 minutes easy running applying drill learnings — slight forward lean from ankles, relaxed shoulders, quick light foot contacts.

Cool Down

• 5 minutes very easy jogging
• Hip flexor stretch: 30 seconds each side
• Quad stretch: 30 seconds each side
• Calf and Achilles stretch: 45 seconds each
• Hamstring stretch: 30 seconds each side

Coach’s Notes

The value of running drills comes from quality of execution, not speed — slow down and do each drill correctly before speeding up. Aim to incorporate this session once every two weeks in your training build-up; the benefits are cumulative and most noticeable in long races where form breakdown accelerates fatigue. Film yourself on your phone during the strides — comparing your posture and foot strike before and after a drill block is one of the most motivating improvements you can see in triathlon training.