Speed Drills For Runners
Running drills to improve rhythm, coordination, posture, and mechanics before faster running sessions.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Hip flexors, glutes, hamstrings, calves, and trunk stabilizers.
Key Benefits
- Improves rhythm and coordination
- Helps reinforce better running mechanics
- Prepares the body for speed work
- Works well before strides or intervals
Equipment Needed
Open space.
How to Perform Speed Drills For Runners
- Choose a short set of speed-focused running drills.
- Perform each drill for a short distance.
- Stay tall through the torso and keep the rhythm clean.
- Walk back and recover between efforts.
- Transition into faster running afterward.
Programming Options
- 2–4 drills
- 10–20 meters each
- 1–2 rounds
- Use before workouts, sprints, or races
Why This Variation Works
Speed drills help runners organize posture, timing, and mechanics before trying to run fast at full effort.
When to Use It
Use before track workouts, intervals, race efforts, or anytime you want a more complete speed-prep warm-up.
Frequently Asked Questions
Should I do these before every run?
Not necessarily. They make the most sense before faster sessions, workouts, races, or whenever you want a more complete warm-up.
details>How far should each drill be?
Short distances work best for most runners, usually around 10 to 20 meters so the quality stays high.
What should I focus on most?
Stay tall, keep the rhythm clean, and focus on smooth mechanics rather than turning the drills into max-speed reps.
More exercises in this collection
Explore other videos in Running Drills & Performance. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.