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Archive for Drills


September 4th, 2012

Running Like the Kenyans Do (Part II)

Football FieldIn the first part of this article, we learned about how the unique culture, climate, and attitude of Kenya contributes to their superb distance running abilities. We also accepted that we aren’t going to magically become as talented as a Kenyan simply by doing as they do (they say imitation is the highest form of flattery). However, we did point out four things that Kenyans do when training that you can apply to your own. We’re back today with four more points that will help you improve your form, your speed, and help prevent injury.

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August 21st, 2012

Running Like the Kenyans Do (Part I)

The world of competitive distance running has been historically dominated by people from a single country: Kenya. In recent years, many people have attempted to figure out what exactly happens in Kenya that allows them to churn out so many talented distance runners. Results are murky. The answer appears to be some combination of a multitude of factors including: training philosophy, terrain, altitude, equipment (or lack of), lifestyle, diet, body type, attitude, and running surface. Regardless of what the answer truly is, the fact remains that Kenyans are superior runners.

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May 1st, 2012

Training Tips – Skipping

Skipping Is a Training Technique?

Yep. Now you can skip with happiness knowing that skipping will help you improve your running form (yeah, OK, that was really cheesy). Coaches use skipping to help their runners:

  • Warm up
  • Improve forefoot striking
  • Teach runners to be light on their feet
  • Improve coordination
  • Increase power

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April 10th, 2012

Training Tips – Butt Kicks

What Are Butt Kicks?

Butt Kicks are a basic drill that is usually included as part of a daily routine or warm up for runners. It is a common drill for team sports such as track and cross-country. Coaches use it to:

  • Warm up
  • Teach their runners how to be light on their feet
  • Help runners adjust to forefoot striking
  • Teach runners to reduce the amount of time their foot touches the ground (thus improving your cadence)
  • Reinforce good running form by emphasizing the recovery portion of your stride
  • Strengthen your hamstrings
  • Stretch your quads

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March 30th, 2012

Training Tips – High Knees

This post is a part of our Training Tips series, where you can find tips on drills, exercises, and general training. Click here to see the full series.

Why High Knees?

High Knees is a simple drill that most runners have done at some point. Many coaches include it as a part of drills that are practiced routinely or as a part of a daily warm up. It’s a common drill for many reasons. Coaches use it to:

  • Warm up
  • Teach their runners how to be light on their feet
  • Help runners adjust to forefoot striking at a higher intensity
  • Teach runners to reduce the amount of time their foot touches the ground
  • Reinforce good running form with regular practice
  • Increase stride length/top end speed

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