Drills to make you faster.

For variety and overall development as an athlete, a runner might skip running one day each week and substitute a workout of drills and strength training. John Babington, the coach of the 1996 Olympic women's track and field team, developed the following drills. They are designed to take you through the running stride methodically and progressively. (But they aren't to be done if you're coming off an injury.)

Do these drills on a smooth, (if possible, soft) surface. The distance for each drill is indicated, but if form deteriorates, shorten the drill segments to a more comfortable length. Stay focused and give them 100% of your concentration. Take a brief break, moving for about 25 meters between exercises.

Walking on Balls of Feet I

Muscles worked: calves and feet.

Distance: 2X100 meters.

Walk forward with a slow cadence. With your heels striking first, rise markedly up on the balls of your feet. Hold the arms in running position and keep them relaxed.

Walking on Balls of Feet II

Muscles worked: hip flexors (top and front part of the thighs), calves and feet; also promotes proper running posture.

Distance: 2X100 meters.

Clasp your hands behind your head, elbows straight out to the sides. Taking slightly elongated strides, walk forward, heels striking first then step onto the balls of your feet. Allow a brief pause before beginning each step. As you walk, feel the extension and stretch in the hip flexor of your back leg. If you do not feel a stretch, try taking slightly longer steps. Avoid this exercise if you've had problems with low back pain.

Walking on Balls of Feet III

Muscles worked: hip flexors, calves and feet; also promotes proper running posture.

Distance: 2X100 meters.

Use the same technique as Walking on Balls of Feet II but walk with your bands straight overhead, reaching for the sky. The hips should be high and forward (the pelvis tipped forward). Emphasize slight overstriding, while reaching as high as possible with each step. Avoid if you have problems with low back pain.

Jogging Elastically

Muscles worked: calves (more than Walking on Balls of Feet I).

Distance: 4X100 meters.

This looks like a jog without the heels touching ground. Staying entirely on the balls of your feet, jog forward slowly. Try to feel as if you are supporting your weight "elastically," like a rubber band.

Minibounding

Muscles worked: all muscles of the lower legs that support the body and propel it forward during running.

Distance: 2X100 meters.

Exaggerating the form of Jogging Elastically, jog forward while forcefully pushing off by flexing the calf muscle and extending the ankle joint. Keep the arms in running position. Aim for a wider stance, placing your feet about 18 inches apart (about shoulder width). Do not overstride--these are fairly short bounds.

Heeling

Muscles worked: hamstrings; also improves range of motion.

Distance: 4X100 meters.

In a fairly rapid tempo, jog forward by lightly kicking your buttocks with your heels. Keep your arms relaxed, in running position. Keep your posture straight and use minimal knee lift and pushoff. You should barely move forward.

Marching

Muscles worked: hip flexors; also increases range of motion.

Distance: 2X100 meters.

Take quick steps, lifting your knees as high as possible. Move forward slowly. Focus on the height of the step. Do not overstride. Hold the arms in running position. Use them to help lift the knees. Your opposite hand and leg should be lifted simultaneously. Try to lift your leg so that the upper leg is parallel to the ground.

High Knee Lifts

Muscles worked: hip flexors.

Distance: 2X100 meters.

This drill is done like Marching but while running instead of walking. Take quick walking steps, lifting your knees as high as possible. Move forward slowly. Focus on the height of the step. Do not overstride. Hold the arms in running position. Use them to help lift the knees. Your opposite hand and leg should be lifted simultaneously. Try to lift your leg so that the upper leg is parallel to the ground.

Skipping

Muscles worked: all the muscles used in previous drills.

Distance: 2X100 meters.

Skip, but concentrate on simultaneously driving the uplifted knee with the opposite arm. Push off vigorously you should not move forward at a fast rate. Equal emphasis should be given to the pushoff from the back leg and the drive upward of the free leg. Try to lift your leg so that the upper leg is parallel to the ground. Avoid this exercise if you've had problems with low back pain.

(From Joan Samuelson's Running for Women, by Joan Benoit Samuelson and Gloria Averbuch, 1995, Rodale Press, Inc., Emmaus, PA, 218 pp. $1695. Available at a 20% discount to American Running Association members by calling 1-800-776-2732)