3 Exercises to Improve Running Form That You're Not Doing but Should

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Whether you've opted for a professional analysis or have simply had a coach identify potential issues with your gait, form drills are a simple way to improve running form. While every runner is different and there is no one-size-fits-all prescription when it comes to these drills, Nickerson has several moves that he's found useful to many of the runners he coaches. If you're struggling with achieving proper form, consider working these into your training for a few minutes each day.

More: Fix Your Running Form in 2 Easy Steps

Drills That Improve Running Form

The Forward Lean

Have someone stand behind you holding a resistance harness or a belt around your waist. Run forward, away from the other person as he or she holds the harness. Focus on "running tall," with a slight forward lean from the ankles, rather than the waist.

"This drill demonstrates the concept of controlled falling. When a runner engages [his or her] footstrike, he or she can actually push straight down into the ground and move forward without much upward travel," says Nickerson. "While some upward travel is necessary to move forward, a runner who runs too upright puts unnecessary stress on muscles and joints."

More: Improve Your Running Form With Drills

Cadence Check and Quick Feet

Begin this drill by counting the number of times your feet strike the ground in 15 seconds and multiply it by four. While everyone differs slightly, the ideal cadence is around 180 total footstrikes per minute. If you're hitting the ground less than that, Nickerson suggests doing 3 x 30 seconds of quick feet drills to train at a faster cadence. To do this, simply run with a faster stride for 30 seconds, working towards having each foot strike 45 times each. Think about forward lean and proper stride length. Rest for 90 seconds and repeat.

"The focus of this drill is not overall running speed, but foot speed," Nickerson explains. "This is about preventing the feet from staying on the ground too long."

More: The 4 Best Form Drills to Improve Your Running Technique

Ankle Springs

With a shorter than normal stride, jog forward with a slight bounce, leaning forward from the ankles and focusing on landing on the balls of the feet under your center of mass. Start with 3 x 30 seconds with 90 seconds rest in between each.

"This drill helps runners build the ankle stiffness that, when used in conjunction with proper forward lean and tall posture, can result in free speed—a faster gait without a large increase in effort," says Nickerson. "Your steps should create a light springing effect, not a forceful pushing sensation, and that momentum will carry you forward."

More: 7 Best Plyometric Exercises to Improve Running Economy

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