Equipment free - indoor drills for runners

Look straight forward and lift your knees towards your waistline while stepping over an obstacle laterally. Put a little skip between each obstacle, which helps you build strength and coordination. Remember to swing your arm alternatively and keep your back straight. 

~You can do it for 30 seconds in each set and complete 3 sets. We suggest you take a rest for 20 seconds between each set. You can use a rubbish bin or anything at home suitable for your height as the obstacle.

This hurdle mobility training helps loosen up your hips and activate the gluteus medius muscles. You will experience an increased range of motion, mobility and flexibility, particularly in the hips.

First, you elevate your upper body on a chair or block. Next, alternate bringing one knee to your chest and back out again, speeding up each time until you are "running" against the floor. This modified variation takes some of the weight off your arms, shoulders, and hands. However it still exercises nearly the entire body, including glutes,quads, abdominals, hamstrings, triceps and shoulder muscles. 

Start with a slow pace and do 1 or 2 sets of 8 to 10 reps. Remember to keep your core engaged and your back straight as you bring each knee forward. 

If you are up for a challenge, you can try a foot-switch instead of a run. As you bring your right knee in, touch your big toe to the floor. Jump-switch your feet, taking your right foot back and your left foot forward at the same time.