Equipment free - Indoor drills for runners

If running outdoors is not an option for you due to public health, weather or other concerns, there are more at-home workouts than resorting to a treadmill to make you a faster runner.

W20 - Indoor Leg drills for runners

If running outdoors is not an option for you due to public health, weather or other concerns, there are more at-home workouts than resorting to a treadmill to make you a faster runner. That’s right - no need for equipment or gym membership with a steep price tag!

1. STEP OVER BOUNCE

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.

W20 - Indoor Leg drills for runners
W20 - Indoor Leg drills for runners

2. HIGH KNEE RUN IN PLACE

Run in place and bring your knees into your chest. Make sure you are skipping while running and keeping your core engaged.

This drill exaggerates the running stride, getting your calves, glutes and hamstrings firing while promoting knee lift and encouraging rapid turnover.

3. MOUNTAIN CLIMBER

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.

W20 - Indoor Leg drills for runners
W20 - Indoor Leg drills for runners

4. A SKIP

Drive your knee up into the march position. As your knee is rising, hop and land on your stance foot. Return to the start position and repeat with the other leg. Hops should be small and legs should be moving quickly.

It is a basic drill that helps develop lower-leg strength while encouraging knee lift and promoting an efficient footstrike.