Cardio & conditioning
Running form drills: skips, quick feet, arm swing and strides
Drills won't give you a new running style on their own, and no trial has shown that they improve form or prevent injury. What they do is let you practise the pieces of an easy, springy stride (standing tall, a quick step under your hips, relaxed arms) at slow speeds, then try them in short, fast runs and an easy jog. This session is our editorial starting point and hasn't been tested as a whole. Change one thing at a time, and stop for pain.
Warm up
- Treadmill jogging5 minIntermediate · Quads, Calves, Glutes · 3D demoEasy, full sentencesEasier: Treadmill walkingHarder: Sprint intervals
- Ankle CARs (controlled articular rotations)5 circles each way, each ankleBeginner · Calves, Shins · 3D demoEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
Drills
- Standing march60 sBeginner · Hip flexors, Abs, Glutes · 3D demoTall, knee to hip height, opposite arm swinging; walk it forward for the last 20 sEasier: Seated marchHarder: Standing band hip flexion
- Skipping2 × 20 mBeginner · Calves, Hip flexors, Quads · 3D demoThe A-skip: drive the knee up, land on the ball of the foot under your hip, stay tallEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- Fast skipping2 × 15 mBeginner · Calves, Quads, Hip flexors · 3D demoLow and quick: short, light contactsEasier: SkippingHarder: Forward cone hops
- Kneeling sprint arm drill15 s each kneeBeginner · Shoulders, Back, Abs · 3D demoElbows at about a right angle, hands passing the hip, shoulders relaxed; easy swings, not sprint speedHarder: Skipping
Small hops
- Pogo hops2 × 10Intermediate · Calves, Quads, Shins · 3D demoShort, quiet contacts; leave them out with Achilles or shin painEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
Strides
- Treadmill running4 × 20 sIntermediate · Quads, Calves, Glutes · 3D demoStrides: build to fast but relaxed, then walk back. Not a sprintEasier: Treadmill walkingHarder: Sprint intervals
Easy run with one cue
- Treadmill jogging5 to 10 minIntermediate · Quads, Calves, Glutes · 3D demoEasy, with one cue: a slightly quicker step, or landing with your foot closer under youEasier: Treadmill walkingHarder: Sprint intervals
Tips
- Do it once or twice a week, after an easy run or in place of one, once you can jog comfortably for 20 to 30 minutes.
- Count each landing in the hops and skips as a foot contact: about 80 to 100 a session suits beginners, with 48 to 72 hours between sessions, as our fast skipping page says.
- Leave out the skips and hops with a suspected stress fracture, or with Achilles or shin pain: bone pain should be gone before you hop.
- Change one thing at a time, and give it 2 to 4 weeks before you judge it (our suggestion, from the gait retraining trials in our running form guide).
- If your calves, Achilles or feet ache after a change, go back to your usual running for a week or two and build the change in more slowly (our suggestion).
- Stop for chest pain, dizziness or unusual breathlessness. Call 999 in the UK or 911 in the US for chest pain that feels tight or heavy, or spreads to your arms, neck or jaw.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the running form drills: skips, quick feet, arm swing and strides take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 7 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.