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You’ve probably been told your form is “off” at some point — by a well-meaning friend, a running app, or just your own knees after a long run. Maybe you slap the ground when you land, or your shoulders creep up to your ears by kilometre three. The instinct is to fix all of it at once. Don’t. That’s how people end up more injured than when they started, second-guessing every stride instead of just running.
Running form drills aren’t about rebuilding your gait from scratch. They’re short, targeted movements — usually 20 to 30 metres each — that exaggerate one element of good running mechanics so your body learns it, then hands it back to your normal stride without you having to think about it mid-run. Sprinters have used them for decades. The good news for you: you don’t need sprinter speed to benefit, just consistency.
This is a step-by-step walkthrough for beginners — what to do, how many reps, how often, and honestly, when you can skip it entirely without guilt.
Why bother with drills at all
You will not “fix” your running form by thinking about it while running. Try it — focus hard on your arm swing for 400m and you’ll find your breathing goes to pot instead. Form drills work because they isolate one movement pattern outside the fatigue and multitasking of an actual run, so it becomes automatic later.
They’re also low-cost injury insurance. Weak glute activation and poor hip extension are linked to common overuse issues like runner’s knee and IT band irritation. Drills like A-skips and butt kicks wake up exactly the muscles that tend to go quiet when you spend all day sitting at a desk.
None of this replaces mileage. If you’re following a couch to 5K plan, drills are a 5-minute add-on, not a substitute for the run itself.
The core drills, step by step
Do these on grass, a track, or a flat park path — not concrete if you can avoid it. Each drill covers 20–30m; walk back to your start point as recovery.
1. High knees
Drive your knee to hip height, land on the middle of your foot under your body, and keep your torso tall. Quick turnover, not big strides. This teaches knee lift and a compact landing.
2. Butt kicks
Heel flicks up toward your glutes, minimal forward travel. Focuses on the hamstring’s job of pulling the foot through — a movement a lot of beginners under-use, leading to overstriding.
3. A-skips
The one everyone finds awkward at first. Skip forward while driving one knee up and extending that same leg down and back before it lands. It combines knee drive, foot strike, and rhythm in one movement. Go slowly before you go fast — this drill rewards control, not effort.
4. Straight-leg bounds (“toy soldiers”)
Walk forward kicking a straight leg up to hip height, opposite arm reaching to meet the toes. Builds hip flexor mobility and teaches a quicker foot-ground contact time.
5. Ankling
Small, fast steps rolling through the foot from heel to toe, staying on the spot or moving slowly forward. Reinforces a mid-foot strike and reduces the heavy heel-slap a lot of new runners default to.
6. Strides (build-ups)
Not technically a “drill” but the bridge between drills and running: accelerate over 80–100m from an easy jog to about 85% effort, then ease off. This is where your improved mechanics actually get tested at real running speed.
Putting it together: a weekly structure
| Drill | Reps/distance | Main focus | Best time to do it |
|---|---|---|---|
| High knees | 2 x 20m | Knee lift, cadence | After warm-up jog |
| Butt kicks | 2 x 20m | Hamstring engagement | After warm-up jog |
| A-skips | 2 x 20m | Coordination, rhythm | Mid-session, once warm |
| Straight-leg bounds | 2 x 20m | Hip mobility | Mid-session |
| Ankling | 2 x 20m | Foot strike, cadence | Mid-session |
| Strides | 4-6 x 80-100m | Speed under control | End of an easy run, 1-2x/week |
You don’t need all six every time. Realistically, most beginners get the benefit from doing three drills (pick a different three each session) plus strides, twice a week, straight after your normal warm-up jog. That’s about 8–10 minutes total — doable even on a weekday morning before work.
If you’re pressed for time, prioritise A-skips and strides. They give you the most transfer to actual running mechanics per minute invested.
Where drills fit around your actual training
Drills are not a separate workout. They slot in after a 5–10 minute easy jog (when your muscles are warm but not fatigued) and before your main session — whether that’s an easy run, intervals, or a long run. Doing them cold risks strain; doing them after a hard session means you’re too tired to move well, which defeats the purpose.
If you’re already following a structured plan — say the 8-week 10K plan for complete beginners — drop drills into your easy run days, not your long run days. You want fresh legs for this, not tired ones.
Two sessions a week is enough. Three if you’re keen. Daily isn’t necessary and isn’t more effective — the neuromuscular adaptation happens with repeated exposure over weeks, not volume in a single week.
Common mistakes beginners make with drills
- Going too fast, too soon. These are technique drills, not sprints. If your form breaks down because you’re rushing, slow down until it doesn’t.
- Skipping the warm-up jog first. Cold hip flexors and hamstrings doing straight-leg bounds is a strain waiting to happen.
- Overthinking arm position. Most beginners fixate on foot strike and forget their arms. A relaxed 90-degree bend, swinging front to back (not across your body), does more for efficiency than most people realise.
- Trying to change everything on your next run. Drills build patterns over weeks. Expecting an overnight overhaul on your Tuesday 5K just adds pressure that makes you run worse, not better.
- Doing them on tired legs after a long run. That’s when your form is at its worst and least trainable — save drills for easy days.
The NHS’s general guidance on staying active safely applies here too: progression should be gradual, and pain (not muscle fatigue) is your stop signal.
When you can skip form drills entirely
If you’re brand new to running — genuinely in your first few weeks — don’t add drills yet. Your priority is building the habit and tolerance to run continuously, covered well in guides like the couch to 5K program that actually works. Drills are a layer you add once running 3x a week feels sustainable, roughly week 4 onward for most beginners.
If you’re managing an injury — Achilles issues, hamstring strain, hip flexor pain — some drills (straight-leg bounds especially) can aggravate things. Check with a physio before adding load-bearing drills to a recovering area, rather than guessing.
And if your only running time is squeezed between school runs and a commute, don’t feel guilty skipping drills some weeks. Consistent easy running with imperfect form beats perfect form you never got round to practising.
The Honest Takeaway
- Start with three drills, twice a week, straight after your warm-up jog — A-skips, high knees, and strides is a solid combination for most beginners.
- Keep each drill to 20–30m and prioritise control over speed. Sloppy fast reps teach your body nothing useful.
- Don’t do drills on tired legs — after a long run or hard interval session, your form is already compromised, and that’s not what you want to reinforce.
- Give it 4–6 weeks before expecting to feel a difference in your natural stride. This is slow-cooking, not a quick fix.
- If you’re new to running altogether, skip drills for now. Build your mileage habit first — form work comes later.
Next read: Best warm-up exercises before running