Train Like an Elite: Non Stanford

Each week, Stanford does a 1hr drill session after a 45min steady run. These drills can help improve neuromuscular firing, joint mobility and flexibility

1. Pigeon walk

Take tiny ‘pigeon’ steps by rolling your foot up from your heel through to your toes. This helps you warm up your ankles and gently stretches your plantar fascia, which is prone to tightness after high run volumes. This drill also encourages you to take off from the ball of your foot when running.

2. High knee walk into lunge

Take a stride but bring the knee of your leading leg up to waist height before striding forwards into a lunge. Concentrate on holding good posture by leaning slightly forwards throughout. This drill encourages good running posture, coordination and glute activation.

3. Piston hamstrings

This is a fast, dynamic drill. Bring your foot up to just above knee height, then start pulling the other one up before the first foot returns to the ground. The focus is on foot reactivity; you’re aiming to reduce the time each foot is in contact with the floor.

4. High knees

Another fast, dynamic drill, but focussed on hip flexor firing. Bring your foot up quickly until your knee is at hip height, then start raising your other leg. This encourages a high knee drive, which is vital for running fast but often neglected by triathletes.

5. Strides

Run as if you’re trying to spring between stepping stones in a river. Focus on your posture when doing strides. Adopt a slight forward lean, bring the top of your leading foot up towards your body, and keep a high knee drive and a good arm drive.

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