Running drills are short, focused exercises used to improve rhythm, coordination, body awareness, and specific parts of running mechanics. They do not replace your actual running volume. Instead, they help sharpen movement quality so it transfers better into real running.
When should drills be done?
Drills usually work best after a general warm-up and before the main session, when the body is warm but not yet fatigued. A small amount of high-quality drill work is more useful than a large amount of sloppy drill work.
What do drills improve?
- Rhythm and ground contact timing
- Arm-leg coordination
- Posture and pelvic control
- Motor awareness that can transfer into actual running
Useful examples in MultiAdam
A-Skip ↗ helps rhythm and coordination, B-Skip ↗ helps with active leg action, High Knees ↗ reinforces knee drive and rhythm, and Butt Kicks ↗ can help with leg recovery timing and quickness.
What should you watch for?
Drills are not for flashy movement. If the shoulders lift, the torso swings, or the foot strike becomes heavy, quality is already dropping. The goal is clean, controlled repetition that improves how you move, not just how the drill looks.
How much is enough?
A few short sets are usually enough. Before a speed session, drills should prepare you—not exhaust you. From there you might move into strides, intervals, or your main run.
Bottom line
Drills are not magic on their own, but when done consistently and well, they can improve rhythm, movement quality, and how your body feels when you run.