{"id":486,"date":"2013-03-11T20:54:37","date_gmt":"2013-03-11T20:54:37","guid":{"rendered":"http:\/\/racedaycoaching.com\/?p=486"},"modified":"2013-05-28T13:11:01","modified_gmt":"2013-05-28T13:11:01","slug":"running-drills-basic","status":"publish","type":"post","link":"https:\/\/racedaycoaching.com\/?p=486","title":{"rendered":"Running Drills &#8211; Basic"},"content":{"rendered":"<p>Running drills prepare and improve the body for running in many different ways, not limited to:<br \/>\n1) Warms key muscles, increases heart rate, opens capillaries<br \/>\n2) Improves reaction time off the ground<br \/>\n3) Mirrors running motion<br \/>\n4) Provides an active stretch<\/p>\n<p>I thoroughly enjoy the build-up to running, moving from leg swings, to drills, to easy jogging, to the main set. I feel better when I go through this process. And honestly, the older I get the more I like it, and need it. For people just starting out, ensuring your body is ready to run via a gradual warm-up, I believe, gives you the best chance to remain injury free. Nobody starts out a workout with sprints.<\/p>\n<p>Here are some of my favorites, the workhorses of the drill sets I do:<br \/>\nThey are demonstrated by Coach Gilbert Tuhabonye. Read his story.<br \/>\nhttp:\/\/en.wikipedia.org\/wiki\/Gilbert_Tuhabonye<\/p>\n<p>#1 \u2013 Side Steps (wait 25sec for this particular video to start, you\u2019ll get a black screen at first)<br \/>\n<iframe loading=\"lazy\" width=\"500\" height=\"375\" src=\"http:\/\/www.youtube.com\/embed\/tY0S1y-HEZs?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n#2 \u2013 Crossovers<br \/>\n<iframe loading=\"lazy\" width=\"500\" height=\"375\" src=\"http:\/\/www.youtube.com\/embed\/chY5YBKipTQ?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n#3 \u2013 Skips<br \/>\n<iframe loading=\"lazy\" width=\"500\" height=\"375\" src=\"http:\/\/www.youtube.com\/embed\/7gE7N_PSjoI?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n#4 \u2013 Butt Kicks<br \/>\n#5 \u2013 High Knees<br \/>\nNote: For High Knees, I like to do 10 at a strong effort with full knee lift and a good, slightly forward-leaning body position, then go easy for 10 steps, and do this three times before resting and doing it again. This allows me to maintain perfect form vs. getting tired and starting to lean back as I do them, or losing knee height. Coach Tuhabonye does about 20-25 consecutively in the video.<br \/>\n#6 \u2013 Backwards Running<br \/>\n<iframe loading=\"lazy\" width=\"500\" height=\"375\" src=\"http:\/\/www.youtube.com\/embed\/YjNAt708Ykc?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n#7 \u2013 Strides<br \/>\n<iframe loading=\"lazy\" width=\"500\" height=\"375\" src=\"http:\/\/www.youtube.com\/embed\/euN56EFx1XM?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Running drills prepare and improve the body for running in many different ways, not limited to: 1) Warms key muscles, increases heart rate, opens capillaries 2) Improves reaction time off the ground 3) Mirrors running motion 4) Provides an active stretch I thoroughly enjoy the build-up to running, moving from leg swings, to drills, to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[29],"tags":[157,155,154,156,150,151,208,71,158,152,153,42],"jetpack_featured_media_url":"https:\/\/racedaycoaching.com\/wp-content\/uploads\/2012\/12\/header_11.jpg","_links":{"self":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts\/486"}],"collection":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=486"}],"version-history":[{"count":14,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts\/486\/revisions"}],"predecessor-version":[{"id":647,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/posts\/486\/revisions\/647"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=\/wp\/v2\/media\/619"}],"wp:attachment":[{"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/racedaycoaching.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}