Improve your running technique with these essential running form drills – and follow them as a SuuntoPlus Guide on your watch! UPDATED ON MARCH 29, 2022 In the previous weeks we have talked about running economy and given some key areas to focus on in your running technique . But how to actually change something or to improve? Here are XTERRA World Champion and professional coach Josiah Middaugh’s essential running drills for distance runners – with videos! Follow these running form drills on your Suunto! With the help of SuuntoPlus Guides, you can now follow these running form drills on your Suunto watch. Before starting a running exercise on your watch, go down to exercise options and select ’Running Form Drills’ from the SuuntoPlus Guides menu. Start the workout and you will see step-by-step guidance on one of your watch screens. Swipe left until you see it. Press lap (lower right button) to advance from one step to the next one. Read on to learn the drills!   Skip with high knees (“A” skips) Drive your knee up forcefully lifting you off the ground. Keep movements primarily in the sagittal plane. Keep your foot dorsiflexed, which means your toes drawn up towards your shin. This is a small skip since you land on the same foot and then switch. (Scroll down for a video of all the drills.)   Run with high knees Similar to the “A” skips, but instead of skipping there is a quick transition from one foot to the other, just like running. Focus on breaking the vertical plane with your thigh each time.     “B” skips This is just like the “A” skip, except after you drive the knee up, then extend the knee. Knee extension happens passively as you snap the leg back down with your glutes and hamstrings, pawing your foot to the ground.   Butt kicks (heel to butt) Traditional butt kicks are usually performed incorrectly, swinging the heel in a half circle towards the butt. Instead, draw the keep up in a straight line towards the bottom of the butt or top of the hamstrings. To do this, allow the knee to come forward, but not quite as high as the high knees drill.   Power skips This has all of the same points as the “A” skips except you are going for more height. Momentum is created by driving the knee up and also forcefully pushing off the ground.   Carioca drill Most running is performed in the sagittal plane, but stabilizing also occurs in the frontal plane. The carioca drill is a side ways motion requiring adduction/abduction and coordination. Face sideways and cross your trailing leg in front and then behind and you continue in the sideways direction. Continue facing the same direction for your return trip.   Bounding Bounding is a higher intensity running drill designed to improve power and efficiency. Essentially bounding is just an exaggerated run with lots of vertical and horizontal displacement. Go for both height and distance with each stride. To keep from skipping, try jogging 5-10 yards before starting the drill. These can be performed on flat ground or uphill.   Strides Strides are just controlled sprints. Gradually increase speed for 30-40 meters and then maintain high speed with good, controlled form for another 40-60 meters. The key is not to strain or sprint all out. Make it look easy. I like 70-100 meters for these on a relatively soft surface such as a rubberized track or turf.   Watch all the running form drills on video! Watch coach Josiah's essential running form drills here.   Josiah Middaugh is a XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for over 15 years (NSCA-CSCS). Images and video by Matt Trappe    

 We caught up with Kilian as soon as he returned to Europe and talked a bit about his two Everest summits. “It was really interesting to see the Himalayas and Everest as the mountains in the Alps. In the Base Camp I packed all the gear I needed, a backpack of about seven kilos, and started running towards the night and then kept moving all the night and during the day on the ridge. When I was on the summit it was night again. It was a really good feeling to be on the summit of the world alone,” Kilian says.   Watch a Suunto Movie of Kilian’s amazingly fast ascent from Base Camp to the summit Kilian started the climb at the Base Camp at the ancient Rongbuk monastery at 5.100m. The climb began well but Kilian was hampered by stomach problems from 7.500m, which slowed him down considerably and forced him to make repeated stops. “I didn’t feel great and was moving very slowly. I had to stop every few metres with cramps and vomiting. But I felt ok with the altitude and decided to continue. When I got back down [to Advanced Base Camp] I thought I would like to try another attempt if I felt well enough,” he explained. And Kilian did. Only six days later he summited Everest from the Advanced Base Camp (6.400m). The weather was worse than during his first climb, very windy and snowing at the top. However, the conditions improved throughout the night and he returned to the camp 28 hours 30 minutes after leaving. “I was feeling a little tired from the first climb but it was good to know that it is possible to climb these big mountains on consecutive days, not only as one month projects with one summit per month. It is possible to do many activities in the big mountains. It was really windy and it was snowing on the summit but it was another incredible moment,” Kilian says. The two ascents are part of Kilian’s Summits of My Life project, which has taken him to some of the most iconic mountains across the globe setting records for fastest known ascents. He began in the Mont Blanc range in 2012 and has since climbed in Europe (Mont Blanc & Matterhorn), in North America (Denali) and in South America (Aconcagua). He tried to ascend Everest already in 2016 but then poor weather conditions forced him to abandon his climb.  Kilian was accompanied on this Everest expedition by mountain guide and cameraman Sébastien Montaz-Rosset.

Stride rate Despite the running speed, stride rate should stay within a narrow range. At race pace, cadence should be at or above 180 steps per minute, or 90 revolutions per minute (counting one leg). Suunto uses revolutions per minute, so a good goal at race pace is 90-92 revolutions per minute. During training, endurance pace for example is considerably slower, however cadence should still be close to that 90 rpm mark. I shoot for 86-90 rpms no matter how slow I am running. This means a shorter, quicker stride for endurance and recovery paces. Foot strike As your foot swings through and the leg extends out in front, most people set the foot down too early, creating a breaking force, heel strike, and high impact. Instead, paw back and contact the ground under your center of gravity with a softer landing propelling you in the direction of travel. Vertical oscillation A long, loping stride has a larger vertical component, which results in more distance traveled up and down. Think of your legs as wheels rather than pogo sticks. One way to see this is to have someone video you running along a fence and see the vertical displacement. Running tall This is a good mantra for any runner to keep in mind. This means maintaining a strong core, posture, and head position. Look forward towards the horizon. Imagine you are a marionette doll with a string holding you up from the top/back of your head. Uphill, think about staying vertical. For gradual downhills, lean forward so you are perpendicular to the slope. Slight forward lean Running tall, but with a slight forward lean. Running is a series of falls, so you want a slight forward lean which is more pronounced at fast running speeds. Do not achieve this from bending forward at the waist. You should have a straight line from your ground contact point, up through the top of your head. One drill I like is a sprinting drill called “falling starts.” Start by standing tall and then fall forward with the fulcrum point at the balls of your feet, staying long with no breaking at the waist. You will want to step forward to catch yourself, but instead of a step, immediately break out into a fast run. Arm carriage Your arms are your counter weights so movement is good, but it should happen naturally and without expending extra energy. Straight on, hands can swing towards the center line, but should not cross. Elbow should be bent with a slightly acute angle, less than 90 degrees to keep the lever arm short. Be careful not to carry your arms too high or elbows to wide, which results in excess strain on your shoulders, upper traps, and neck. Keep hands relaxes as if you are carrying a fragile egg in each hand. Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS). Images by Matt Trappe

“I’m so happy to have made the summit again! Today I felt good although it was really windy so it was hard to move fast. I think summiting Everest twice in one week without oxygen opens up a new realm of possibilities in alpinism and I’m really happy to have done it,” Kilian said after returning to the mountain’s Advanced Base Camp. Jornet had already reached the summit on May 22, but stomach cramps had prevented him from completing his route as planned. Jornet reached the summit via the North Face of Everest on May 27 at 9pm. He had left the Advanced Base Camp at 6.400m at 2am. He climbed to the summit on the ‘normal’ route passing the three high altitude camps used by climbers attempting the world’s highest mountain, a climb which takes on average four days. The climb to the summit was slow but continuous. The wind was the main obstacle Jornet had to overcome, on an extremely windy Himalayan day. Weather conditions improved throughout the night in the latter part of the route and he returned to Advanced Base Camp 28 hours 30 minutes after leaving. With this ascent Jornet repeats the feat of reaching the world’s highest point after having climbed to the summit only six days earlier. On the previous climb, he reached the summit in 26 hours, but he started that one lower down, at the Base Camp at the ancient Rongbuk monastery at 5.100m. The first climb had begun well but he was hampered by stomach problems from 7.500m, which slowed him down considerably and forced him to make repeated stops.   “I didn’t feel great and was moving very slowly. I had to stop every few metres with cramps and vomiting. But I felt ok with the altitude and decided to continue. When I got back down I thought I would like to try another attempt if I felt well enough,” he explained.    The two ascents are part of Kilian’s Summits of My Life project, which has taken Kilian to some of the most iconic mountains across the globe setting records for fastest known ascents. He began in the Mont Blanc range in 2012 and has since climbed in Europe (Mont Blanc & Matterhorn), in North America (Denali) and in South America (Aconcagua). He tried to ascend Everest already in 2016 but then poor weather conditions forced him to abandon his climb. Jornet was accompanied on this Everest expedition by mountain guide and cameraman Sébastien Montaz-Rosset.

“Running economy is the holy grail for distance runners, not a high VO 2  max,” writes Josiah Middaugh , XTERRA World Champion and a professional coach. Read on to learn more.   Running economy is the holy grail for distance runners. It was once thought that a high VO2 max was the discriminating factor for distance running performance. However, among a homogenous group of runners, VO2 max is not correlated with performance. It turns out that running economy plays a more crucial role.   For many years the Kenyans and East Africans dominated middle distance events and it was thought their aerobic capacity due to altitude training and genetics were superior, but that is not the case. Their VO2 max values were no better than world class athletes from all over the world and athletes from other endurance disciplines. Remarkably, some East Africans were able to run exceptional times with moderate aerobic capacities. The most economical distance runner ever measured could run 1500m in 3:35 with a VO2 max of only 63 ml/kg/min (Foster and Lucia, 2008).     Increase stride rate Running mechanics can be very complex. Compared to novice runners, elite runners tend to have a shorter ground contact time, less braking forces, less vertical oscillation, less energy expended in the frontal plane, specific joint angles during phases of the run gait, and less oxygen consumed for any given pace. To think of several these things at once will probably not be helpful. Increasing stride rate can be a simple solution to a complex problem.   My former professor and world renowned running coach Dr. Jack Daniels observed that Olympic distance runners had very similar stride rates in all of the long-distance events. The stride rate he observed was over 180 steps per minute. Most novice runners tend to be closer to 160 steps per minute which causes longer ground contact time, increased braking forces, and more vertical oscillation. Visually, efficient runners experience ground contact occurring under your center of gravity (instead of out in front), less heel striking, and a smoother, less loping stride. Simply increasing stride rate without increasing pace will solve several biomechanical issues at once. As pace increases, stride length increases while stride rate remains mostly unchanged.   To master, I like to practice the quick turnover at easy to moderate speeds where it might not feel as natural. Even speeds as low as a 12 min/mi pace, it is possible to maintain a stride rate of 180 steps per minute. Think about your legs acting as wheels while your roll over the ground like road runner, rather than like pogo sticks slamming into the ground. Initially a quicker turnover might be less economical as you retrain your neuromuscular system. However, the upside will be worth it with improved running economy and less impact. Increase mileage Running economy has been found to fluctuate in distance runners from season to season depending on total running mileage and from year to year. In a group of elite runners, during the road racing season when mileage was higher, running economy was better compared to spring track season when mileage was lower (Kubo et al., 2010). Another study found a cumulative effect on running economy based on total running mileage in a career having a stronger effect than current running mileage (Midgley et al., 2007).   Single sport distance runners and coaches have long known the benefits from higher mileage, but simply increasing mileage linearly can lead to a slippery slope of injury, burnout, and overtraining. Although open for interpretation, these studies show the importance of consistency over time. For multi-sport athletes they imply that there may be some benefit to an off-season run focus, increasing run frequency if running is a limiter, and consistent long runs throughout the year. When increasing mileage, a conservative approach to avoid injury is to limit total mileage increases to ten percent per week, but with undulation and not linear progression. Strength training Strength training has the potential to improve running economy and prevent injury in a few different ways. Although running doesn't require an extremely high level of core strength, many distance runners are deficient. I like the definition of core strength as lumbo-pelvic-hip stability. With running, you are either in the air or in a single leg stance. The single leg stance requires proper timing and recruitment of this core musculature to prevent too much wasted energy. Approximately 20% of expended energy while running is spent stabilizing in the frontal plane (side to side).   Another way strength training can improve running economy is neuromuscular and structural. Replacing a portion of running volume with a small amount of heavy strength training has been shown to improve musculo-tendon stiffness, and neuromuscular efficiency. They key here is to make sure that strength training remains supplemental and replaces some of your total training volume so you aren't just increasing fatigue.   "Functional body mass uses energy but is also used to propel you forward," says Josiah Middaugh. Lose non-functional weight This is pretty simple and straightforward and doesn't apply to everyone. Unlike swimming, or cycling on flat ground, running economy is always dependent on total body weight. I like to think of running as a series of falls and with every stride you must lift, catch, and support your body weight. Carrying less mass will use less energy. The key here is to focus on mass that is not functional such as body fat. Small increases in lean body mass (muscle) do not affect relative running economy. Functional body mass uses energy but is also used to propel you forward, so carry what you need but not anything extra. Perform plyometrics Plyometric training can be a shortcut to improved running economy. Like strength training, it is important to replace a portion of training volume with plyometric training and not add it on top of your training load. Plyometrics are generally considered high intensity although most people can perform lighter versions of plyometrics called form drills. Some examples include high knees, power skipping, bounding, double and single leg hops. The mechanism has most to do with the stiffness or responsiveness of the muscle-tendon complex (Spurs, et al., 2002). A small amount can go a long way with plyometrics, so perform high intensity plyos when fresh and limit total jumps to about 200 per session. Performed 2-3 sessions per week, running economy can be improved in as little as six weeks of plyometric training (Saunders et al., 2006).     Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS). Images by Matt Trappe References Foster, C., & Lucia, A. (2007). Running economy: the forgotten factor in elite performance. Sports Medicine, 37, 4-5, 316-319. Kubo, K., Tabata, T., Ikebukuro, T., Igarashi, K., & Tsunoda, N. (2010). A longitudinal assessment of running economy and tendon properties in long distance runners. Journal of Strength and Conditioning Research, [E-pub ahead of print] Midgley, A., McNaughton, L., Jones, A. (2007). Training to enhance the physiological determinants of long-distance running performance: can valid recommendations be given to runners and coaches based on current scientific knowledge? Sports Medicine, 37(10), 857-880. Yoshida, T., Udo, M., Chida, M., Ichioka, M., Makiguchi, K., & yamaguchi, T., (1990). Specificity of physiological adaptation to endurance training in distance runners and competitive walkers. European Journal of Applied Physiology, 61, 197-201. Saunders, P., Telford, R., Pyne, D., Peltola, E., Cunningham, R., Gore, C., and Hawley, J. (2006). Short-term plyometric training improves running economy in highly trained middle and long distance runners. Journal of Strength and Conditioning Research, 20, 4, 947-954. Spurrs, R., Murphy, A., & Watsford, M. (2002). The effect of plyometric training on distance running performance. European Journal of Applied Physiology, 89, 1, 1-7.  

We are happy to launch How do I run, a three-week campaign designated to make you a stronger runner! We have partnered with XTERRA World Champion and professional coach Josiah Middaugh to get you the best tips and tricks and with CTS to offer you a chance to get personal feedback on your running technique. Learn more about running technique Josiah Middaugh is the right man to talk to about becoming a stronger runner. Josiah is the 2015 XTERRA World Champion and also a professional coach. He certainly knows what it takes to make you run faster – or more efficient. “Running economy is the holy grail for distance runners, not a high VO2 max,” Josiah says. Josiah Middaugh is your running expert during the campaign. In the first of his three articles on running technique Josiah introduces five proven ways to improve running economy. Read the article here and stay tuned for more tips and tricks in the following weeks! Update on May 31: The second #howdoirun article is out! Read also Josiah's Intro to distance running technique Update on June 8: Time to practice! Try Josiah's 8 Essential running form drills   Get feedback on your running To put Josiah’s advice in action we are offering you a unique opportunity to get personal feedback from a professional running coach. To participate get your friend to film a video clip of you running. For best results – and footage that can be analyzed – a side view is preferable. Choose a flat, straight stretch of trail or road and run at a relaxed pace. Upload the video on Instagram and tag it with #howdoirun between May 24 and June 11. Professional running coaches Jason Koop and Adam St. Pierre from CTS will analyze the most interesting videos daily. Three of the most inspiring videos will win Suunto Spartan Sport Wrist HR watches. You can find the detailed contest terms and conditions here.