Today we talk about a few drills that we have almost all of our runners do to improve their form and decrease injury risk: Marching and Wall Drill
Why? These drills can be effective for almost any type of runner (collapser, overstrider, weaver, etc) because they help improve knee drive. Proper knee drive during the swing phase of gait (when you bring your leg forward before it lands) sets the body up to appropriately absorb the forces of running during the landing phase. The knee drive also helps to align the body for when the foot hits the ground.
Marching:
Drive your knee forward as if you were kneeing a soccer ball (not juggling a soccer ball). The foot should follow the path of the opposite shin to the knee before coming back down to the ground about half-way ahead of the other foot. By now, you've shifted your weight even so slightly so that the foot is landing right below you. Repeat this as you slowly move forward, never getting your feet too far out in front of you. Stay tall and keep the standing leg straight. Follow the progressions shown in the video.
Wall Drill:
Start by standing arms length from the wall with your fingertips at shoulder height. Back up until your finger tips are at eye height and then go up on your toes. Lift one knee up toward the wall. Knees and toes should be pointed toward the wall on the left leg. The standing leg should be straight while driving through the glutes. Check that your hips are level and you are maintaining a good plank position (not arching the back). Follow the progressions shown in the video. When doing the quick exchanges shown in the progression, it can be helpful to put a piece of tape at eye level to help you avoid bouncing too much. Keep your eyes on the tape and try to keep it from going up and down in your visual field.
IMPORTANT NOTE:
The goal of drills is to change your motor pattern. They are not a race. They should be done slow, deliberately, and mindfully until you have enough control and awareness over the motion to speed it up.
