“Boost your running form with triathlete tim don’s top drills,exclusively on asics india”

1
RUNNING DRILLS WITH TRIATHLETE TIM DON

• According to British Olympic Triathlete and ASICS
  Ambassador Tim Don, running drills are an
  important component of the triathlon package
  because drills are designed to help improve
  running performance - to help you go faster and
  place higher. The bottom line in running is that
  if you want to go faster you either have to
  increase your stride length or stride frequency,
  or both! There are some very simple drills which
  can help you improve both of these and when
  combined with your regular training program, can
  help you to run faster.

2
WARMING UP AND STRETCHING

• No running drills should be attempted before you
  are properly warmed up. The drills are designed
  to stretch the boundaries of your running
  capabilities so warm up for a good fifteen
  minutes with some easy running and stretch
  thoroughly.
• Make sure your calves and hamstrings are relaxed.
  If you are stiff or carrying any injuries it may
  be best to undertake your drills at a later
  period when you are fully ache free.

3
RUNNING DRILLS WITH TRIATHLETE TIM DON

• According to British Olympic Triathlete and ASICS
  Ambassador Tim Don, running drills are an
  important component of the triathlon package
  because drills are designed to help improve
  running performance - to help you go faster and
  place higher. The bottom line in running is that
  if you want to go faster you either have to
  increase your stride length or stride frequency,
  or both! There are some very simple drills which
  can help you improve both of these and when
  combined with your regular training program, can
  help you to run faster.

4
DRILL 1 - HIGH KNEE RUNNING

• The aim of this drill is to increase stride
  frequency and improve knee lift for when you need
  to pick up the pace
• Start jogging slowly, then when comfortably in
  your stride increase your stride rate so that you
  take as many steps as possible over about 20 m or
  so but with an exaggeratedly high knee action.
  Bringing your legs up in front of you and
  maintaining a nice upright posture. The emphasis
  is not on speed but on maximizing the number of
  steps taken. You will feel the effect on the
  front of your hips and thighs so do a few quad
  stretches after this drill to help loosen your
  legs up.

5
DRILL 2 - BUM KICK

• The aim of this drill is also to increase stride
  frequency and improve knee lift for when you need
  to pick up the pace. Bum Kicks are similar to
  high knee running but with the emphasis on the
  hamstrings and the recovery stage of your stride
• Start by jogging slowly then increase your stride
  rate, aiming to get your feet moving as quickly
  as you can and swinging your lower leg up behind
  you.Your heel should literally be hitting your
  bum. Continue for about 20 metres. This one you
  will feel in your hamstrings so you may need to
  stretch them slightly afterwards to recover

6
DRILL 3 - PULL THROUGHS

• This drill helps develop timing and power to get
  your leg in position to power yourself through
  your stride, and increase stride length.Going
  from a walk in an upright position, extend one
  leg out in front of you like a hurdler, then
  bring your leg down and through to touch the
  ground powerfully, directly under your centre of
  gravity. As your foot contacts the ground, drive
  up on your toes and swing your other leg forward
  and repeat. Do about 12 to 15 steps on each leg
  like this. Do a bit of a jog after each
  repetition to recover

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DRILL 4 - BOUNDING

• Bounding really helps you to develop your leg
  power and strength, therefore increasing your
  stride length
• Start from a slow jog - bounding forward and
  upwards with a high knee lift. Land on your other
  leg and repeat the movement. Continue alternating
  legs. Concentrate on holding good form, keep you
  head up and drive with you arms, as this will
  help you keep the whole movement together. Repeat
  for 8 to 10 steps on each leg. Jog out of each
  repetition.If you are new to this drill, try to
  drive too far or too high with each stride. You
  might also be better to do a smaller number of
  bounds on each leg, rest, and then repeat

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Conclusion

• Looking to improve your running form? Check out
  Triathlete Tim Don's top drills exclusively on
  Asics India. Shop the latest running shoes in
  India and take your training to the next level
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