5 Speed Drills to Improve Your Running Efficiency and Speed Safely
Last update, Nov 20th 2025, by Etienne Durocher
Speed isn’t just for elite runners. Whether you’re training for a 5K, half marathon, or aiming to improve your personal best, speed drills can help you move more efficiently and confidently.
The good news: you don’t need to run sprints every day to get faster. The right drills—done consistently and with control—can increase your stride power, improve form, and reduce the risk of injury.
Here are best five of the most effective speed drills I teach my athletes at Philotimo Running Coach.
The Best 5 Drill Exercises
High Knees
High knees develop coordination, stride turnover, and core stability. They’re simple yet powerful.
How to do it:
Stand tall, engage your core.
Run in place or over 15–20 meters, lifting your knees to hip height.
Land softly on the balls of your feet.
Focus on: quick rhythm, upright posture, and driving your arms naturally.
Duration: 2–3 sets of 20–30 seconds.
Coaching tip: Imagine your feet are “snapping” off the ground. Smooth, quick, and light.
Butt Kicks
This classic drill improves hamstring activation and running economy by reinforcing leg recovery motion.
How to do it:
Jog lightly, kicking your heels toward your glutes.
Keep knees pointing forward—don’t let them lift high.
Keep your torso upright and arms relaxed.
Duration: 2–3 sets of 20–30 seconds.
Coaching tip: Think of this as “efficient recycling” of your legs—each kick prepares your next stride.
A-Skips
A-skips blend rhythm, coordination, and drive. They’re great for improving foot placement and stride rhythm.
How to do it:
Drive your right knee up while hopping on your left leg.
Alternate sides in a skipping motion.
Maintain a steady rhythm with relaxed arms.
Focus on: short ground contact and quick rebound.
Duration: 2–3 sets of 15–20 meters.
Coaching tip: Think “up and quick,” not “forward and hard.”
Strides (Accelerations)
Strides teach control, acceleration, and speed maintenance without fatigue.
How to do it:
Start at an easy pace and gradually increase to 85–90% of your max effort.
Hold for a few seconds, then decelerate smoothly.
Rest fully between each stride.
Duration: 4–6 strides of 80–100 meters.
Coaching tip: Focus on relaxed shoulders and fluid movement. Strides are about efficiency, not exhaustion.
Bounding
Bounding builds power, hip extension, and running-specific strength.
How to do it:
Push off powerfully from one leg, extending your hips forward.
Land softly on the opposite foot, maintaining balance.
Keep your chest up and arms active for momentum.
Duration: 2–3 sets of 20–30 seconds.
Coaching tip: Think of bounding as “controlled flight.” Focus on form before power.
More Interesting Reading about Running and Form
Improve Running Economy
How to Recover Faster
The Importance Of Hill Training
How to Include Speed Drills in Your Training
To get the benefits without fatigue, do your speed drills:
After a warm-up, before your main run
1–2 times per week
With full rest between drills
Combine them with an easy run or light tempo day. These drills refine your form and activate the right muscles before more demanding sessions.
For a guided video demonstration, watch our upcoming Philotimo Running Coach Speed Drills Video, where I explain and show how to perform each exercise safely and effectively.
The Benefits of Speed Drills
Regular speed drills can help you:
Improve running form and coordination
Build leg strength and stability
Reduce injury risk
Enhance race-day performance
For a balanced plan, pair these drills with easy runs and cross-training sessions to maintain endurance and mobility.
Common Mistakes to Avoid
1. Skipping the warm-up before drills
2. Doing them too often (2× per week is plenty)
3. Rushing through for speed instead of form
4. Performing drills on hard or uneven surfaces
Proper form comes before speed. Each movement should feel light, rhythmic, and repeatable.
Final Thoughts
Speed drills are simple, efficient, and transformative when done consistently. Start with 2–3 exercises per week, focus on control, and notice how your stride becomes smoother and more powerful.
Remember—speed isn’t only about running faster. It’s about running smarter.
Call to Action
Want to see these drills in action? Watch our Philotimo Running Coach Speed Drill Video, or join our personal coaching program to learn how to integrate these into your weekly plan safely and effectively.
