learn.
athletics drills are key to enhancing your running performance and help you to become a better athlete. Drills are complementary training elements that improve proprioception, balance and coordination between the brain and the muscles used in running.
drills
dynamic mobility
Dynamic mobility helps to increase core body temperature and stimulate nervous system
Movement screening: doing the same mobility drills will allow you to assess your own movement and notice any improvements in mobility over time.
Crawl Out
World’s Greatest Stretch
Cat-Cow
Thoracic Rotation
Downward/Upward Facing Dog
Yogi Squat
Reverse Lunge Overhead Reach
Good Morning
Overhead Squat
technical drills
Technical drills increase motor learning.
These drills help you practice some of the movements and forces involved in running, and sprinting more specifically.
Heel-to-toe walk
Tiptoe walk
High Knee walk
A Walk
A Skip
A Run
B Walk
B Skip
B Run
High Knees
High Knee Jump
bounding
Bounding involves taking long strides whilst keeping foot strike time as short as possible
Bounding tips:
Run at a comfortable pace but be as explosive with foot strikes as possible
Bounding for height
Bounding for distance
Bounding hop
technique knowledge.
the running breakdown.
when we break it down, there are four key points in running: impact, drive, recovery and leap. There are also two phases: stance and swing. Understanding the movement and processes involved in running will enable you to become more aware and efficient in your technique. To summarise, when running your gaze should be in front, shoulders back and down, arms at 90 degree angles with fist moving from hip to chest (not across the body), hands are relaxed rather than clenched, core engaged, hips slightly forward
the squat.
the squat is a compound human movement that is knee dominant. To perform the squat, you stand feet shoulder width apart, chest proud and shoulders back. Then by flexing at the knee you drop the hips down, using the core to keep you torso upright and chest high. Once your hips have dropped parallel to the knee (90 degrees), you push through the floor to stand. If the squat isn’t achievable, it may be due to your core strength/stability or your ankle mobility. You can focus on these during your Strength + Mobility sessions. But during your session, you can place a resistance band around your knee to encourage the knees to stay wide and glute activation. Also, you can place weight plates or other stable objects under your heels to mitigate poor ankle mobility
the hinge.
Like the squat, the hinge is another fundamental human movement pattern, but this time the exercise is hip dominant. In the hinge, which is utilised for many exercises such as Deadlifts and Kettlebell Swings, you want the movement to derive from the hip. Standing feet slightly wider than shoulder width and with a soft bend in the knee, send the hips back as though you’re trying to connect your glutes with a wall behind. As you lengthen the hamstring and push the hips back, maintain strong torso alignment in the upper body (shoulders back). Once you’ve reached your full range, use your hamstrings and glutes to thrust the hips forward and stand tall.
strategy & guidance
running tips.
In this video, Head Coach and Founder Courtnay shares her top running tips.
strategy & guidance
the logistics.
having the logistics in place allows you to focus on your run. whether it’s a race or a training, planning ahead is more likely to contribute to a successful run. These include knowing your running route, having the right equipment (for the weather conditions), having your playlist set and knowing how you want to run your run are key.
Like we say, running is more than just tying the laces, it’s a process of learning what works for you. At Luna Club, we use to track our data, and especially to measure out distances for our sprint sessions.
We also layer up our kit so that we can adjust to the temperature and demands of the environment. We also run safe routes and ensure we stay in well-lit areas.