“Boost your running form with triathlete tim don’s top drills,exclusively on asics india”
                     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.
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.
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.
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.
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
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
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
Conclusion 
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https://www.asics.com/in/en-in/blog/article/running-drills-with-triathlete-tim-don