Running Drills For Beginners: 6 Simple Warm Up Drills

Running drills can sound like something only fast runners do on a track.

For beginners, they can be much simpler than that. A few short drills before a run can help you wake up your legs, practise better movement, and ease into the run without jumping straight from sitting to running.

Think of these as form practice, not speed training. You are not trying to look perfect. You are giving your body a few clear reminders before the real run starts.

What This Guide Covers

Beginner-friendly drills: Six simple moves you can do before a run
When to use them: Easy days, workouts, long runs, and race warmups
How much to do: Short sets that do not turn into a workout
Common mistakes: Rushing, overstriding, and doing too much too soon
Safety notes: How to keep drills light, controlled, and useful
Training-plan fit: How drills support running without replacing easy runs or strength work

Quick Answer

What Running Drills Should Beginners Do Before a Run?

Beginners can start with six simple running drills: marching high knees, easy A-skips, butt kicks, side shuffles, quick feet, and relaxed strides. Do them after 5 to 10 minutes of walking or very easy jogging, not when your body is cold.

Keep the drills short. Try 10 to 20 metres per drill, one or two rounds, and stop before they feel sloppy. The goal is to feel more coordinated and ready to run, not tired before the run begins.

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Why Drills Help When to Do Them The 6 Drills Quick Routine By Run Type Mistakes Use With a Plan Gear and Comfort FAQ Last Updated: June 2026

Start Simple

Why Running Drills Help Beginners

Running drills are short movement exercises that practise pieces of good running form. They can help with rhythm, posture, coordination, foot contact, knee lift, arm swing, and body awareness.

That does not mean drills magically fix every stride issue. Your running form is shaped by your body, strength, history, mobility, shoes, fatigue, and pace. Drills are just one small tool.

Simple way to think about it: Drills are a bridge between walking around all day and running. They help you move with more intent before the workout starts.

Dynamic warmups are often used before sport because they can help prepare the body for activity. For runners, simple drills can be part of that warmup, especially before faster running, hills, tempo work, or a race.

Coach note: The best beginner drills are not fancy. If a drill makes you tense, confused, or out of breath, simplify it. Smooth and controlled beats aggressive and messy.

Timing

When Should You Do Running Drills?

Do drills after your body has already started warming up. A good order is:

Simple Pre-Run Order

Walk or jog very easy for 5 to 10 minutes
Do 3 to 6 short drills
Start your run, workout, or strides

You do not need drills before every single run. Two or three times per week is enough for many beginners. They are most useful before workouts, faster runs, or days when you feel stiff and want to ease into better movement.

Good Times for Drills

Before a workout
Before strides
Before a short race
After an easy warmup jog
When you feel stiff but not sore

Skip or Simplify If

You are limping
You feel sharp pain
You are very sore
The ground is icy or uneven
The drill makes your form worse

Do not start cold: Drills are not the first step of the warmup. Walk or jog first, then add the drills.

The Routine

6 Simple Running Drills for Beginners

Do these on flat ground with enough space to move safely. A track, quiet path, empty court, or smooth grass field can work.

Marching High Knees

How to do it: Walk forward while lifting one knee to about hip height. Keep your chest tall, arms relaxed, and feet quiet.

Beginner cue: Think tall posture, not high speed.

Try 10 to 20 metres

Easy A-Skips

How to do it: Skip forward gently while lifting one knee, then switch sides. Let your arms move naturally with the opposite leg.

Beginner cue: Keep the skip small and light. This is not a jumping contest.

Try 10 to 15 metres

Butt Kicks

How to do it: Jog forward lightly while bringing your heels up toward your glutes. Stay tall and keep the movement quick but relaxed.

Beginner cue: Do not lean forward or force your heel higher than it wants to go.

Try 10 to 20 metres

Side Shuffles

How to do it: Turn sideways and shuffle for a short distance. Keep your knees soft, feet light, and hips facing the same direction.

Beginner cue: Move both directions so each side gets a turn leading.

Try 10 metres each way

Quick Feet

How to do it: Take small, quick steps in place or forward for a few seconds. Keep your steps light and your body relaxed.

Beginner cue: The goal is quick and quiet, not loud and frantic.

Try 5 to 10 seconds

Relaxed Strides

How to do it: Run smoothly for 10 to 20 seconds, slowly building from easy to comfortably quick. Walk back and fully recover.

Beginner cue: Stop at quick, not all-out. You should finish feeling smooth, not breathless.

Try 2 to 4 short strides

Keep the effort low: If these drills make the run feel worse, you are doing too much. Cut the distance, slow down, or use only 2 or 3 drills.

Fast Setup

A 5-Minute Beginner Drill Routine

This is a simple version you can use before an easy run, workout, or race warmup.

Step	What to Do	How Hard It Should Feel
Warm up	5 to 10 minutes walking or very easy jogging	Very easy
Drill 1	Marching high knees	Controlled
Drill 2	Easy A-skips	Light and small
Drill 3	Butt kicks	Relaxed
Drill 4	Side shuffles each way	Easy and balanced
Drill 5	Quick feet for 5 to 10 seconds	Quick, not tense
Finish	2 to 4 relaxed strides if the run includes faster work	Smooth, not all-out

Coach note: I would not make a beginner do every drill before every run. Pick the few that make you feel smoother. Leave the rest for another day.

Run Type

Which Drills Should You Do Before Different Runs?

The best drill routine depends on the run. Easy runs need less. Workouts and races can use a little more preparation.

Pick Your Run

Best choice: keep it short

Before an easy run

You may only need a walk or easy jog. If you want drills, use marching high knees, side shuffles, and a few quick feet steps. Skip strides unless you want a little form practice.

Best choice: full short routine

Before a workout

Use the full routine after an easy warmup. Add 2 to 4 relaxed strides before tempo work, intervals, or hills. This helps the faster running feel less abrupt.

Best choice: gentle only

Before a long run

Keep drills light. A few marching high knees, side shuffles, and gentle skips are enough. You do not need to tire yourself before a long run.

Best choice: familiar routine

Before a race

Do the drills you have already practised in training. Race morning is not the time to add a new routine. Keep it short, smooth, and familiar.

Best choice: slower version

When you feel stiff

Start with a longer walk or jog. Use marching high knees and side shuffles first. Skip bouncy drills if they feel awkward or uncomfortable.

Form Cues

Simple Cues to Keep Drills Useful

You do not need to think about ten things at once. Pick one cue at a time.

Cue	What It Means	Good For
Run tall	Chest lifted, shoulders relaxed, eyes forward	Marching, skips, strides
Light feet	Quiet steps without pounding	Quick feet, strides, butt kicks
Relax your face and hands	No clenched jaw or tight fists	All drills
Small first	Start with a smaller movement before making it bigger	A-skips, high knees, strides
Stop before sloppy	End the drill when control drops	Every drill

Practical point: Drills are skill practice. Sloppy reps do not help much. Short and clean is better than long and messy.

Common Errors

Running Drill Mistakes Beginners Make

Doing drills before warming up

Do not jump straight into skips or strides from the car. Walk or jog first so your body is ready to move.

Turning drills into a workout

If you are tired before the run starts, the routine is too much. Drills should prepare you, not drain you.

Trying advanced drills too soon

Bounding, fast carioca, and aggressive plyometric drills can wait. Start with the simple moves first.

Forcing a big knee lift

High knees should not make you lean back, stomp, or tighten up. Lift only as high as you can control well.

Doing drills on bad footing

Slippery grass, ice, uneven trails, and crowded paths are not good places for beginner drills.

Stop if it hurts: Drills should not cause sharp pain or change your stride. If a drill feels wrong, skip it and use a simpler warmup.

Training Plan Fit

How to Use Running Drills With a Training Plan

Drills should support your training plan, not become another hard session.

If your plan says easy run, keep the drills short and light. If your plan says workout, use drills after the warmup and before the faster part. If your plan says rest day, you do not need drills just to feel productive.

Do This

Use drills 2 to 3 times per week
Do them after an easy warmup
Keep the reps short
Choose smooth over fast
Use the same routine for a few weeks

Avoid This

Adding drills to every run if you feel tired
Doing hard strides before every easy day
Trying new drills on race morning
Ignoring pain or awkward movement
Using drills instead of easy mileage or recovery

If you are building a plan from scratch, start with the Running Training Plan Creator. If you are not sure how to move runs around, read how to actually use a running training plan.

Drills work best when the rest of the plan is balanced. Keep easy days easy with the 80/20 running rule, and keep recovery days honest with our recovery days for runners guide.

Build the run first

Use the Running Training Plan Creator

Pick your distance, current level, and weekly schedule. Then add a few simple drills before workouts or easy runs where they fit.

Open the Training Plan Creator

Drills should make the run feel smoother, not harder.

Comfort and Tools

Gear and Comfort Tips for Running Drills

You do not need special gear for beginner running drills. You do need a safe surface, enough space, and shoes that feel stable.

If your shoes feel sloppy, narrow, harsh, or unstable during drills, start with the Running Shoe Finder. You can also compare our guides to the best running shoes, best cushioned running shoes, and best stability running shoes.

Socks matter too because drills can create extra movement inside the shoe. If you get rubbing or hot spots, see our guide to the best running socks.

Weather can change the warmup. On cold days, take more time before drills. On hot days, keep the routine shorter and easy. The Running Temperature Outfit Calculator can help you dress for the conditions.

Common Questions

FAQ

Are running drills good for beginners?

Yes, as long as they are simple and controlled. Beginners should start with short drills like marching high knees, easy skips, butt kicks, side shuffles, quick feet, and relaxed strides. Do not start with aggressive bounding or complex drills.

Should I do running drills before every run?

You do not need drills before every run. Many beginners can use them 2 to 3 times per week, especially before workouts or days when they want to practise smoother movement.

Should I warm up before running drills?

Yes. Walk or jog very easy for 5 to 10 minutes before doing drills. Drills work better when your body is already warm.

How long should running drills take?

A beginner drill routine can take about 5 minutes after an easy warmup. Use short distances, such as 10 to 20 metres per drill, and stop before your form gets sloppy.

Are strides the same as sprints?

No. Strides are short, relaxed accelerations. They should feel smooth and controlled, not all-out. You should finish a stride feeling quick but not exhausted.

Can running drills make me faster?

Drills may help with coordination, rhythm, and form awareness, which can support better running over time. They are not a shortcut to speed. Consistent training, easy runs, workouts, strength, and recovery still matter.

What if a drill feels awkward?

Slow it down, make the movement smaller, or skip it. A drill should feel controlled. If it causes pain or makes you limp, stop doing it.

What is the easiest running drill to start with?

Marching high knees are usually the easiest place to start. They are slower than skipping drills and help you practise tall posture, arm swing, and knee lift without rushing.

Bottom Line

Running Drills Should Feel Simple, Smooth, and Short

Beginner running drills are not speed training. They are a short way to practise movement before a run.

Start with a warmup, choose a few simple drills, keep them controlled, and stop before they feel messy. The goal is to begin the run feeling smoother, not tired.

Sources checked: Run With Caroline running drills guide, Marathon Handbook running drills guide, TrainingPeaks running form drills, dynamic warmup review, dynamic stretching and injury incidence review.