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Running drills for hurdlers

workout
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In This Series

High knee

workout

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‘Everyone bounces along while they do this, but they get their posture wrong. You don’t want to cover too much distance when you’re doing it – keep a straight back.’

Heel to bum

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‘I actually hesitate to call this “heel to bum”, because most people hear that and kick their leg back. In fact you want to keep your knee up and in front and bring your rear foot up high. Again, keep a slow pace and good posture for these.’

Clawback

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‘For this, you go up to the high knee position and then scrape your feet back as you land. Make sure your legs are landing underneath you, rather than in front. You should hear a scraping noise if you’re doing it right.’

High knee to sprint

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‘This is the last drill I do. Start with 20m of high knees, then speed up into a 40m sprint. Keep straight legs, hitting directly underneath your body. You don’t land in front and push. If your foot goes in front, we call it “breaking” – it’s not going anywhere or doing anything, and it can’t push you forward.’

From 2008 to 2018, Joel worked for Men's Fitness, which predated, and then shared a website with, Coach. Though he spent years running the hills of Bath, he’s since ditched his trainers for a succession of Converse high-tops, since they’re better suited to his love of pulling vans, lifting cars, and hefting logs in a succession of strongman competitions.