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Running is a fundamental locomotor skill necessary for participation in many forms of physical activity and sport. Move through these activities at your own pace over several sessions (perhaps several weeks), and return to them any time to reinforce the skill. Watch the movements of participants as they gain confidence and speed, and give reminders where needed.

Skill Cues:

• Stay light on the feet, and try to land on the balls of the feet.
• Keep the head up (don’t look at the floor).
• The hands should be closed, but not tight.
• Use “running arms” – Bend the elbows to 90 degrees, and swing the arms “from hip towards lip”, with the opposite arm swinging to the lifting leg.

Activities:

1) Marching Progression – An important component of running is lifting the knees to a sufficient height. Start by marching!

• March on the spot lifting alternating knees. The participant can hold a stick (hockey stick or a broom) or their hands just below hip height and try to aim for that height with their knees.
• March forward with very small steps.
• Start on the spot and then move slowly forward at a quicker pace.
• Play music and march to the beat!
• Add pauses and have them balance on one leg. How long can they balance?

2) Stair climbing – A great way to build strength and reinforce lifting the knees.

• Go up stairs or a small hill with an exaggerated lift, always coming back down slowly in a regular motion.
• Make a game of it by counting steps or doing it by time, and see how they progress over several sessions.

3) Glute Kicks (or Butt Kicks) – Check out a demo HERE.

• On the spot – Using the same skill cues above, lift knee slightly then kick heel back up towards the glutes. Keep the head up, and arms moving gently back and forth as in the marching drill.
• Move forward taking very small steps, then vary the speed, distance or take it to a small hill to add challenge.

4) Fast Feet – A great way to think about moving faster. Check out a demo HERE.

• Lift feet and place them down in the same spot. Start slowly and then gain speed. Emphasize quiet and quick feet, small steps, and keeping the head up. Add “running arms” when ready (arms should move at the same pace as the legs).
• Travel forwards and back or sideways while still doing fast feet.
• Set a timer and do intervals.

5) Bigger Steps – To lengthen stride length and emphasize knee lift.

• Exaggerate the marching step by using small blocks or other objects to step over, or hula hoops to step into, gradually moving them farther apart. Chalk marks or similar markings on the ground are another way to guide the steps.
• Try taking two steps up a staircase to enhance the concept of big steps.

6) Running Backwards – Check out a demo HERE and HERE. Running backwards is a good way to increase the flexibility needed for efficient running by promoting lifting the feet and knees.

• Start by walking and progress to slow running backward. Knee lift doesn’t have to be high but it must allow for landing on the balls of the feet and not shuffle.

More Games/Drills to Support Running

(see Games & More section in this manual for descriptions):

• Soccer
• Tag
• Obstacle Course
• Agility Ladder
• Relays