Running Drills + Upper Body Training | Improve Running Form & Core Strength | SA1NT Run Club Week 2

Improve Your Running Form with Running Drills and Upper Body Training

This page summarizes the training performed during Week 2 of the SA1NT HYBRID RUN CLUB, focusing on glute activation, running drills, and upper body strength.

To improve running form, it is important not only to run, but also to develop strong glute muscles for hip stability, drills to enhance ground contact awareness, and upper body strength to support posture.

We begin with band walks.

Penguin Walks, Crab Walks, and Monkey Walks are used to activate the gluteus medius.

After that, a series of running drills are performed to develop efficient ground contact, elastic rebound, leg lift, and forward propulsion.

Finally, upper body exercises strengthen the muscles required for stable shoulder blades, posture, back strength, lat engagement, serratus anterior activation, and effective arm swing.

These exercises improve fundamental athletic abilities that are essential for running, marathon training, HYROX, triathlon, Spartan Race, soccer, basketball, and virtually every sport.

Theme: Building Beautiful Running Form and a Strong Upper Body

Drill Videos

Watch the videos below to see each movement in action.

Band Walks

  • Penguin Walk (forward and backward) – 10m each direction, 20m total
  • Crab Walk (right and left) – 10m each direction, 20m total
  • Monkey Walk – 10m each direction, 20m total
  • 200m relaxed running after glute activation

Running Drills

Upper Body Strength Training

  • Exercise ① ITYW (posterior shoulder, rotator cuff, deltoids, rhomboids)
  • Exercise ② Pull-Ups or Inverted Rows (brachialis, latissimus dorsi)
  • Exercise ③ Push-Ups (pectorals, triceps)
  • Exercise ④ Dead Hang (forearms and grip strength)
  • Exercise ⑤ Kipping (latissimus dorsi, serratus anterior)
  • Exercise ⑥ Band Internal Rotation (subscapularis)
  • Perform Exercises ①–⑥ for 3 sets

Suitable for beginners through advanced athletes.

“Run faster with better form”
“Improve posture”
“Prevent injuries”
“Enhance running performance”

This training is ideal for anyone pursuing these goals.

At SA1NT HYBRID RUN CLUB, we combine sports science and real-world coaching experience to help athletes of all ages and levels improve their running performance.

```