Do you want to run better, more efficiently and with better form? Then the running ABCs are exactly what you need. This short technique routine helps improve your running form, gives you better control over your movement and helps you run more efficiently — even if you are just starting out.
In the video, running expert Tim shows you a 5-minute running ABCs session you can follow along with — perfect as a warm-up before your run.
The running ABCs are a sequence of targeted exercises designed to train your running technique. The focus is not on speed or performance but on coordination, mobility and clean movement patterns.
Just a few minutes are enough to give your body the right cues.
As a beginner, it’s natural to wonder when and how often you should do the running ABCs. The good news is that you don’t need much time or a strict training plan. The running ABCs are ideal before a run as a short technique routine to prepare your body for movement and start your run more consciously.
For beginners, doing the running ABCs once or twice per week is more than enough. What matters most is not the frequency but consistency. Just a few minutes are enough to train coordination, mobility and running technique. On running days when you don’t do the running ABCs, you can simply start your run at an easy pace — technique training is an addition, not a requirement.
That’s exactly why the video is so helpful: You can follow the complete running ABCs routine directly — no planning, no overthinking.
The running ABCs consist of simple, targeted exercises that improve your running technique step by step — from footwork to the coordination of your arms and legs. Try them yourself and follow along with our running expert Tim in the video.
With the ankling drill, you train active, controlled footwork. The focus is on a quick, elastic roll through the forefoot. This improves ankle stability and leads to more efficient ground contact while running. In the video, Tim shows you what to watch for so the movement stays relaxed.
High knees train your running rhythm and active knee lift. At the same time, you work on core stability and maintaining an upright posture. This exercise helps you better coordinate your cadence and the movement of your arms and legs.
In butt kicks, the heel is brought toward the glutes in a controlled motion. This improves mobility in the knee joint and helps make your stride more dynamic. The key is to stay relaxed and avoid tensing up — quality matters more than height.
Sidesteps improve lateral stability and activate muscle groups that are often neglected during normal running. Good side-to-side leg control helps you run with better form and respond more effectively to changes in direction or uneven ground.
High knee skips combine push-off power with coordination. You learn to generate force from the ground and transfer it forward in a controlled way. For beginners in particular, this exercise is ideal for developing a feel for running dynamics without having to sprint.
Deep lunges improve mobility in the hips and support proper leg alignment, giving you greater control in your lower body. They help you stand more steadily, run with better form and move with greater confidence overall. In the video, Tim shows a beginner-friendly version that you can do straight away.
Many runners notice after just a few sessions that their running starts to feel smoother overall. Their steps become more even, the movement feels more controlled and the rhythm comes more naturally. Tension in the upper body often decreases as well, making running feel more relaxed and fluid.
The running ABCs are not extra training but a small investment in better movement.
Try the 5-minute running ABCs with Tim right before your next run and notice how your running starts to feel easier step by step. Small technique cues, big impact — that’s what makes the running ABCs so effective.
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