Hey Reader!

As this week's newsletter arrives in your inbox, I will be midway through a flight back to the UK for my cousin's wedding.

Typing this on Thursday at the airport, with my mask on, watching everyone else go about their travels, I see this as a moment to reflect on the last five years since COVID-19. Back then, we had no clue if international would re-open, and what state the world would be.

Going through PCR tests, contracting COVID on the flight back to AUS (twice for Shivonne), and now using masks and sanitiser as if our lives depend on it, it's interesting how I think of international travel: that it's both a privilege and a risk at the same time.

Anyway, these are my pre-flight thoughts and not that relevant, but a moment to reflect, I guess...

Today's piece will follow up on last week's edition on running form and skill acquisition - how do we develop the skill of running?

Skill acquisition for runners

We often discuss running as something we’re “meant” to do, but why is that?

While the ability to run is innate, the skill of running well, with smooth timing, posture, rhythm, and efficiency, requires conscious practice. That’s where running form drills come into play, along with years of running and strength training.

Consider drills to be the bridge between understanding what good form looks like and truly feeling it in motion. They provide an opportunity to slow down, isolate key components of the running gait, and cultivate improved movement patterns which ultimately translate to how well you interact with the ground and how much energy is needed to run a given pace.

Whether you're recovering from an injury, feeling uncomfortable at faster paces, or simply looking to run more efficiently, drills provide your brain and body with a common language. Over time, this transforms coordination and rounds you out as a robust, skilful runner

Running as a Learnable Skill

In motor learning theory, running is classified as a cyclical, open-chain skill. It is repeatable but can be influenced by terrain, fatigue, and speed.

While the gait cycle is largely subconscious during a run, its components can be practised deliberately through drills. This is known as part-whole practice - breaking down complex skills into their component parts to improve the overall performance.

Key principles of skill acquisition that apply to runners:

• Coordination is key: Movement quality should be emphasised throughout your running lifetime.
• Motor patterning is plastic: Drills can rewire suboptimal habits, even in experienced runners.
• Context matters: Drills are most effective when done with attention and intention, not just to tick a warm-up box.

Drills such as A-skips, B-skips, C-skips, and Wickets emphasise vertical stiffness, swing mechanics, and limb timing, as well as improving range of motion. When layered consistently (2–3x/week), they reinforce neuromuscular patterns like:

• Ankle stiffness and elastic response
• Hip-flexor and knee-drive coordination
• Postural control under competing demands

Where I see real value is in your movement literacy. Essentially, your ability to sense and refine how your body moves, even when tired or on trails.

Practice and be intentional with your running

Think of drills as running in slow motion. You get to rehearse small pieces of the run, the rhythm of the arms, the quick snap of the foot off the ground, or the tall posture you lose when tired.

For example:

• A-skips teach you to drive the knee while keeping your posture tall
• Butt kicks smooth out the recovery phase of your gait
• Fast feet drills improve cadence, quick ground contact, and landing under the hips

Drills don’t need to be complicated. Just pick 2–3, do two sets of 15–30m, and focus on quality. Keep your eyes forward, your core engaged, and imagine yourself “floating” - not pounding - along the ground, with rhythm.

When done regularly, these short drills help you run more smoothly, especially when it matters most: up hills, late in long runs, or when fatigue begins to creep in.

Action Steps

Start implementing two drills: A-March and A-Skip – these links will give you access to the tutorials my athletes get.

Do them before 2-3 runs this week. Bonus if you add them to your gym prep piece.

Focus on posture, rhythm, and lightness, not speed. Film yourself to check: do you look bouncy and controlled, or rushed and collapsed?

Closing Thoughts

Running drills aren’t just for elites or warm-ups. They’re a tool to help any runner improve their running skills by building better rhythm, posture, and timing, one rep at a time. When we treat running as a skill, we open the door to smoother strides and smarter training.

Content of the Week

This week is one of, if not the biggest week, for trail running on the calendar. Coming off the back of Broken Arrow in the US, and into the Western States 100-mile (in the same location) this coming weekend. In between, we have Trail Con, a new trail running-specific conference and exhibition that bridges the gap between these two races.

Over the coming days, we can expect a significant amount of content to emerge from Trail Con and Western States. For now, regardless of whether you are a road or trail runner, I encourage you to tune into the Western States live stream on Sunday morning and follow what will be a race for the ages, and a pivotal moment in the history of trail running.

To learn more about Trail Con, visit the website here.

If you've enjoyed this edition, consider sharing this newsletter with a friend or training partner who’s chasing their fastest, strongest, happiest running self. Have a fantastic day! James Sieber Run & Strength Coach ​Website | Email​ Looking for run nutrition? Head over to Bix and use code JSC for 20% off. Head over to 2XU and use code JAMESSIEBER20 for 20% off. Save 20% at forRunners. Unleash your running potential with personalised, physio-designed pilates workouts AND yoga. ​​​

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