Running

Technique

The technique for jogging is slightly different compared to that of sprinting. On each step, you must contact the floor from the middle of the foot to the heel first and shift the weight up to the toes. When running, the arms have to be moving parallel to your direction. If your head seems to move up and down a great deal, or from side-to-side, you are running inefficiently.

Long distance drills

Cardiorespiatory endurance
Drill: Over 3000 meters (2 miles) of running at 50-60 percent. It is recommended working on this at least once every 3 days.
Benefits: This drill improves your cardiovascular system and capillarisation. It is designed to develop your heart as a muscle as well as your circulation and lungs.

Improving muscle endurance
Drill: Over 1500 meters (1 mile) of running, preferably on a sandy or elevating surface. It should be practiced at intensity between 60-80 percent.
Benefits: This drill improves glycogen burning, lactate tolerance and removal. These are chemicals that accumulate in the muscles and cause fatigue. Compared to the previous drill, this one is concentrated on improving your ability to sustain intense level of activity. However, because of its long duration, you will also experience gain in aerobic fitness.

Incorporating skill
Drill: Continuous dribbling with the ball for a period of time of over 20 minutes. This can be done around a soccer field or on any suitable area (preferably even, real grass)
Benefits: This is a very specific drill that improves both aerobic and anaerobic fitness. It also incorporates dribbling and can therefore be considered beneficial in terms of technique.