Running training: The 100-up drill

The vast landscape of running equipment, spanning from high-tech footwear to advanced training methodologies, can introduce complexity and bewilderment into what is essentially a simple and natural form of exercise. 

To distill running back to its purest form, there exists a straightforward drill that can be performed at any time and in any place, which will transform you into a model of running efficiency, devoid of reliance on modern gadgets. 

The renowned 100-up exercise stands as a time-honoured technique that runners can adopt to both augment strength and cement a robust base for their running prowess.

Christopher McDougall and Eric Orton, the collaborative minds behind Born to Run 2: The Ultimate Training Guide, are staunch advocates of the 100-up routine. They believe in the concept of invigorating our lower extremities by stimulating our joints and syncing our physical mechanics once more, as they detail in their work. The notion of completing a hundred repetitions may initially seem overwhelming, but it’s perfectly acceptable to initiate the process with a more manageable number of 20 or 30-ups. 

Below is an explanation of the genesis and execution of this drill.

Genesis Of The 100-up Exercise

Originating in the latter part of the 19th Century, the 100-up drill was conceived by Walter George, a former athletic virtuoso who once held the world record. As a young pharmacist with limited free moments to dedicate to training, George sought a quick and efficient exercise that could be performed within the confines of his workplace. 

His ingenuity led to the creation of the 100-up, a term he coined simply because the exercise entailed lifting each foot one hundred times.

George achieved an astonishing level of speed and physical conditioning with the 100-up drill. In 1886, his capabilities culminated in a mile run completed in 4 minutes and 12 seconds, a world record that remained unchallenged for over three decades. McDougall and Orton highlight the 100-up as an ideal exercise for preserving dynamic muscle engagement, bolstering the strength of the feet and legs, and decreasing the chance of injuries.

Executing The Drill

To initiate the drill, put two parallel lines on the floor i.e. strapping tape, ensuring they are set apart at the width of your shoulders. If circumstances allow, engage in this drill barefoot for optimal results.

• Position one foot on each of the marked lines.
• Maintain an upright posture and proceed to lift your right knee to the level of your hip, simultaneously thrusting your left arm forward.
• Subsequently, lower your right foot to its original position, and elevate your left knee to the height of your waist while your right arm moves forward in unison.

As McDougall and Orton describe, the action resembles a stationary march.

Advancing The Difficulty

The deceptive simplicity of the 100-up drill may catch you off guard as you strive to perfect the controlled, stationary transition from one leg to the other. Once you have mastered the slow-paced version of the drill, it’s recommended transitioning to running in place. 

A bridge between these two is marching at a quicker pace before attempting to run. This progression introduces an additional layer of complexity to the exercise, requiring heightened coordination and control, but ensure your knees rise to the level of your waist with each stride and diligently maintain your alignment with the floor marks.

The 100-up exercise stands as a testament to the enduring efficacy of simple yet purposeful drills in enhancing your running technique and fortifying the foundational elements of physical fitness. 

By embracing this time-tested routine, runners can cultivate resilience, strength, and agility, all while cultivating a deep-rooted connection to the essence of running in its purest form.

 I have started completing the drill 1-3 times a day, for 3-4 days a week. It only takes 1min and 15sec if completed slowly, and less than 40sec when done running. So the next time you lace up your running shoes and venture out for a run, consider incorporating the 100-up drill into your training regimen to possibly unlock newfound levels of running prowess and efficiency.