The 100-Up Drill: A Simple Way to Improve Running Form

Running doesn’t need to be complicated.

Between high-tech shoes, watches and training plans, it’s easy to overthink something that’s fundamentally simple. But sometimes the most effective improvements come from stripping things back.

There’s one drill in particular that does exactly that.

What is the 100-up drill?

The 100-up drill is a simple, anywhere-anytime exercise that helps build strength, coordination and running efficiency—no equipment required. We explain how to do it below.

It’s been around for over a century, and for good reason. The 100-up helps reinforce good running mechanics while building strength through the feet, ankles and hips.

Christopher McDougall and Eric Orton (Born to Run 2: The Ultimate Training Guide) are big advocates of the drill. They describe it as a way to wake up the lower body, reconnect movement patterns and reinforce efficient mechanics.

And despite the name, you don’t need to start with 100 reps. Begin with 20–30 and build from there.

Where the 100-up exercise came from

The drill dates back to the late 1800s and was developed by Walter George, a middle-distance runner and former world record holder.

Working long hours as a pharmacist, George needed something quick and effective he could do indoors. The result was the 100-up—named simply because each foot is lifted 100 times.

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.

The results spoke for themselves. In 1886, George ran a 4:12 mile—a world record that stood for more than 30 years.

Today, the drill is still used to build strength, improve coordination and reduce injury risk.

It also works well alongside a broader strength training for runners program, helping reinforce movement patterns and build a more resilient, efficient running body.

How to do the 100-up drill

Set two parallel lines on the ground (tape works well), roughly hip-width apart.

• Stand with one foot on each line
• Stay upright through your torso
• Lift one knee to hip height while driving the opposite arm forward
• Lower and switch sides

Think of it as a controlled, upright march on the spot.

If possible, try it barefoot to better engage the feet.

How to progress the 100-up drill

It looks simple—but done properly, it’s surprisingly challenging.

Start slow and controlled. Once you’ve nailed the movement, increase the pace to a quicker march, then progress to running on the spot.

The key is maintaining form:

• Clean, controlled movement

• Knees to hip height

• Upright posture

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 is a reminder that simple drills still work.

Why runners should use the 100-up drill

It builds strength, reinforces good mechanics and helps you move more efficiently—without needing a gym or extra time in your week.

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’ve been using the drill 1–3 times a day, a few days a week. It takes about a minute when done slowly, and even less at a quicker pace.

It’s an easy add-on before a run or as a standalone reset during the day—and one that can quietly improve how you move on the trails.

Pair it with focused calf strength for runners work and you’ll build even more resilience through the lower legs—especially on climbs and descents.

Simple. Old-school. Still works.