Hurdle drills will increase a runner's flexibility, range of motion, and core strength. They should be integrated in as part of your dynamic flexibility routine and with all other rules of running. It could develop mobility and learn the component elements of  good running form. 修正跑步動作，增加跑小朋友的靈活性，協調，運動範圍和核心力量

Strength training is crucial to improving form, efficiency and pace, and adding resistance bands to your workout is an easy, low-stress way to build strength in the muscles runners use most. 橡筋訓練有效強化肌肉力量，增強爆發力

When running, core strength allows the pelvis, hips, and lower back to work together more smoothly, with less rocking & thus, less excess energy expended 核心力量有助減少在跑步時不必要的能量流失，改善身體搖擺／傾前問題，尋找有效發力點