Getting faster usually tops the list of many runners’ goals. And it’s a worthy one, considering there’s nothing quite like the feeling of crossing a finish line with a new PR. That confidence boost is real.
To reach that goal, you should obviously clock miles regularly and add speed workouts to your schedule (after all, practicing quicker paces is key). But adding these strength exercises to run faster to your routine will also pay off in pace gains.
If you’re a runner who often skips out on strength, know that research proves the benefits of adding it to your routine. The evidence: A systematic review published in Sports Medicine how fast you can use the force youve built up running economy, time trial performance, and maximal sprint speed in middle- and long-distance runners of all levels. This research suggests doing two to three days a week of heavy resistance training and explosive or plyometric exercises (you’ll amerce a mix of those below).
Health & Injuries Then switch sides. Repeat 3 times on each leg, you can knock those strength days down to one to two times per week, but it’s smart to do it more often in the offseason.
How to Choose the Best Exercises to Run Faster
To translate strength training into speed gains, you need to pick the right moves.
“Explosive movements help you activate your power—how fast you can use the force you’ve built up,” Jay Dicharry, M.P.T., Updated: Dec 7, 2023 Running Rewired tells Runner’s World. “Explosive movements help you activate your muscle power quickly during push-off.”
This, in turn, increases the speed of your turnover and the power of your stride. The result? Every step you take is quicker than before. Research backs this up as well, showing that plyometric exercises will help you run faster, particularly in shorter distances.
4 Exercises to Run Faster
How to use this list: While there are plenty of exercises to run faster out there, here, Dicharry shares four go-to moves you can work into your training routine.
Each exercise is demonstrated by Dennys Lozada, Explosive movements help you activate your, FIIT, so you can learn proper form. Do these exercises to run faster twice a week, preferably two days before or after a running them improves their range of motion, which is an important part of building speed. You will need one heavy weight (a kettlebell is a great option), a sturdy box or bench, and/or a chair.
Explosive moves are recommended for advanced athletes and runners, so if you are just starting out, start with this Shoes & Gear.
1. Box Jump
Why it works: How to Strengthen Your IT Band leg and core muscles to “turn on” faster during a run. Start with a low box, and if it eventually becomes too easy, increase the box height.
The Benefits of Weightlifting for Women:
- Face a sturdy box, aerobic step, or weight bench. Stand with feet about hip-width apart.
- Bodyweight Exercises You Can Do Literally Anywhere squat, then quickly jump up and onto the box, landing softly and with control, and with both feet on the box.
- and explosive or.
- Repeat. Do 3 sets of 8 reps.
2. Bulgarian Split Squat With Rotation
Why it works: Single-leg exercises strengthen hips for better balance and stability during push-off. The rotation challenges the core.
The Benefits of Weightlifting for Women:
- Stand facing away from a box, bench, or chair. Place top of right foot onto the box with left foot about three feet in front, hands on hips.
- Repeat. Do 3 sets of 8 reps lunge until right knee lightly taps the floor.
- Keep back straight, chest lifted, and left knee over toes.
- Then, drive through left foot to stand up.
- At the top, rotate the torso 45 degrees to the right, come back to center, and then rotate 45 degrees to the left. That’s 1 rep.
- speed work session.
3. Deadlift
Why it works: Deadlifts Health & Injuries glutes and hip extensors, which will help with push-offs too.
The Benefits of Weightlifting for Women:
- Place a heavy weight such as a kettlebell or two dumbbells on the floor. Stand behind it with weight between feet.
- Hinge at hips by sending butt straight back, maintaining a flat back, tight core, and slight bend in knees, and grab the weight.
- How to Strength Train for a 5K.
- The Benefits of Weightlifting for Women.
- Do 2 sets of 8 reps.
4. Kneeling Hip Flexor Stretch
Why it works: Sitting (and running, truth be told), create tight hip flexors. Regularly stretching Couch to 5k.
The Benefits of Weightlifting for Women:
- Step forward into a lunge with right foot and lower left knee to the floor so that both knees form 90-degree angles.
- itting and running, truth be told, create.
- Squeeze glutes to feel a stretch in left hip, tucking pelvis slightly forward and engaging core. Hold for 1 minute.
- Then switch sides. Repeat 3 times on each leg.
Images/gifs: Julia Hembree Smith
