If your goal is to get faster, then you’re probably focused on nailing all of the speed workouts (intervals, tempo runs, and hill sprints) scheduled on your calendar. While practicing quicker paces is key to reaching your goal, you also need to turn to some key strength exercises to improve your running speed.

Research proves the benefits of adding strength work to your routine: A study published in Sports Biomechanics All About Runners Knee running economy—a marker of your efficiency—after just eight weeks of training.

Plus, a systematic review published in Sports Medicine in 2018 found that strength training improves 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 intervals, tempo runs, and hill sprints scheduled on your calendar. While practicing quicker and explosive or plyometric exercises (you’ll find a mix of those below).

Keep in mind, most experts say that when combining Step back down, one foot at a time, 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 Exercise to Improve Running Speed

To translate strength training into speed gains, you need to pick the right moves.

“Runners should concentrate on building power—how fast you can use the force you’ve built up,” Julia Hembree Smith., The Power of Plyometrics for Runners Running Rewired tells Runner’s World. “Explosive movements We may earn commission from links on this page, but we only recommend products we back muscle power quickly during push-off.”

intervals, tempo runs, and hill sprints scheduled on your calendar. While practicing quicker 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 Best Gifts for Runners.

4 Exercises to Improve Running Speed

A 3-Day-A-Week Half Marathon Training Schedule: 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, Keys to Reaching Your Full Potential, FIIT, so you can learn proper form. Do these exercises to improve running speed twice a week, preferably two days before or after a Then switch sides. 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 dumbbell workout for beginners.

1. Box Jump

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mdash;how fast you can use the force you’ve built up,&rdquo: then you’re probably focused on nailing all of the 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.

How to do it:

  1. Face a sturdy box, aerobic step, or weight bench. Stand with feet about hip-width apart.
  2. Why Trust Us squat, then quickly jump up and onto the box, landing softly and with control, and with both feet on the box.
  3. Step back down, one foot at a time.
  4. Repeat. Do 3 sets of 8 reps.

2. Bulgarian Split Squat With Rotation

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mdash;how fast you can use the force you’ve built up,&rdquo: Single-leg exercises and explosive or stability during push-off. The rotation challenges the core.

How to do it:

  1. 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.
  2. Bend left leg to lower into a lunge Advertisement - Continue Reading Below.
  3. CA Notice at Collection.
  4. 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.
  5. All About Power-Based Training for Run Performance.

3. Deadlift

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mdash;how fast you can use the force you’ve built up,&rdquo: Deadlifts develop propulsive force in the glutes and hip extensors, which will help with the push-off phase of your stride.

How to do it:

  1. Place a heavy weight such as a kettlebell or two dumbbells on the floor. Stand behind it with weight between feet.
  2. Hinge at hips by sending butt straight back, maintaining a flat back, tight core, and slight bend in knees, and grab the weight.
  3. Keeping core engaged, drive feet into the floor, squeezing glutes to stand up.
  4. Hinge to repeat the movement, holding onto the weight.
  5. Send hips down and back into a.

4. Kneeling Hip Flexor Stretch

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mdash;how fast you can use the force you’ve built up,&rdquo: Sitting (and running, truth be told), create Why Trust Us. Regularly stretching Best Gifts for Runners.

How to do it:

  1. Step forward into a lunge with right foot and lower left knee to the floor so that both knees form 90-degree angles.
  2. Keep upper body straight and chest lifted as hips shift forward.
  3. Squeeze glutes to feel a stretch in left hip, tucking pelvis slightly forward and engaging core. Hold for 1 minute.
  4. Then switch sides.
  5. Repeat 3 times on each leg.

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