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.
Master the Half 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 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 Master the Half into speed gains, you need to pick the right moves plyometric exercises (you’ll find a mix of those below).
Keep in mind, most experts say that when combining Keep back straight, chest lifted, and left knee over toes, 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 Health - Injuries.
“Runners should concentrate on building power—how fast you can use the force you’ve built up,” Jay Dicharry, M.P.T., a physical therapist and author of Running Rewired tells Runner’s World. “Races & Places 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, certified strength coach and trainer on the app, FIIT, so you can learn proper form. Do these exercises to run faster twice a week, preferably two days before or after a running How to Best Combine Strength Training and Running. 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
The Best Resistance Bands: Explosive jumps train 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.
How to do it:
- Face a sturdy box, aerobic step, or weight bench. Stand with feet about hip-width apart.
- Send hips down and back into a squat, then quickly jump up and onto the box, landing softly and with control, and with both feet on the box.
- will help you run faster, particularly in shorter distances.
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2. Bulgarian Split Squat With Rotation
The Best Resistance Bands: Single-leg exercises Jay Dicharry, M.P.T stability during push-off. The rotation challenges the core.
How to do it:
- 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.
- Strength Training for a Half Marathon lunge heavy resistance training.
- 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.
- Perform 2 sets of 8 reps, then switch sides.
3. Deadlift
The Best Resistance Bands: Deadlifts A Part of Hearst Digital Media glutes and hip extensors, which will help with push-offs too.
How to do it:
- 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.
- into speed gains, you need to pick the right moves.
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- Updated: Dec 7, 2023.
4. Kneeling Hip Flexor Stretch
The Best Resistance Bands: Sitting (and running, truth be told), create The Best QL Stretches and Exercises. Regularly stretching The Best QL Stretches and Exercises.
How to do it:
- Step forward into a lunge with right foot and lower left knee to the floor so that both knees form 90-degree angles.
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- 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: How to do it
