Are you looking for ways to improve your running speed? Look no further! Here is a list of 7 exercises that will help you do just that. These exercises are designed to make you a faster runner while also increasing your overall fitness level. With guidance from a Certified Running Coach, you'll be able to see results in no time.
1. The Wall Sit
The wall sit is an excellent isometric exercise for improving your running speed and endurance. It works the quads, hamstrings, glutes, and core muscles, all of which are necessary for running faster and farther.
Instructions:
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Stand with your back flat against a wall and place your feet shoulder-width apart.
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Slowly slide your back down the wall until your thighs are parallel with the ground.
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Make sure that your knees stay in line with your toes.
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Hold the position for 30 to 60 seconds, depending on your fitness level.
Strengthening the muscles around the knee joint is crucial for protecting it from injury during running activities.
For an added challenge, hold a weight close to your chest or lift one foot off the floor. Remember to keep your proper form, with posture upright and core engaged throughout the entire exercise. Once you’re finished, stand up straight and repeat the exercise 2-3 times.
Benefits:This exercise increases strength and power in your lower body muscles, particularly the quadriceps, which are essential for running faster and farther.
2. The Squat
The squat is a great exercise for improving running speed and explosiveness. It works the muscles of the lower body to help build power and strength, allowing you to move faster and more efficiently.
Instructions:
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Stand with your feet shoulder-width apart and place your hands either on your hips or in front of your chest.
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Lower yourself down until your thighs are parallel to the ground, keeping your knees behind your toes.
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Hold this position for a few seconds before rising back up.
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Ensure that your back remains straight throughout the entire motion.
Squats can be done with body weight or added resistance for more intensity. If you want to increase the challenge, you can add a jump when you come up out of the squat.
Benefits:
Squats help develop power and explosiveness, which are beneficial for running speed. Adding squats into your routine two to three times per week can lead to significant improvements.
3. The Lunge
The lunge is an important exercise for improving running speed and endurance. It works the quadriceps, hamstrings, and glutes, which are all muscles used for running. It also helps to strengthen the core and improve balance and coordination.
Instructions:
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Start in a standing position with your feet shoulder-width apart.
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Step forward with one leg, bending the knee while keeping your back straight and chest lifted.
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Lower your body until the front thigh is parallel with the floor.
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Press back up to the starting position, then switch legs.
Benefits:
Lunges help increase running speed and endurance by building leg strength. Aim for three sets of 12-15 reps per side, performed two to three times a week for the best results.
4. The Calf Raise
The calf raise is an essential exercise to improve running speed as it strengthens the calf muscles, which help you to push off the ground and propel yourself forward.
Instructions:
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Stand with your feet together and your hands on a wall for balance if needed.
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Slowly raise up on your toes, hold for a few seconds, and then lower back down to the floor.
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Keep your knees straight during the exercise.
For an extra challenge, hold a weight in each hand while doing the calf raises. Perform at least 15 reps and two sets, with a break in between.
Benefits:
By regularly incorporating calf raises into your routine, you will notice an increase in your running speed over time.
5. The Leg Curl
Leg curls are a great exercise to improve running speed and overall leg strength. This exercise can be done with a resistance band or free weights.
Instructions:
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Start by lying on your stomach and extending your legs in front of you.
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Bend one leg, bringing your heel towards your glutes, then straighten it back out.
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Repeat this motion for 8-12 reps with each leg, keeping your core engaged and back flat on the floor.
For added difficulty, use a resistance band or light weights.
Benefits:
Leg curls strengthen the hamstrings and build the muscles needed for improved running performance.
6. The Toe Raise
The toe raise is a simple yet effective exercise for improving running speed. This exercise can be performed with or without weights.
Instructions:
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Stand on one foot with your toes pointed out at about a 45-degree angle.
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Slowly lower your heel until it just touches the ground, then raise your body back up onto the toes of your raised foot.
Perform 10-15 repetitions on each foot and repeat the sequence three times per foot.
Benefits:
The toe raise increases power in the calves and hamstrings, as well as improves overall balance and stability while running.
7. The Knee Tuck
The knee tuck is a great exercise to help improve your running speed and build muscle strength in your lower body. This exercise strengthens the muscles around the knees, helping to protect them from injury while running.
Instructions:
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Begin in a standing position with feet hip-width apart and arms outstretched in front of you.
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With one foot slightly forward, bend both knees and lower your body into a crouching position, with your arms extended for balance.
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Raise your rear knee up as high as you can, bending it at the knee. Hold for a few seconds, then slowly lower your leg back down.
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Do 10 reps of this exercise on each leg.
Benefits:
The knee tuck builds strength and stability in the lower body, which will ultimately help increase your running speed.
Sample Weekly Running Speed Workout Plan
Here’s how you can incorporate these exercises into your weekly training routine:
Day 1: Strength and Endurance
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Warm-Up: 5-10 minutes of light jogging or dynamic stretching.
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Wall Sits: 3 sets of 30-60 seconds. For added difficulty and to target specific muscle groups, consider using an exercise ball. You can also try the single leg wall variation to increase intensity and challenge your balance.
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Squats: 3 sets of 12-15 reps
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Cool-Down: 5 minutes of stretching focusing on all muscle groups, including the quads, hamstrings, and calves, for a well-rounded fitness regimen.
Day 2: Plyometrics and Power
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Warm-Up: 5-10 minutes of light jogging or dynamic stretching.
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Lunges: 3 sets of 12-15 reps per leg
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Calf Raises: 2 sets of 15 reps
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Cool-Down: 5 minutes of stretching focusing on the glutes and calves.
Day 3: Active Recovery
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Option 1: Light jogging or swimming for 20-30 minutes.
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Option 2: Yoga or stretching focusing on flexibility and relaxation.
Day 4: Speed and Agility
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Warm-Up: 5-10 minutes of light jogging or dynamic stretching.
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Toe Raises: 3 sets of 10-15 reps per foot
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Leg Curls: 3 sets of 8-12 reps per leg
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Cool-Down: 5 minutes of stretching focusing on the hamstrings and calves.
Day 5: Core and Stability
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Warm-Up: 5-10 minutes of light jogging or dynamic stretching.
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Knee Tucks: 3 sets of 10 reps per leg
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Squats: 3 sets of 12-15 reps
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Cool-Down: 5 minutes of stretching focusing on the lower back and hips.
Day 6: Long Run
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Long Run: 45-60 minutes at a steady pace.
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Cool-Down: 10 minutes of walking and stretching.
Day 7: Rest or Active Recovery
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Option 1: Rest and recovery day.
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Option 2: Light stretching or foam rolling.
Conclusion
Incorporating these seven exercises into your training routine can significantly enhance your running speed, strength, and overall athletic performance. By focusing on building power, endurance, balance, and agility through targeted movements like squats, lunges, and calf raises, you'll be able to run faster, more efficiently, and with greater confidence. Remember, consistency is key, so stick to the sample weekly workout plan, listen to your body, and make gradual progress. With dedication and effort, you'll soon notice improvements in your running speed and endurance, helping you achieve your fitness goals and excel in your running endeavors.
