Improving your running speed is a multifaceted process that involves more than just running faster or farther. Understanding the average human running speed can serve as a benchmark for runners to gauge their performance. Incorporating gym exercises into your routine can significantly enhance your performance by strengthening key muscle groups, improving your biomechanics, and reducing your risk of injury. Below, we’ll dive deeper into six essential gym exercises that can help you boost your running speed, along with detailed explanations of why they matter and how to perform them effectively.
1. Squats: The Cornerstone of Lower Body Power
Why Squats Are Essential: Squats are the foundation of any strength training program aimed at improving running speed. This compound exercise targets the quadriceps, hamstrings, glutes, and core—muscles critical for a powerful running stride. By increasing the strength and explosiveness of these muscles, squats help you push off the ground with more force, which directly translates to longer strides and faster running speeds, thereby improving your average mile pace and average mile time.
Biomechanical Benefits: Squats also enhance your neuromuscular coordination, improving the efficiency of your running form. They reinforce the alignment of your knees over your toes and help maintain a strong posture, both of which are crucial for preventing injury and maintaining speed over long distances.
How to Perform a Squat:
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Starting Position: Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
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Movement: Engage your core by drawing your belly button towards your spine. Begin the movement by hinging at your hips, then bend your knees to lower your body as if sitting back into a chair. Your thighs should be parallel to the ground at the lowest point.
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Form: Keep your chest lifted, back neutral, and avoid letting your knees collapse inward. Push through your heels to return to the starting position.
Advanced Variations:
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Back Squat: Place a barbell across your upper back for added resistance, which can further enhance strength and power.
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Front Squat: Hold the barbell across the front of your shoulders to emphasize the quads and core.
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Jump Squats: Incorporate plyometric elements to increase explosive power, crucial for sprinting.
2. Lunges: Enhancing Symmetry and Stability
Why Lunges Are Crucial: Lunges are excellent for building unilateral strength, meaning they work one leg at a time. This is particularly important for runners because running itself is a series of single-leg movements. Lunges help address muscular imbalances between your legs, which can improve your running efficiency and reduce the risk of injury. Additionally, lunges contribute to achieving a good running pace by enhancing the strength and stability needed for consistent performance.
Improving Running Economy: Lunges not only strengthen the quads, hamstrings, glutes, and calves but also enhance hip mobility and flexibility. Better hip mobility allows for a more fluid stride, while improved flexibility reduces the resistance each muscle group encounters during a run, making your movements more efficient and less energy-consuming.
How to Perform a Lunge:
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Starting Position: Stand tall with your feet together, hands on your hips or holding dumbbells by your sides.
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Movement: Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Ensure your front knee is directly above your ankle and your back knee is hovering just above the floor.
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Form: Keep your torso upright and engage your core. Push off from your front heel to return to the starting position, then switch legs.
Advanced Variations:
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Walking Lunges: Perform lunges in a forward-moving sequence to add an element of dynamic stability.
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Reverse Lunges: Step backward instead of forward to target the glutes and hamstrings more intensely.
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Lateral Lunges: Step to the side to work the inner thighs and improve lateral movement, which is essential for stability.
3. Deadlifts: Building a Resilient Posterior Chain
Why Deadlifts Are Vital: Deadlifts are one of the best exercises for developing the posterior chain, which includes the glutes, hamstrings, lower back, and even the upper back. A strong posterior chain is essential for maintaining a powerful and efficient running stride, especially during the push-off phase of your stride cycle. Deadlifts also enhance your core strength and improve your posture, which can prevent fatigue-related form breakdown during long runs. Additionally, deadlifts can help improve your average running speed by strengthening the muscles involved in running.
Increasing Stride Power: The explosive power generated during deadlifts helps improve your ability to push off the ground with greater force, leading to a more powerful and faster stride. Additionally, deadlifts enhance your grip strength, which indirectly benefits your running posture by helping maintain a stable arm swing.
How to Perform a Deadlift:
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Starting Position: Stand with your feet hip-width apart, barbell or dumbbells in front of you on the floor.
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Movement: Hinge at your hips, keeping your back flat and your chest up, as you lower your torso towards the floor. Grip the barbell with an overhand grip, just outside your knees.
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Form: Engage your lats and pull the bar up by straightening your legs and driving your hips forward. Keep the bar close to your body throughout the lift. At the top, fully extend your hips and stand tall, then lower the bar back down with control.
Advanced Variations:
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Romanian Deadlift: Focus on the eccentric (lowering) phase to increase hamstring strength and flexibility.
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Sumo Deadlift: Use a wider stance to target the inner thighs and reduce stress on the lower back.
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Single-Leg Deadlift: Improve balance and unilateral strength, crucial for stabilizing your running gait.
4. Planks: Core Strength for Better Stability
Why Planks Are Non-Negotiable: Core strength is fundamental for runners, as it stabilizes the entire body and allows for efficient energy transfer between the upper and lower body. A strong core helps maintain proper running form, especially when fatigue sets in, reducing the risk of lower back pain and other overuse injuries.
Supporting Running Posture: Planks help reinforce the correct alignment of your spine during running, preventing the collapse of the torso that can occur when you’re tired. This is vital for maintaining stride efficiency and speed, especially during long-distance events. Additionally, planks can help runners maintain average running speeds by improving core stability and overall endurance.
How to Perform a Plank:
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Starting Position: Begin in a push-up position, but rest on your forearms instead of your hands. Your body should form a straight line from head to heels.
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Hold: Engage your core by pulling your belly button towards your spine. Keep your hips level and avoid letting them sag or rise.
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Duration: Hold the position for 30-60 seconds, gradually increasing the duration as you build strength.
Advanced Variations:
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Side Plank: Target the obliques by rotating onto one side, stacking your feet, and lifting your hips.
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Plank with Shoulder Taps: While in the plank position, tap each shoulder with the opposite hand to add an element of instability and improve shoulder stability.
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Plank to Push-Up: Transition between a forearm plank and a full push-up position to build upper body and core strength.
5. Push-Ups: Upper Body Power and Endurance
Why Push-Ups Matter for Runners: Push-ups might seem more relevant for upper body strength, but they play a crucial role in improving running posture and breathing efficiency. A strong upper body supports better arm drive, which is essential for maintaining balance and rhythm during high-speed running. Push-ups also help strengthen the chest, shoulders, and triceps, which contribute to maintaining an open chest and upright posture. Additionally, incorporating push-ups into your training can help improve your average speed and miles per hour by enhancing overall strength and endurance.
Breathing and Oxygen Efficiency: Push-ups can also improve your respiratory muscles, including the diaphragm and intercostal muscles, which are critical for effective breathing during runs. This can help you take in more oxygen and maintain a steady pace during endurance events.
How to Perform a Push-Up:
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Starting Position: Start in a high plank position, with your hands placed slightly wider than shoulder-width apart.
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Movement: Lower your body towards the floor by bending your elbows, keeping them close to your sides. Your body should remain in a straight line throughout the movement.
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Form: Push back up to the starting position without letting your hips sag or rise. Maintain a steady breathing pattern throughout.
Advanced Variations:
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Incline Push-Ups: Perform push-ups with your hands elevated on a bench to focus on the lower chest.
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Decline Push-Ups: Elevate your feet to increase the intensity and focus on the upper chest and shoulders.
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Plyometric Push-Ups: Add an explosive element by pushing off the ground with enough force to lift your hands into the air.
6. Hip Thrusts: Glute Power for Explosive Speed
Why Hip Thrusts Are a Game-Changer: The glutes are the largest and most powerful muscles in your body, and they play a critical role in running. Hip thrusts specifically target the glutes, helping to improve hip extension, which is essential for generating force during the push-off phase of your stride. Strong glutes also help stabilize the pelvis, reducing the risk of injuries such as IT band syndrome and patellofemoral pain.
Improving Sprint Speed: Hip thrusts enhance your ability to generate explosive power, which is crucial for sprinting and short bursts of speed. By strengthening the glutes, you’ll be able to push off the ground with more force, leading to faster acceleration and top-end speed. Additionally, hip thrusts can help improve the average person run and average running pace by increasing overall running efficiency and strength.
How to Perform a Hip Thrust:
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Starting Position: Sit on the ground with your upper back resting against a bench and your feet flat on the floor, knees bent.
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Movement: Place a barbell or weight plate across your hips. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
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Form: Ensure your shins are vertical at the top of the lift and your knees remain in line with your feet. Lower your hips back down with control.
Advanced Variations:
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Barbell Hip Thrust: Increase the load by using a barbell across your hips, ensuring you maintain proper form.
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Single-Leg Hip Thrust: Perform the exercise with one leg extended to challenge your balance and unilateral strength.
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Banded Hip Thrust: Add a resistance band around your knees to increase glute activation throughout the movement.
Integrating These Exercises into Your Training Routine
Weekly Structure: To incorporate these exercises effectively, consider structuring your gym sessions around your running schedule. For example:
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Strength Days: Dedicate 2-3 days per week to strength training, focusing on different muscle groups each session.
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Recovery Runs: On days following heavy strength sessions, opt for lighter runs or active recovery exercises like swimming or cycling.
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Intensity Progression: Start with lighter weights and higher repetitions to master the form before gradually increasing the resistance and intensity.
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High Intensity Interval Training: Incorporate high intensity interval training to improve running performance and speed.
Complementary Practices: In addition to strength training, consider incorporating mobility work, foam rolling, and dynamic stretching to ensure your muscles are both strong and flexible. This will help you maintain proper form during runs and prevent tightness or imbalances.
Nutrition and Recovery: To maximize the benefits of your strength training, focus on proper nutrition and hydration. Ensure you’re consuming enough protein to support muscle recovery and growth, and prioritize sleep to allow your body to repair and rebuild after tough workouts.
Conclusion: Maximizing Your Running Potential
By incorporating these six essential gym exercises into your routine, you’re not just strengthening your muscles—you’re enhancing your entire running performance. From improved stride power and efficiency to reduced injury risk and better endurance, these exercises lay the foundation for faster, more efficient running.
Remember, consistency is key. Regularly integrating these exercises with progressive overload and proper recovery will yield the best results over time. Whether you’re aiming to shave seconds off your 5K time or simply want to run stronger and longer, these gym exercises are your ticket to unlocking your full running potential. Elite athletes and world record holders use similar exercises to achieve their exceptional performance levels.
