Exercises To Help You Run Faster

Beginner and experienced runners have the desire to run faster at some point in their training. Some runners are simply born with the gift of speed, in the opinion of Dr. Jack Daniels in "Daniels' Running Formula." He does believe, however, that whatever speed a runner has inherited, it can be improved by doing the right exercises. To run faster, whether for short or longer distances, performing and perfecting training exercises will not only result in faster running but they will also help keep injury away.

Tempo Runs

A runner should establish a solid fitness and aerobic base by running on a daily basis for many months so that his body will be ready to run faster. John Mora's "Triathlon 101" provides a nice summary of exercise training strategies that will increase speed. Tempo runs are 20-minute to 30-minute, faster-paced---but slightly slower than race pace---runs that are designed to stress the body a higher level than usual. This tempo-type running workouts are performance boosters that help raise the pace threshold that the runner's body can hold for longer distances.

Hill Repeats

Hill repeats add greater intensity by doing several repetitions up the hill at a harder pace and effort with each repeat followed by an easy recovery jog down the hill. Mora points out that the uphill portion strengthens the runner's hamstring muscles, and the downhill portion works the quadracep muscles and helps with coordination skills. He cautions that running technique and form are essential during hill repeats or injury may occur. For the uphill portion, lean into the hill, use a shorter stride and pump the arms while keeping them low. For the downhill jog, run with a longer stride, but don't lean back to put the brakes on unless the hill is too steep, and keep the arms higher for balance.

Intervals

Interval runs, which are not for beginners, are high-intensity speed workouts, usually performed on a track, and are designed to increase the VO2 Max, or maximum oxygen uptake, and biomechanics of the runner. Mora notes that intervals are repeated, short bursts of speed over a measured distance. Running repeats of 200 meters to 800 meters with a recovery jog or walk of the same distance between each is recommended. He cautions that because of the tremendous stress on the legs, these workouts should only be done after the runner has laid down a solid foundation of cardiovascular and muscular fitness by running daily at higher mileage.