Leg Workouts To Increase Speed

Whether you are sprinting or running long distances, speed is a much desired factor for most runners. Some runners are naturally gifted with the ability to run faster, but they too can increase their speed by doing the correct leg workouts. Some runners are competitive by nature and desire to run faster, but even a runner who doesn't aspire to race can enjoy having the ability to run faster during her daily run.

Strength Training

It is just within the last 20 years that the idea of doing strength training to increase running speed has become an accepted training concept. Hal Higdon in "Run Fast" points out that not only does strength training improve running speed, but it also prevents injuries and improves general health. Higdon recommends doing the half squat to strengthen the quadracep muscles. Start with feet shoulder-width apart, and a 45 lb. Olympic barbell with no weights resting across your shoulders behind your neck. Bend your knees and lower your body until the tops of your thighs are parallel to the floor. Upon reaching the bottom, begin the ascent back to a standing position. Start with six to eight repetitions of this movement in a controlled and stable fashion throughout to prevent injury. The half squat works out the quadraceps, gluteals, hamstrings and erector spinae, all essential for increased running speed.

Plyometrics

Plyometrics may be a term that is a mystery to many runners, but is a viable form of using body weight to strengthen the leg muscles used for increased speed. "Running Anatomy" by Joe Puleo and Dr. Patrick Milroy note that plyometrics' one main goal is the conversion of strength to speed by generating a large amount of force quickly. A good beginning movement is called the frogger. Start in a full squat position with your thighs parallel to the ground and your arms extended in front of your body. Sweep your arms backward then quickly forward, and explode forward from the squat position throwing your arms above your head. Land as lightly as possible in the full squat position, and repeat the jump immediately upon landing. Six to eight repetitions can be performed to start, and increase the reps as your strength increases. This plyomentric movement increases the strength of the quads, glutes, and gastronemius soleus muscles.

Intervals

Interval run training, also referred to as VO2 max training--maximum oxygen uptake--is an excellent, if not the best way to increase running speed. Dr. Jack Daniels book "Daniels' Running Formula" states that interval training is demanding for anyone, because the workout is done at all-out effort. For this reason, Daniels says that the longest interval run should be no longer than 5 minutes. Interval repeats can be run from 400 meters up to 1600 meters with a mandatory recovery time between repeats equal to or a little less than that of the hard run effort. He does caution that performing intervals more than once per week can lead to over-training and injury.