What Are Exercises To Help A Person Run Faster?

Many runners shy away from strength training for fear of getting big, bulky muscles. But when you add strength training to your training program, you'll not only improve your running economy to increase speed, you'll strengthen your bones, joints and connective tissues to help prevent overuse injuries common in runners.

Strength and Running Economy

Your running economy has a direct correlation with your speed. The less energy you use to run at a given speed, the less oxygen you'll need to consume. As your oxygen demand decreases, you'll be able to run faster with the same effort. Ronald E. Johnston and colleagues with the Department of Kinesiology at the University of New Hampshire examined the effects of a strength training program on 12 female distance runners over a period of 10 weeks. The group of women who added three strength training sessions to their weekly routines saw an improvement in their running economy, while the group who focused only on endurance training saw no significant differences.

Squats

The muscles on the backs of your legs, your hamstrings and calves, are responsible for propelling you forward when you run. When you strengthen these muscles, you add power to your stride to improve your speed. To strengthen your hamstrings, perform dumbbell squats. Start with your legs shoulder width apart with a dumbbell in each hand. Bend your elbows and rest the dumbbells on your shoulders. With your back straight, drop your hips toward the floor as you bend your knees until your thighs are parallel with the floor. Keep your knees aligned with and behind your toes to prevent knee injury. Hold the squat briefly, and return to the starting position.

Calf Raises

Calf raises help build strength in the muscles running along the back of your lower legs. Stand with the balls of your feet on the edge of a step or platform with your heel hanging off the edge. Lift one foot off the ground, and slowly shift your weight onto the ball of your foot. Raise your heel and lift up onto your toes. Hold the position, and drop your heel, allowing it to lower below the edge of the step to stretch out the calf muscle. Repeat with the other leg.

Core Training

The core muscles of your abdomen, lower back and hips help stabilize your torso as you run for a smoother stride and a better running economy. Sit on an exercise ball with your feet flat on the floor and your knees bent at a 90-degree angle. Walk yourself forward until your lower back rests on top of the ball. With your hands at either side of your head, contract your abdominal muscles as lift your shoulders and back off the ball. Lower your upper body back down and repeat. To work your lower back, lie face down on the ball with your legs extended behind you. Your hips should rest directly on the center of the ball. Place your hands behind your head and lift your upper body until your back is aligned with your legs. Return to the starting position and repeat.