Whether you run for fun, fitness or stress relief, at some point the thought may cross your mind that you could faster. Maybe a friend has asked if you want to run a 10 k race with her, which has made you decide you want to run faster. Whatever your motivation, a good way to start running faster is by performing particular stretches and exercises that will help you achieve a better pace.
Hamstring Stretch
Performing the right stretches before and and after a run are very important. Bob Anderson's "Stretching" offers multiple individual stretches to enhance your running stride, including one that focuses on stretching your hamstring, which plays a key role in running faster. Place the heel of your foot on a table, fence or large rock at about waist height, keeping your leg straight. Lean forward with your hand on your ankle until you feel a good stretch in the back of your leg. Hold for 20 to 30 seconds, then switch legs. Do as many repetitions as you feel comfortable with, but be careful not to overstretch and put too much stress on the back of your knee.
Calf Stretches
Other stretches that Anderson suggests involve your calf muscles, which also are key players in running faster. Stand in front of a wall and lean forward while leaning on your forearms with your head resting on your hands. Bend one leg with your foot on the ground in front of you, while at the same time straightening your other leg out behind you. Keep the heel of your straight leg on the ground while you move your hips forward. You will feel the stretch in your calf muscle then, and hold this position for 30 seconds without bouncing. Switch to your other leg and stretch it also, and do as many reps as you are comfortable with.
Core Exercises
One area of exercise that many runners neglect is core-strength training. Core muscles such as your abdominals, gluteus, erector spinae and psoas major all play a part in providing the proper power necessary to move you forward faster as you run, so paying attention to these areas is crucial. Joe Puleo and Patrick Milroy, MD point out in their book "Running Anatomy" that the use of weights or body-weight bearing core exercises will enhance your power and thus speed. Since some core exercises can be done using only body-weight bearing with no additional weights, they therefore can be performed up to three or four times a week, and are less stressful than the use of added weights.
Specific Core Exercises
One simple core exercise is the back extension press-up. Lie on the ground face down with your arms in the push-up position and legs outstretched. While keeping your body rigid and in a straight line, press up your arms only until your torso is off the ground. Hold this position for 10 to 15 seconds, and then return to your original prone position. You may repeat for as many reps as you are comfortable with. Puleo and Milroy note that this exercise strengthens your glutes, erector spinae, hamstrings and abdominal muscles, and they also promote correct pelvic movement, which is crucial to your proper gait cycle which helps promote running faster.
Cautions
You may do all the correct stretches and exercises you want to achieve a faster pace, but be sure to also use a smart training plan that slowly, but surely, teaches you to increase your running speed. Trying to run too fast and too much will only lead to injury without an intelligent training plan.
References
- "Running Anatomy"; Joe Puleo & Dr. Patrick Milroy; 2010
- "Stretching"; Bob Anderson; 1980
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