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Exercises to Make You Run Faster

author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Exercises to Make You Run Faster
A couple jogging at sunset. Photo Credit Comstock Images/Stockbyte/Getty Images

Stronger legs and a greater amount of endurance can help you run faster. The key to increasing your speed is to improve your cadence, or turnover, which is the rate that your feet hit the ground. Speed and hill drills, combined with strength training, can help you quicken your step.

Hill Work

Running on inclines challenges your cardiovascular system and strengthens the muscles in your posterior chain: the glutes, hamstrings and calves. Perform hill repeats during your workout. Run up a hill for 60 seconds. Recover by slowly jogging back down. Complete for six to 10 repetitions.

Strength Training

Resistance training can help to increase your lean muscle mass to improve your strength and assist you in moving faster. Perform a full-body strength-training workout twice a week -- on non-running days. Make use of barbells, dumbbells, stability balls and resistance bands. Incorporate exercises such as squats, lunges and bridges for your legs and glutes. Planks can power up your core, especially when you elevate either your forearms or feet on a stability ball. The superman exercise targets your back, which acts as a stabilizer when you run.

Speed It Up

Including sprint intervals in your workout can help to train your body to run faster. Run as fast as possible for 30 to 60 seconds and then recover with a light jog or by walking for one to two minutes. Repeat five to 10 times.

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