An Isometric Training Program To Get Faster In Running Speed

Increasing running speed is dependent upon the ability of your leg, lower back and abdominal muscles to generate powerful contractions. Power, measured in foot-pounds per second, is defined by your muscles' ability to deliver their strength quickly and, therefore, requires the development of both strength and speed of muscle contraction. Isometric exercises provide a quick, effective means of developing the strength component of powerful muscles.

Isometric Training

Isometric training involves exercises that allow your muscles to contract with tremendous force against an immovable object. Unlike the more common isotonic exercises, in which muscle contractions create movement, such as in the bench press or biceps curl, isometric exercises can be performed almost anywhere and without special equipment. While not as effective in developing strength throughout a muscle's full range of motion, isometric exercises are more effective at building strength quickly.

Fast-Twitch Training

Each one of your muscles is made of tens of thousands of individual muscle cells, or fibers, and includes both fast-twitch and slow-twitch fibers. Fast-twitch fibers contract very rapidly but fatigue quickly, and are primarily used for speed and power activities. Slow-twitch fibers, while contracting more slowly, are capable of prolonged endurance and get used more for distance endeavors. Isometric training has been shown to positively effect fast-twitch muscle fibers.

Abdominal and Lower Back Muscles

Fast, powerful contractions of your leg muscles that are required for speed depend on a stable anchor against which your leg muscles can pull. For this reason, the muscles of your abdomen and lower back, your hip stabilizer muscles, must be strong. Isometric exercises of the core muscles, such as the plank bridge and side bridge can be used to accomplish this.

Exercises for the Legs

To develop the strength that will contribute to power in your leg muscles, practice exercises such as the isometric leg curl and isometric calf raise. To perform a leg curl, lie on your stomach and, with feet together, bend your knees and curl your legs bringing your feet as close to your buttocks as possible; hold for 30 seconds. For the calf raise, stand in a comfortable position and raise yourself up on tip toes by strongly contracting your calf muscles; hold this position for 30 seconds. Repeat each exercise three to five times.