Lower body strength can certainly help you run more comfortably, but can it make you run faster? The answer is an unambiguous, yes. The stronger your lower body muscles are, the better a runner you become. One of the key things to remember as you train is that running works your hamstrings more than your quads, and other muscles such as your hip flexors get worked very little. Strength training can correct imbalances and help you run faster.
Improved Economy
Having a strong lower body is the key to improving your running economy, according to "Run Less, Run Faster." By running more efficiently, you put in less effort, so you are able to run faster. In order to improve your running economy, you need to focus on form as well as strength. Strong muscles provide the basis for efficient movement, but you need to be sure that you maintain good posture, stay relaxed and maintain a good rhythm to ensure you move as fast as possible.
Building Fast-Twitch Muscle
Fast-twitch muscle fiber is essential to improving your running speed. These muscles are shorter, bulkier and contract more quickly than the slow-twitch muscles that you use during endurance training or events. "Run For Life" notes that ordinary aerobic training is not enough to build and maintain fast-twitch muscles --- you need to do sprints, hill training, weight lifting or other activities that will build the explosive power in your muscles. This will help increase your running pace.
Endurance and Injury Prevention
Lower body strength is important for running because it supports the endurance necessary for frequent training and helps prevent injuries. In "The Ultimate Guide to Weight Training for Running" author Robert Price recommends strength training for building stamina and protecting against injuries, as well as for building explosive power and strength. By building up your total lower body strength --- including muscles like quads and hip flexors --- you help combat the wear and tear of running and will be able to train harder and more effectively.
Recommended Exercises
Increase your running speed by devoting some of your training time to strengthening your lower body. The "Running Planet" website recommends a workout that includes squats, calf raises, leg extensions, leg presses, and hip adduction and abduction moves. By doing these exercises two or three times a week you can build more total lower body strength than by running alone. This will help you stay strong, injury free and improve your running performance.
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