Genetics play a major role in your ability to run fast, though training the proper muscles with specific exercises can significantly improve your running performance. Exercises that isolate these muscles help develop strength, which translates into more powerful strides when running. This increase in strength is especially beneficial for sprinting, which requires fast and explosive arm and leg movements.
Muscles
Ultimately, your entire body is engaged when running. Some muscles are recruited more than others during the running movement, but to improve your running speed, all of your major muscle groups must be trained on a regular basis. If you think that the energy you exert when running comes only from your legs and arms, you're missing the big picture. Your core, shoulders and back muscles are also essential to producing powerful strides that help propel you forward. Some of the exercises you should incorporate into your workout to become faster target specific muscle groups, while one particular exercise -- the Olympic snatch -- engages your entire body and develops power, speed, coordination and flexibility.
Seated Calf Raise
Position yourself properly on a seated calf raise machine. Ensure your back is pressed fully against the back rest and that the thigh pads rest against the front part of your thighs, near the knees. Adjust the lever so that your legs are squeezed in snug between the padding and the calf raise platform. The balls of your feet should be planted firmly on top of the platform, while your heels should be clear of it. Grasp the handles at the sides of the seat or on top of the lever and begin by contracting your calf muscles. Raise the lever by pressing down through the balls of your feet and hold for one count at the top of the movement. Slowly lower the lever back to its starting position. Exhale on the way up and inhale on the way down. Do three sets of 12 to 15 repetitions.
Lying Leg Curl
Lie with your stomach down on a lying leg curl machine. Position your Achilles heels, at ankle level, against the padding of the lever. Grasp the handles underneath the bench to stabilize your body. Contract your hamstrings and curl your lower legs as far as you can. Hold for one count at the top of the movement and squeeze the muscles as hard as you can. Release and slowly lower your legs back to their starting position. Exhale during the curl and inhale during the extension. Do three sets of 10 to 12 repetitions.
Snatch
Stand behind a barbell with feet shoulder-width apart and grasp the barbell with an overhand grip. Lower your hips as if you were to sit in a chair and maintain a straight back. This is your starting position. Press down through the floor with your toes as you pull the barbell off the floor, keeping it near your legs. As the barbell is at the middle point of your thighs, push down into the floor with your legs and extend your body fully through an explosive upward motion. Pull your shoulders back as you continue to lift the barbell up, while pointing your elbows outward. Keep the elbows above the barbell as long as possible. With a quick and powerful motion, drop your body underneath the barbell when it has reached a high enough point by taking a squatting position. Your arms should be fully extended and locked as soon as you transition your body underneath the weight. Press up from the squatting position until your entire body is vertical, keeping the weight pressed above your head. Exhale as your power up. Carefully lower the weight back to the floor with a controlled motion.
References
- BodyBuilding.com; Build a Massive Upper Back by Performing Bodybuilding's Forgotten Four; Curtis Schultz; November 2002
- BodyBuilding.com; Sprinter Training Program; Tom Green; October 2003
- Muscle and Strength: Seated Calf Raise Video and Instructions
- Muscle and Strength: Leg Curl Video and Instructions
- BodyBuilding.com: Snatch
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