There are several factors implicated in running speed. Form and technique are certainly part of the equation (although I train some very fast athletes who don’t have textbook running form). Stride length and stride frequency are critical success factors for any runner/sprinter. And research continues to show that lower-extremity strength and power — and the development thereof — can help any athlete improve his or her speed and running efficiency.
Strength training (weight lifting) enhances muscle strength, so your muscle fibers don’t fatigue as quickly. This leads to better running speed, efficiency, and overall performance. Exercises that target hip drive (flexion and extension), leg strength, and explosive power can all be incorporated into your workout to increase the amount of force you are able to generate against the ground, resulting in improved speed and running efficiency.
Perform strength exercises like kettlebell swings, squats, deadlifts, Romanian deadlifts, and lunges. Add explosive exercises like squat jumps and box jumps. Choose two of the strength exercises and one of the explosive exercises, and perform 3 sets of 10 repetitions each, two or three days per week, with a day of rest between training days.
Get STRONGER, Get FASTER!