Only a select few are born with natural speed. For most of us, speed is something we have to work towards. We might not have control over our genetic makeup, but we do have control over our training. Speed is, after all, a skill that can be honed. Whether you’re a seasoned marathoner looking to shave a few minutes off your time or a casual jogger wanting to kick it up a notch, these exercises can help improve your running speed.
The Importance of Speed Training
Speed training involves working out your fast-twitch muscle fibers more intensively. These are the muscle fibers responsible for quick, explosive movements and play a significant role in increasing your running speed. Incorporating speed drills into your routine also helps improve strength and coordination, contributing to overall better running performance.
The Top 7 Speed-Boosting Exercises
Here are the training routines that are sure to add an extra zip to your running pace.
1. High Knees
High knees are an excellent exercise for increasing speed and improving foot coordination. This workout also targets your core, strengthening those muscles used when running.
2. Leg Bounds
This exercise is all about strides, power, and coordination — important characteristics of a speedy runner. Leg bounds involve a lot of muscle groups and require both power and balance.
3. Sprint Drills
You won’t get faster without practicing running fast. Sprinting improves your stamina, power, stride length, and stride frequency. A combination of these elements can help you cover more ground in less time — a.k.a, be faster.
4. Hill Runs
Hill training is not just about strength, but also power and endurance. It increases your leg power, which can be beneficial not just uphill but also on level ground. Plus, it improves your stamina, helping you maintain your speed for longer periods.
5. Fartlek Training
Fartlek, a Swedish term that means “speed play”, involves mixing steady-state running with periods of faster running. It helps increase your running speed, boosts your VO2 Max, and breaks up the monotony of regular paced runs.
6. Ankle Hops
Ankle hops, also known as plyometrics, are great for building explosive power. This exercise helps build the muscle fibers in your calves, a crucial area for pushing off and maintaining good speed.
7. Resistance Training
Last but not least, hit the gym. Stronger muscles mean more power with each stride, and that translates to speed. Target your legs and core — they’re your powerhouse for running.
Adding just a few of these exercises to your regular running routine can yield noticeable results. Remember, improving speed is about more than just running fast; it’s about strength, stamina, power, coordination, and patience. Train smart, and you’ll see your hard work pay off on the clock.
