Being able to run a little faster is something that very few people would reject. It doesn’t matter what distance you prefer or how relaxed you are about running, giving it your all and going fast is undeniably thrilling.
Initially, when you begin, you will experience rapid and effortless progress in your running. Merely by increasing the amount of running you do, your body becomes more conditioned and your speed improves. Nevertheless, at a certain stage, these advancements in speed become less effortless, compelling you to diversify the types of training runs you engage in.
To enhance your training routine, you can incorporate intervals, tempo sessions, and other types of running workouts. It is important to avoid excessive amounts of fast training in order to reduce the risk of injury. However, adding one or two speed-focused sessions per week, in addition to your easy and steady runs, will help you improve your speed as a runner. If you are unsure about what specific exercises to do, consider visiting your local track for these beginner sessions. You can choose to do them alone or with a running club. The track is designed for fast running, unlike crowded pavements or busy parks which can pose challenges for speed work.
Add These Into Your Programming to Start Sprinting Like a Pro
1. Use a Staggered Stance
To enhance your sprinting speed, opt for a staggered stance rather than a square or neutral stance during your exercise routine. Unilateral movements such as lunges, rear foot elevated split squats, and single leg RDL’s are more efficient than regular squats and deadlifts in improving your sprinting speed.
Performing exercises in a staggered stance position will lead to the most improvement, although it doesn’t mean that traditional squats or deadlifts cannot be improved upon.
Staggered stance exercises are effective because they allow you to target extension in your lower back, hip, and knee simultaneously. This is important because when performing squats and deadlifts in a neutral or square stance, your spine tends to end up in a flexed position, especially when lifting heavy weight. However, since sprinting requires a range of spinal extension, neutral stance movements do not improve your top sprinting speed.
2. Work Your Hamstrings
When training, I usually favor single leg exercises, excluding the hamstrings. The Nordic hamstring curl is my preferred exercise for enhancing speed. This particular exercise effectively targets the hamstrings, engaging both eccentric and concentric strength and thoroughly working their entire range of motion.
In addition to incorporating hamstring curls, you can include the following exercises in your program:
- Traditional single leg curls (standing or lying)
- Single-leg hip thrusts
- Deadlifts
- Squats
3. Add in Plyometrics
To develop power in your body, it is important to concentrate on plyometric exercises such as jumping and landing. Both broad jumps and vertical jumps are the most accurate indicators of one’s maximum speed.
Athletes who have good jumping abilities are typically capable of running at a fast pace as well.
One could make the argument that genetics have a significant influence on an individual’s sprinting ability, but I beg to differ. The capacity for sprinting is cultivated through consistent involvement in extensive running and jumping, particularly during one’s formative years. Now, do specific individuals possess genetic benefits? Undoubtedly. However, everyone can enhance their sprinting speed by strengthening the appropriate muscles and joints.
Here are a few instances of how you can include plyometrics in your training program.
- Single-leg and two-leg broad jumps
- Depth jumps on one or both legs
- Box jumps on one or both legs
- Jumping uphill and downhill
- Jumping with resistance
4. Focus on Foot and Calf Exercises
Having both stability and range of motion is crucial during high-speed running. When your foot makes contact with the ground while sprinting, it generates a considerable amount of force. To effectively handle this force, you require robust mobility and stability. Hence, the maintenance of range of motion in dorsiflexion (lifting the foot towards the shin), plantarflexion (pointing the foot away from the shin), inversion (tilting the sole of the foot inward), and eversion (lifting the pinky toe and tilting the foot outward) is vital.
When it comes to mobility and stability, it is mainly about controlling your movements and the functioning of your tissues. The perfect scenario is when your foot can stay firm as your body’s force hits the ground. To achieve this, I recommend practicing single-leg calf raises and/or foot raises. It is important to pay attention to the full range of motion in both the foot and ankle.
You can enhance your sprinting speed and reduce the risk of injuries by regularly incorporating these straightforward exercises into your training. Working the muscles in your feet is not excessively intricate.
5. Fix Your Posture!
When aiming to enhance your top speed, it is crucial to both strengthen your legs and lower body, as well as develop your upper body strength and range of motion.
When your lats cannot be utilized or your pecs cannot generate upward momentum, your legs are required to exert more effort, potentially leading to timing issues.
5 Exercises To Make You A Faster Runner
Bulgarian split squat
Fearon explains that when running, regardless of speed or distance, one is always on one foot, making it beneficial to train accordingly whenever feasible.
To start, assume a lunge position by bending your knees and placing your back foot on a bench that is approximately 12-15cm above the floor. Descend until your front thigh is nearly parallel to the ground, being careful not to extend your knee beyond your front foot. Finally, propel yourself back to the initial position by pushing through your front heel.
Box squat
Fearon states that having the certainty that the box is positioned at your back will enhance your squatting technique. Additionally, by using a box squat, it is possible to augment the weight without exerting excessive pressure on the knee joint.
To perform a box squat, start by obtaining a box that is approximately knee height. This will enable you to sit on it without allowing your thighs to extend past parallel with the ground. Lower yourself onto the box, ensuring that your glutes make contact for a duration of one to two seconds. Next, stand up by exerting force through your heels and hips. The box squat can be executed either without any additional weight or with the inclusion of a barbell.
Deadlift
Fearon states that the deadlift targets nearly all muscles in the body, with particular emphasis on the posterior chain. This encompasses the hamstrings, glutes, and lower back, all of which are crucial for sprinting.
To perform the exercise, begin by bending your knees and grabbing a barbell using an overhand grip. Make sure your hands are shoulder-width apart. Lift the bar up until it reaches thigh height. This action should be driven by both your leg muscles and the forward movement of your hips. Take a moment to pause and retract your shoulders, then proceed to lower the bar.
Hang clean
Fearon states that the hang clean is highly efficient for enhancing power. This exercise is considered a power move as performing it slowly is nearly unattainable. Mastering this exercise necessitates explosiveness.
Timing is also a factor – all elements are functioning in harmony, which holds significance in running.
Begin by positioning your feet shoulder-width apart and grasping the barbell with an overhand grip. Proceed to tilt forward at the hips, lowering the bar until it is slightly below your knees. Next, forcefully press your heels onto the ground, propelling the bar upwards in a swift motion, causing it to flip onto your fingers and catch it at the peak of your chest, while ensuring that your elbows are positioned beneath your hands. As you catch the bar at the top of your chest, flex your knees and subsequently rise to a standing position, thereby accomplishing the exercise.
Sled push
Fearon explains that by loading the sled heavily and marching slowly, you can improve both power and core stiffness, while also treating it as a running drill to enhance technique.
You can also decrease the weight slightly and convert it into a movement that focuses on power and endurance.
Start by loading weights onto your sled, then extend your arms and lean into it. Push the sled across the floor as fast as possible, which not only gets your heart pumping but also exhausts nearly every muscle.
