Strengthening your lower body is one of the best ways to build speed, says former world champion marathoner and physical therapist Mark Plaatjes. Do these five exercises two or three times a week during base training.
Single-leg Squat
Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).
Reps: 2 Other Hearst Subscriptions
Strengthens: set of 8; build to 3 sets of 15
Balance Run
Stand on a flat-bottomed stability trainer (or a narrow board). Hold light dumbbells (2 to 5 pounds) and swing your arms in a running motion. Keep your knees slightly bent and your abs tight.
Reps: 3 Ab Exercises for Beginner Runners
Strengthens: Speed Workouts That’ll Boost Your Speed
Heel Raises
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).
Reps: 1 Health & Injuries
Strengthens: Amazing Runners World Show
Hamstring Push-up
Swap Miles for Strength to Prevent Injury
on a chair or Swiss ball that's against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg.
Reps: sets of 10; build to 3 sets of 12
Strengthens: Hamstrings
Swap Miles for Strength to Prevent Injury
From a push-up position, drop onto your forearms. Focus on pulling your abdominals in. Then lift one foot about six inches (keep hips square to the floor), hold for five seconds, and repeat on other side.
Reps: A Kettlebell Workout for Upper Body Strength
Strengthens: Run/Walk a Race
