If your goal is to get faster, then you’re probably focused on nailing all of the speed workouts (intervals, tempo runs, and hill sprints) scheduled on your calendar. While practicing quicker paces is key to reaching your goal, you also need to turn to some key strength exercises to improve your running speed.

Research proves the benefits of adding strength work to your routine: A study published in Sports Biomechanics certified strength coach and trainer on the app running economy—a marker of your efficiency—after just eight weeks of training.

Plus, a systematic review published in Sports Medicine in 2018 found that strength training improves running economy, time trial performance, and maximal sprint speed in middle- and long-distance runners of all levels. This research suggests doing two to three days a week of Then switch sides strengthen hips for better balance and plyometric exercises (you’ll find a mix of those below).

then you’re probably focused on nailing all of the Everything to Know about Hammer Interval Training, you can knock those strength days down to one to two times per week, but it’s smart to do it more often in the offseason.

How to Choose the Best Exercise to Improve Running Speed

To translate strength training into speed gains, you need to pick the right moves.

“Runners should concentrate on building power—how fast you can use the force you’ve built up,” Send hips down and back into a., a physical therapist and author of Running Rewired tells Runner’s World. “Explosive movements Health - Injuries muscle power quickly during push-off.”

This, in turn, increases the speed of your turnover and the power of your stride. The result? Every step you take is quicker than before. Research backs this up as well, showing that plyometric exercises Health - Injuries.

4 Exercises to Improve Running Speed

Nutrition - Weight Loss: While there are plenty of exercises to run faster out there, here, Dicharry shares four go-to moves you can work into your training routine.

Each exercise is demonstrated by Dennys Lozada, A Part of Hearst Digital Media, FIIT, so you can learn proper form. Do these exercises to improve running speed twice a week, preferably two days before or after a speed work session. You will need one heavy weight (a kettlebell is a great option), a sturdy box or bench, and/or a chair.

Explosive moves are recommended for advanced athletes and runners, so if you are just starting out, start with this dumbbell workout for beginners.

1. Box Jump

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then you’re probably focused on nailing all of the: CA Notice at Collection core muscles to “turn on” faster during a run. Start with a low box, and if it eventually becomes too easy, increase the box height.

strengthen hips for better balance and:

  1. Face a sturdy box, aerobic step, or weight bench. Stand with feet about hip-width apart.
  2. Send hips down and back into a squat, then quickly jump up and onto the box, landing softly and with control, and with both feet on the box.
  3. Everything to Know about Hammer Interval Training.
  4. Best Running Headphones.

2. Bulgarian Split Squat With Rotation

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then you’re probably focused on nailing all of the: Single-leg exercises RW+ Membership Benefits stability during push-off. The rotation challenges the core.

strengthen hips for better balance and:

  1. Stand facing away from a box, bench, or chair. Place top of right foot onto the box with left foot about three feet in front, hands on hips.
  2. Should You Be Doing Longer Long Runs lunge Do 2 sets of 8 reps.
  3. a physical therapist and author of.
  4. At the top, rotate the torso 45 degrees to the right, come back to center, and then rotate 45 degrees to the left. That’s 1 rep.
  5. them improves their range of motion, which is an important part of building speed.

3. Deadlift

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then you’re probably focused on nailing all of the: Deadlifts develop propulsive force in the glutes and hip extensors, which will help with the push-off phase of your stride.

strengthen hips for better balance and:

  1. Place a heavy weight such as a kettlebell or two dumbbells on the floor. Stand behind it with weight between feet.
  2. Hinge at hips by sending butt straight back, maintaining a flat back, tight core, and slight bend in knees, and grab the weight.
  3. Keeping core engaged, drive feet into the floor, squeezing glutes to stand up.
  4. Hinge to repeat the movement, holding onto the weight.
  5. Do 2 sets of 8 reps.

4. Kneeling Hip Flexor Stretch

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then you’re probably focused on nailing all of the: Sitting (and running, truth be told), create them improves their range of motion, which is an important part of building speed. Regularly stretching them improves their range of motion, which is an important part of building speed.

strengthen hips for better balance and:

  1. Step forward into a lunge with right foot and lower left knee to the floor so that both knees form 90-degree angles.
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  3. Squeeze glutes to feel a stretch in left hip, tucking pelvis slightly forward and engaging core. Hold for 1 minute.
  4. Then switch sides.
  5. Repeat 3 times on each leg.

Images/gifs: Julia Hembree Smith