Running Faster: Exercises, Drills, and Training Strategies for Speed

What is the Best Exercise to Make You Run Faster?

Running faster isn't about isolating a single "best" exercise, but rather implementing a synergistic training approach that integrates targeted strength development, explosive plyometrics, refined running mechanics, and strategic speed work, all supported by a robust aerobic base and meticulous recovery.

Understanding Running Speed: A Multifaceted Endeavor

To truly enhance running speed, it's crucial to understand that it's a complex interplay of several physiological and biomechanical factors, not merely the result of one specific movement. Speed is primarily dictated by:

• Stride Length: The distance covered with each step.
• Stride Frequency (Cadence): The number of steps taken per unit of time.
• Force Production: The ability to generate powerful ground reaction forces to propel the body forward.
• Running Economy: The efficiency with which your body uses oxygen at a given pace.
• Neuromuscular Efficiency: The ability of your nervous system to recruit and coordinate muscles effectively for rapid, powerful contractions.

Therefore, the "best" approach involves exercises and training modalities that address these components holistically.

Foundational Strength: The Engine of Speed

Developing significant lower body and core strength is paramount for increasing running speed. Stronger muscles can apply greater force to the ground, leading to more powerful propulsion and improved stability. Focus on compound movements that mimic the actions of running.

• Squats (Back Squat, Front Squat, Goblet Squat): Develops bilateral leg strength, particularly in the quadriceps, hamstrings, and glutes, crucial for hip and knee extension.
• Deadlifts (Conventional, Romanian Deadlift): Builds powerful posterior chain strength (glutes, hamstrings, erector spinae), vital for hip extension and maintaining a strong running posture.
• Lunges and Split Squats: Enhance unilateral leg strength, balance, and stability, addressing the single-leg nature of running.
• Glute Ham Raises (GHR) / Nordic Hamstring Curls: Directly strengthens the hamstrings eccentrically, crucial for preventing injuries and improving powerful hip extension.
• Calf Raises (Standing and Seated): Strengthens the gastrocnemius and soleus muscles, improving ankle stiffness and the ability to generate propulsive force from the ground.
• Core Stability Exercises: Planks, anti-rotation presses (Pallof Press), and dead bugs build a robust core, essential for transferring force efficiently from the lower to upper body and maintaining upright posture.

Unleashing Explosiveness: The Power of Plyometrics

Plyometric exercises train the stretch-shortening cycle, enabling muscles to generate maximal force in minimal time. This improves power output and reactivity, which are direct contributors to faster running.

• Box Jumps: Develops vertical power and teaches efficient landing mechanics.
• Broad Jumps: Focuses on horizontal power, directly translating to forward propulsion.
• Bounding: Exaggerated running strides that emphasize powerful ground contact and air time, improving stride length and power.
• Single-Leg Hops: Enhances unilateral power and stability, mimicking the single-leg support phase of running.
• Depth Jumps: Advanced plyometric that trains the body to absorb and rapidly re-apply force, improving ground contact time.

Mastering Mechanics: Speed Drills and Form Work

Directly improving your running form and neuromuscular coordination through specific drills is critical for efficiency and speed. These drills teach the body to move more effectively at higher velocities.

• A-Skips and B-Skips: Improve high knee drive, arm swing coordination, and ground reaction force application.
• Strides and Accelerations: Short bursts of controlled running where you gradually increase speed, focusing on maintaining optimal form and relaxation.
• Hill Sprints: Builds power, improves knee drive, and naturally encourages a slight forward lean, which can reduce overstriding.
• Sprinting (Short Repeats): Actual high-intensity sprints over short distances (e.g., 30-100 meters) train the neuromuscular system to fire rapidly and efficiently at maximal speeds.
• Arm Drive Drills: Focus on powerful, coordinated arm swing, which is crucial for rhythm and propulsion.

The Role of Running Economy and Endurance

While strength and power are vital, your ability to sustain speed and run efficiently (running economy) over a given distance is also paramount. Even for short sprints, a good aerobic base allows for more effective recovery between efforts and a higher overall training volume.

• Consistent Aerobic Base Training: Regular easy-to-moderate runs build cardiovascular endurance, which is the foundation for all running performance.
• Tempo Runs: Sustained runs at a comfortably hard pace improve lactate threshold, allowing you to maintain faster speeds for longer.
• Interval Training: Structured periods of high-intensity running followed by recovery periods (e.g., 400m repeats at 5k pace) improve VO2 max and speed endurance.

Integrating Speed Training into Your Program

A well-structured training program incorporates these elements systematically. Avoid trying to do everything at maximal intensity every day.

• Frequency: Aim for 2-3 strength/plyometric sessions per week and 1-2 dedicated speed/drill sessions, separate from your regular running volume.
• Periodization: Gradually increase intensity and volume over time, with planned recovery weeks.
• Warm-up and Cool-down: Always include a dynamic warm-up before intense sessions and a cool-down with static stretches afterward.
• Listen to Your Body: Speed and power training are highly demanding. Prioritize recovery and avoid overtraining.

Recovery, Nutrition, and Injury Prevention

No exercise, no matter how "best," can yield results without adequate recovery, proper nutrition, and a proactive approach to injury prevention.

• Sleep: Essential for muscle repair and central nervous system recovery.
• Nutrition: A balanced diet rich in carbohydrates for fuel, protein for repair, and healthy fats for overall health supports performance and recovery.
• Hydration: Crucial for all physiological processes.
• Mobility and Flexibility: Regular stretching, foam rolling, and mobility work maintain range of motion and prevent stiffness, reducing injury risk.
• Progressive Overload: Gradually increasing the demands of your training to allow your body to adapt without breaking down.

Conclusion: The Holistic Path to Faster Running

There is no single "best" exercise to make you run faster. Instead, the most effective strategy is a comprehensive, integrated training program that systematically addresses all the physiological and biomechanical components of speed. By consistently combining foundational strength training, explosive plyometrics, refined running mechanics, strategic speed work, and diligent recovery, you can unlock your full running potential and significantly improve your speed. It's a journey of consistent effort, smart training, and patience.