How to Become a Stronger and Faster Runner

Regardless of the type of running you perform, increasing your power and speed is critical to your success. If you are a distance runner, having a strong finishing kick is as essential to your success as powerful acceleration is to a sprinter. To get faster, you need to add variety to your running, as well as adding a training regimen that does not involve the track. Consult with your health care provider before beginning a new exercise or diet program.

Things You'll Need

  • Gym strength training equipment
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Instructions

    • 1

      Lose your excess body fat. Fat is not energy-producing tissue and is an added burden when you are trying to run faster. Eliminate white sugar, white flour and alcoholic beverages from your diet. Concentrate on consuming plenty of complex carbohydrates. Complex carbohydrates provide your body with lasting energy. Examples of complex carbohydrates are fresh fruits, starchy vegetables, whole grains, pasta, legumes, nuts and dairy products. Losing excess weight also lessens the impact on your joints.

    • 2

      Perform strength training exercises at least two days each week. You should train all your major muscle groups; however, you should place extra emphasis on your glutes, thighs, calves and lower back. Strength training increases your power, which helps to increase your speed.

    • 3

      Add plyometric exercises to your training regimen. Plyometrics are exercises that are designed to increase your explosive power, which helps with your speed. According to competitive runner Ben Greenfield of Trifuel, performing plyometric exercises as infrequently as once each week helps your speed. These exercises frequently involve jumping up and down, from the floor to a raised surface, such as a bench or box. Examples of plyometric exercises are box jumps, squat jumps and one-legged jumps.

    • 4

      Include intervals in your running program. Interval training involves alternating high-intensity exercise with lower-intensity exercise. For example, alternate between sprints and your usual pace. According to Rick Morris of Running Planet, sprinting for intervals increases your neuromuscular conditioning and foot speed. Another method of adding intervals is to run rolling hills. Running hills increases your lung capacity, which is important for quick bursts of speed. Also, according to Greenfield, running hills produces less impact on your joints.

    • 5

      Perform static stretches after you finish running. Stretching regularly is important for your functional range of motion and flexibility. The best time to stretch is after you finish cooling down. Muscles must be kept flexible to function well, Morris states.