Cross-Training for runners Archives

Top 15 HIIT Running Workout Routines

September 2, 2023March 28, 2016 by David Dack

Looking for the ultimate HIIT running workout routines? Well, strap on your running shoes and get ready for a wild ride because you’ve stumbled upon the holy grail of high-intensity training.

And let me tell you, my friend, I am obsessed with running. Like, seriously obsessed. It’s been my passion for the past decade, and let me tell you, it hasn’t always been smooth sailing.

I’ll be real with you. I’ve made my fair share of mistakes along the way. I mean, who hasn’t? I’m not perfect, and neither are you. But here’s the thing: we learn from those mistakes and we grow stronger because of them. One mistake that stands out vividly in my memory is when I neglected the power of high-intensity interval training (HIIT).

For the first three years of my running journey, I was pounding the pavement tirelessly, thinking that sheer mileage would magically improve my performance. Boy, was I wrong. Not only did my progress come to a screeching halt, but I also found myself nursing a slew of frustrating injuries. And let’s not forget the unwanted weight gain from my repetitive running routine. It was a vicious cycle, my friend.

But then, everything changed when I incorporated HIIT into my training regimen. Let me tell you, it was a game-changer. Within just a few weeks, I started noticing incredible improvements, not only in my running abilities but also in my overall strength and athleticism. It was like unlocking a secret door to a whole new level of fitness.

And guess what? I don’t want you to go through the same struggles I did. That’s why today, I’m here to introduce you to the magic of HIIT training. Now, don’t worry, I won’t drown you in a sea of boring theories and scientific jargon. Nope, we’re going to keep it fun, practical, and actionable.

In this post, I’ll not only share some of the most effective running-specific HIIT routines but also throw in a few non-running workouts that will leave you breathless and begging for more. Trust me, it’s going to be epic.

Ready? Let’s do this!-

HIIT For Runners Defined

So, what the heck is HIIT, you ask? Well, let me break it down for you.

High-intensity interval training is like a thrilling roller coaster ride for your body. It’s all about pushing yourself to the limit through a strategic blend of intense anaerobic intervals and low-intensity aerobic activity.

Picture this: you go all out for 20 to 60 seconds, giving it everything you’ve got, and then you catch your breath during a brief period of rest or lighter activity. And guess what? You repeat this cycle for a total of 15 to 30 minutes of pure fitness bliss.

But what sets HIIT apart from the monotonous, never-ending treadmill sessions or steady-state cardio that most people dread?

Well, it’s all about the intensity. HIIT takes your workout to a whole new level by challenging your body to reach its maximum output capacity, boosting your VO2 max in the process. It’s like revving the engine of a high-performance sports car. You go full throttle, reach your peak heart rate, and then strategically recover before diving back into the action.

Now, let me share the secret sauce to maximizing your HIIT experience. Enter intensity. When those high-burst intervals come knocking, give it your all. Push yourself to the absolute limit and feel your heart racing, your muscles burning, and the sweat pouring down. Embrace the discomfort because that’s where the magic happens.

But remember that it’s crucial to allow yourself proper rest and recovery during the designated periods. It’s like catching your breath at the top of the roller coaster before plunging into the next exhilarating loop.

A Formula for Success

Still confused?

Here’s how to proceed:

Start with a warm-up. Check this routine.
First interval: exercise at maximum power for 30 to 60 seconds.
Recover for 20 to 60 seconds (or longer, depending on the workout).
Repeat step (2) and (3) seven to ten times.
Cooldown. Check my routine here.

The Benefits of HIIT For Runners

High intensity interval training has a lot to offer, including:

Reduces Body Fat

Let me blow your mind with some fascinating research. There’s an Australian study that’ll make you think twice about your fat-burning strategy.

In this study, they pitted the high-intensity interval training (HIIT) group against the steady-state cardio group. And guess what? The results were mind-boggling. The HIIT group, following a mere 20-minute routine, managed to shed a whopping six times more body fat than their steady-state counterparts. Yes, you heard that right—six times more fat melted away in those who embraced the intensity of HIIT.

Now, what’s the takeaway from this remarkable study? It’s simple, my friend. When it comes to burning fat, it’s all about going hard and going short. Forget those long, tedious hours spent on the treadmill or elliptical machine. HIIT is here to save the day and kick fat to the curb.

And you know what I love most about it? It demolishes the age-old excuse of “I don’t have time for exercise.” Say goodbye to those time-consuming workouts because HIIT gets the job done in a fraction of the time.

I remember when I first ventured into the world of HIIT. I must admit, I was skeptical. How could a shorter workout make such a significant impact on the scale? But let me tell you, my friend, it was a game-changer.

Boost Metabolism

Thanks to a phenomenon called excess post-exercise oxygen consumption (EPOC), your body continues to torch calories even while you kick back and relax. It’s like getting a bonus boost to your metabolism!

And guess what? A study conducted by the brilliant minds at East Tennessee State University discovered that HIIT workouts can keep your metabolism revved up for hours, burning as much as an extra 100 calories post-training.

Now, you might be thinking, “100 calories? That doesn’t sound like much.” But my friend, those calories can add up over time, giving you an extra edge in your weight loss journey.

Build Muscle

But wait, there’s more! HIIT doesn’t just help you shed fat; it also helps you build muscle. You might be wondering, “But isn’t muscle building reserved for those heavy lifting sessions?” Well, think again.

A groundbreaking study published in the Journal of The International Society of Sports Nutrition revealed something fascinating. Even in the absence of traditional strength training, HIIT has the power to sculpt those muscles you’ve always dreamed of. It’s like a magical two-in-one combo—shedding fat while gaining lean muscle mass. How does it work?

HIIT creates an anabolic effect in your body, promoting muscle growth. And here’s the cherry on top: it skyrockets the production of human growth post-training, making your muscles say, “Hello gains, nice!”

Cutting the Junk Is the Big Promise

Researchers at McMaster University in Hamilton, Ontario cracked the code and discovered that HIIT is like a superhero for your fitness, capable of achieving in 2.5 hours what would take a whopping 10.5 hours of traditional endurance training.

You lace up your running shoes and hit the pavement for an interval run. You push your limits for short bursts of intense effort, followed by brief periods of active recovery. The result?

A fitness miracle that’s four times more effective than your standard cardio routine. It’s like discovering a hidden shortcut to your fitness goals, leaving those monotonous long runs in the dust.

I’ve personally experienced this transformation, and let me tell you, it’s nothing short of amazing.

By incorporating plenty of interval workouts while reducing my weekly mileage, I’ve not only become a faster runner but also managed to keep those pesky injuries at bay.

You Can Do It Anywhere

Now here’s the best part: high-intensity interval workouts can be done anywhere, anytime. They’re the chameleons of fitness, adapting to any environment and equipment you have available.q

Whether you prefer interval runs that make your heart pound like a tribal drum or fartlek runs that keep you on your toes, there’s a world of options at your disposal. And let’s not forget about the power of bodyweight exercises, dumbbells, kettlebells, jump ropes, weights, or even a trusty sandbag.

The possibilities are endless, and you can turn any space into your personal fitness playground.

The Dangers of HIIT For Runners

Listen up, my fellow fitness enthusiasts, because we’re about to dive into the nitty-gritty of HIIT and uncover the potential pitfalls that lie beneath its shiny surface.

Yes, it’s time to shed some light on the not-so-sunny side of this revolutionary training method. While HIIT has the power to transform your fitness journey, you must tread carefully and consider a few important factors before jumping headfirst into the high-intensity abyss.

Now, let’s get real for a moment. HIIT is a force to be reckoned with, pushing your body to its limits and demanding the utmost from your cardiovascular system. But that also means it’s not suitable for everyone, especially those who find themselves in a delicate state of injury recovery, dealing with cardiovascular or circulatory issues, or simply starting from square one on their fitness journey. In these cases, it’s crucial to prioritize your health and well-being above all else.

Here’s the deal: I’m not a doctor, but I strongly urge you to consult with a healthcare professional who can assess your current condition and guide you towards the best workout options for your specific needs. They have the knowledge and expertise to give you personalized advice that takes into account your unique circumstances.

Remember, your health is priceless. Taking a step back and ensuring you’re in the right physical condition to tackle the challenges of HIIT is a wise move. Think of it as protecting your investment. Just like a car needs regular maintenance to perform at its peak, your body deserves the same care and attention. So, don’t be shy about seeking professional advice. It’s better to be safe than sorry.

How to Start HIIT Workouts For runners

Alright, my eager friend, now that you’ve received the green light from your doctor and you’re ready to take on the exhilarating world of HIIT, it’s time to lay down the foundation for success. I want you to dive into this training method with confidence, avoiding any unnecessary risks or setbacks.

Think of these benchmarks as stepping stones that will guide you towards a smooth and injury-free HIIT experience. They serve as a testament to your commitment and readiness to take on the challenges that lie ahead.

Without further ado, let’s dive into the three key benchmarks that will set you up for HIIT success.

First up, we have the habit of running regularly for the past three to four months. Consistency is key here. It’s all about building a strong foundation of cardiovascular endurance and getting those legs accustomed to the rhythm of the run. Lace up those shoes, hit the pavement, and make running a part of your lifestyle.

But we don’t stop there. It’s time to level up your running game. The second benchmark calls for consistently challenging yourself during your runs, pushing your effort level to a solid 70 to 80 percent. I’m talking about stepping outside your comfort zone, embracing that burn in your muscles, and breaking through any self-imposed limitations. This is where the magic happens.

Now, onto the third benchmark—the weekly long run. Picture this: you’re out there, pounding the pavement, one foot in front of the other, for a solid hour or more. It’s a test of mental and physical endurance, a chance to tap into your inner grit and discover what you’re truly capable of. This long run builds resilience and prepares your body for the challenges that await during HIIT workouts.

If you’ve checked off these three benchmarks and you’re feeling like a running rockstar, then congratulations! You’ve laid a solid foundation for the introduction of HIIT into your training routine. You’ve shown dedication, discipline, and a burning desire to take your fitness to the next level. But hold on, if you’re just starting out on your running journey or haven’t quite met these benchmarks yet, don’t worry.

If you find yourself in this position, my advice to you is simple: invest a few months into building up your stamina. Follow a well-rounded running program that gradually increases your mileage and endurance.

Top 15 HIIT Running Workout Routines

Here are 15 HIIT variations to help you get into the best shape of your life.

Pick one or two workouts to add to your weekly program.

Make sure you incorporate at least one day of rest between each workout.

HIIT Running Workout # 1 – Sprints

Before you dive into the heart-pounding action, let’s not forget the importance of a proper warm-up. Think of it as preparing your body for the exhilarating race ahead. Engage in dynamic stretches, loosen those muscles, and get that blood pumping. A warm-up primes your body for the intensity that awaits, helping you perform at your best and reducing the risk of injury.

Now, let’s talk about sprint distances. Choose a distance that suits your fitness level and pushes you just beyond your comfort zone. It’s like selecting the perfect gear for a thrilling race. Whether it’s a 100-meter dash or a longer sprint, find the sweet spot that challenges you without overwhelming you.

As you gear up for your first sprint interval, give it everything you’ve got. Go all out at 80 percent of your maximum effort. Feel your muscles engage, your heart pounding, and the wind rushing past you.

After each sprint, take a well-deserved breather. Recovery is crucial to catch your breath and prepare for the next explosive burst of energy. Take between 30 seconds and one minute to recover, allowing your heart rate to settle and your body to replenish its energy stores.

Repeat this exhilarating process of sprinting and recovery six to eight times. Feel the rush of adrenaline with each interval, pushing yourself beyond your limits and unlocking new levels of strength and endurance. Embrace the challenge, and remember, it’s in these intense moments that growth happens.

As you approach the finish line of your workout, it’s time to cool down. Just like a victorious athlete savors their triumph, take five minutes to gradually decrease your pace and let your body ease into a state of relaxation.

HIIT Running Workout # 2 – Hill Sprints

Get ready to take your sprinting game to new heights with an electrifying twist – hill sprints! If you’ve mastered sprinting on flat ground, it’s time to conquer the majestic slopes and unleash your lower body speed and strength.

Now, it’s time to seek out the perfect hill for your sprinting adventure. Find a steep slope that stretches between 100 to 300 feet in length. It’s like scouting for the ultimate conquerable peak, where your efforts will be rewarded with incredible speed and strength gains.

As you embark on your hill sprint session, visualize yourself as an unstoppable force, conquering the incline with every powerful stride. Feel the burn in your quads, the surge of energy in your calves, and the wind whipping through your hair. Embrace the challenge, knowing that with each step, you’re building a stronger and faster version of yourself.

Once you reach the top of the hill, take a moment to catch your breath and enjoy the victorious view. It’s a triumphant pause in your ascent, a well-deserved reward for conquering the uphill battle. But don’t rest for too long, my friend, as you’ll need to make your way back down the hill for your recovery phase. Let gravity be your guide as you jog back down, allowing your body to recover and prepare for the next thrilling ascent.

Repeat this invigorating cycle of sprinting uphill and jogging back down five to eight times. Each repetition is like conquering a mini mountain, pushing your limits and elevating your performance to new heights. Embrace the burn in your muscles and the rapid beat of your heart, for it is in these challenging moments that true strength is forged.

HIIT Running Workout # 3 – The Bodyweight Routine

Picture yourself harnessing the might of your muscles, sculpting your body, and pushing yourself to new limits. Get ready for a bodyweight routine that will ignite your progress and lay the foundation for future challenges.

As a fan of bodyweight exercises, I can’t stress enough their benefits. They’re like the Swiss Army knives of the fitness world—convenient, versatile, and accessible to all. Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises offer a pathway to success, as long as you prioritize proper form and stay within your fitness level. It’s all about building a solid foundation to support your fitness journey.

Now, let’s dive into a beginner-friendly routine that will set you on the path to total body strength and endurance. By incorporating these exercises regularly, you’ll lay the groundwork for even more demanding workouts in the future. So, grab your enthusiasm, put on your workout gear, and let’s conquer this bodyweight routine together!

For each exercise, aim to complete five sets of ten-to-fifteen reps. Remember, it’s not just about the quantity, but also the quality of each repetition. Focus on maintaining proper form, engaging the target muscles, and challenging yourself without compromising safety.

First up, pull-ups, the ultimate test of upper body strength. Picture yourself hanging from a sturdy bar, channeling your inner warrior as you lift your bodyweight with sheer determination. This exercise targets your back, shoulders, and arms, building strength and definition in those upper body muscles.

Next, let’s embrace the power of air squats. Stand tall, feet shoulder-width apart, and sink into a squat position as if you’re preparing to sit on an imaginary chair. Feel the burn in your quadriceps and glutes as you rise back up, like a phoenix rising from the ashes. Air squats are fantastic for strengthening your lower body and enhancing your overall stability.

Prepare to take a dip into the world of dips! Find parallel bars or sturdy surfaces to support your body as you lower yourself down and push back up. This exercise targets your triceps, chest, and shoulders, sculpting those upper body muscles and improving your pushing strength. Embrace the challenge, and watch your body transform.

Now, let’s shift our focus to the classic pushup. Get into a high plank position, hands shoulder-width apart, and lower your chest towards the ground before pushing back up with controlled power. Feel your chest, shoulders, and triceps engage as you conquer each repetition. Pushups are like the bread and butter of bodyweight exercises, delivering a well-rounded upper body workout.

Last but not least, forward lunges, a move that activates your lower body and challenges your balance. Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and push through your heel to return to the starting position.

Alternate legs with each repetition, and feel the burn in your quadriceps and glutes as you stride towards greater strength.

HIIT Running Workout # 4 – Tabata Protocol

Get ready to experience a heart-pumping, calorie-blasting, and exhilarating workout that will push your limits and leave you feeling invigorated. Introducing one of my all-time favorite HIIT workouts—the Tabata protocol.

This workout is like a burst of lightning, delivering intense intervals of effort followed by moments of recovery. It’s a high-intensity dance between pushing your limits and allowing your body to recharge.

Studies have shown that Tabata workouts, like the one we just conquered, have numerous benefits. Research papers have revealed that this form of high-intensity interval training can enhance cardiovascular fitness, improve anaerobic capacity, and even boost metabolism long after the workout is over.

For the Tabata intervals, you’ll be running at your fastest pace for 20 seconds—a sprint that will make your heart race, your lungs gasp for air, and your legs feel like they’re on fire. Channel your inner Usain Bolt as you explode forward, pushing your limits with every stride.

But don’t worry, after each 20-second burst of speed, you’ll have a moment to catch your breath and recover. It’s like a brief respite amidst the storm—a chance to regroup, refocus, and prepare for the next exhilarating round. Use those 10 seconds of recovery to jog slowly, allowing your heart rate to settle and your muscles to relax before the next sprint.

Now, let’s repeat this electrifying pattern eight times. Eight cycles of pushing your limits, followed by moments of respite. It’s a beautiful balance between exertion and recovery. With each repetition, you’ll feel your body growing stronger, your endurance soaring, and your spirit igniting with a sense of accomplishment.

HIIT Running Workout # 5 – Tabata Protocol – The Strength Version

Are you ready to take your fitness journey to the next level? Brace yourself for the ultimate challenge—Tabata bodyweight training. It’s time to put your strength, endurance, and mental fortitude to the test. But before we dive into this exhilarating workout, let’s talk about what makes it so unique and why you need to approach it with caution.

Tabata bodyweight training combines the best of both worlds: aerobic and anaerobic exercises.

It’s like a fusion of fire and air, blending the intensity of high-intensity intervals with the power of bodyweight movements. This workout will make you sweat, burn calories, and leave you feeling like a warrior who has conquered the battlefield of fitness.

However, a word of caution—Tabata bodyweight training is not for the faint of heart. It demands discipline, proper form, and a keen understanding of your fitness level. It’s important to listen to your body and know when to push yourself and when to take a step back. Remember, your safety and well-being should always be a top priority.

Here’s the workout routine:

Do as many high knee sprints as you can in 20 seconds
Rest for 10 seconds
Do as many squats as you can in 20 seconds
Rest for 10 seconds
Do as many pushups as you can in 20 seconds
Rest for 10 seconds
Do as many burpees as you can in 20 seconds
Rest for 10 seconds
Do as many sit-ups as you can in 20 seconds
Rest for 10 seconds
Do as many squat jumps as you can in 20 seconds

Rest for one to two minutes.

Repeat the circuit two to three times.

Finish the session with a 10-minute cool-down.

You can also try this agility ladder workout.

HIIT For Runners Workout # 6 – HIIT Time Challenge

Looking for an extra edge with your training? Try the HIIT time challenge.

Start your session with a 10-minute warm-up of light jogging.

After that, spend 20 minutes doing as many rounds as possible (AMRAP) of:

Ten military style pushups
Ten hanging leg raises
Ten jumping squats
Ten burpees
Ten pull-ups.

Record your result, then during your next session aim to beat your record.

HIIT For Runners Workout # 7 – Jump Rope Routine

I’m a big fan of jump rope workouts.

These burn mad calories, improve your foot speed, increase coordination, and boost agility.

What’s not to like?

Here’s how to proceed:

Start with a 5 minute forward jumping rope exercise at a comfortable pace as a warm-up.

Afterward, put the rope down and do a set of full-body dynamic stretches.

Next, perform the following exercises:

One minute of forward jumps
One minute of alternate foot jumps
One minute of side-to-side jumps
One minute of double unders
One minute of high knee jumps
One minute of one-foot hops

Rest for two to three minutes, then repeat the circuit two to three times.

HIIT For Runners Workout # 8 – Plyometric HIIT Workout

Also known as explosive training, plyometric training requires your muscles to make use of maximum force in minimum time.

When doing this workout, go explosive for 30 seconds, then recover for another 30 seconds, move to the next exercise, and repeat.

Rest for one to two minutes after completing the whole circuit, then repeat it two to three times.

For a greater challenge, consider holding dumbbells at your sides while doing the workout, or wear a weighted vest.

Box Jumps
Plyo push-up
Jumping lunges
180-degree squat jump
Burpees

HIIT For Runners Workout # 9 – The Ab Worker

I don’t believe in “spot reduction” exercises, but I’m pretty sure that HIIT training can tone your midsection.

It’s also a fun way to exercise your abs: HIIT style is much more enjoyable than doing crunches.

Here’s the workout.

Complete three sets of:

25 Russian twists (on each side)
20 Woodchoppers
25 Mountain climbers
20 Bicycle crunches
20 Hanging leg

HIIT For Runners Workout # 10 – Medicine-Ball HIIT Workout

Medicine balls are usually lightweight.

They’re designed for simple grip and maneuverability, and they’re also a powerful tool for HIIT styled workouts.

Med ball exercises target multiple muscle groups, boost coordination, increase endurance, and improve grip strength.

Complete three sets of eight to 15 reps of:

Rock and roll up
Medicine ball push-up
V-up
Woodchopper
Wall toss.

HIIT For Runners Workout # 11 – Sleds Routine

Sled training is one of the most grueling workouts I’ve ever done.

The first time I ever tried it I truly thought I was going to die, but thanks to a training buddy that kept motivated, I was able to pull it through.

The premise is simple: push the sled from point A to point B as hard and fast as possible without sacrificing form.

That’s it!

If it’s your first time trying this workout, go light and slow.

Start out with a 35-pound slate or lighter.

Only after you’ve nailed proper form should you gradually add more weights and reps.

This I learned the hard way after my first go at sled workouts when I thought I was Superman, I couldn’t sit comfortably nor move my arms for two days!

Here’s how to proceed:

Load a sled on each side and push it for the desired distance.

Then rest for 30 seconds and repeat five to seven more times.

What’s good form? Keep a straight line from your head to your ankle and drive your feet diagonally into the ground with each step you take.

The power needed for the forward momentum must come from your hips and legs, not your arms.

HIIT For Runners Workout # 12 – “Fight Gone Bad” WOD

You cannot do HIIT workouts without throwing some CrossFit WODs (Workout of The Day) into the mix.

After all, CrossFit philosophy revolves around the principles of HIIT training.

I like the “Fight Gone Bad” WOD because it’s intense and will have you doing all sorts of plyo, resistance, and cardio exercises.

To do the “Fight Gone Bad” WOD, complete five rounds of:

Wall-ball, 20-pound ball, 10 ft targets (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

HIIT For Runners Workout # 14 – Filthy Fifty CrossFit Workout

The filthy 50 is another brutal CrossFit workout loaded with rigorous exercises guaranteed to push you to your breaking point.

The circuit involves performing 50 reps of 10 different exercises, all done as quickly as possible.

The exercises are:

50 box jumps with a 24-inch box
50 jumping pull-ups
50 Kettlebell swings
50 walking lunge steps
50 knees to elbows
50 reps of push presses with 45 pounds
50 back extensions
50 wall balls using a 20-pound ball
50 burpees
50 double-unders.

Amazing, right? If you can pull this off in under 30 minutes, then you’re in remarkable condition!

HIIT For Runners Workout # 15 – Heavy Rope HIIT Workout

Rope training is the most recent addition to my training regimen, and goodness, it’s freaking tough!

Heavy rope exercises target every major muscle in the body and will push you to the breaking point if you’re not careful.

Here’s a workout routine to try:

Start with a 10 to 15 minutes dynamic warm-up, then perform the following battling rope exercises:

One minute of rope waves
One minute of shoulder press
One minute of rope spirals
One minute of side slams
One minute of alternating wave lunge jump
One minute of start jumps.

HIIT Running Workout Routines – The Conclusion

There you have it. The above HIIT running workout routines are some of the most efficient and powerful workouts you can ever do to improve your fitness and health.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

How to Increase Running Speed

November 20, 2024March 9, 2016 by David Dack

Looking for the best advice on how to increase running speed? You’ve come to the right place!

Whether you’re training for your first 5K or aiming to improve your marathon time, getting faster is a goal most runners have.

When I first started running, I was obsessed with getting faster. I thought the secret was just running more and more miles and I found myself frustrated and wondering what I was missing.

That’s when I started to explore other techniques—ones that didn’t just focus on piling up the miles.

And once I tried out the strategies below, my speed picked up in weeks.

So, if you’re looking to break through that speed barrier without burning out, this guide is for you.

Strength Training

Strength training really speeds you up. When you build stronger muscles, you can generate more power each each stride.

Getting strong also helps prevent injuries. This is because stronger muscles are better equipped to handle the repeated impact that comes with running.

I didn’t pay much attention to strength training for a long time. After injuries and getting outrun, I learned gym time is essential

I started with basic bodyweight exercises like squats and planks, and eventually added in weights. I was surprised at how quickly I saw improvements in my endurance and speed. It turns out that stronger legs and a solid core really do make a difference.

Here are the exercises I swear by:

Squats: A fantastic exercise to build strength in your quads, hamstrings, and glutes. These muscles generate a lot of power when running, especially when you’re trying to pick up the pace.
Planks: A strong core is essential for maintaining good running posture, which helps you run efficiently.
Lunges and single-leg exercises: These strengthen each leg independently, improving balance and stability.
Plyometric exercises: Explosive moves like squat jumps and box jumps help develop fast-twitch muscle fibers, which are responsible for bursts of speed.

Try to include two strength training sessions per week into your routine. Focus on full-body exercises, but don’t forget to give special attention to your legs and core.

Don’t know where to start?

Check these five posts:

Interval Training

Interval training will definitely speed you up. This type of training alternates between high-intensity running (sprinting) and low-intensity recovery periods (jogging or walking). Interval training pushes your cardiovascular system to its limits, helping you build endurance and speed simultaneously.

My first interval session was brutal. My lungs felt like they were on fire, and I questioned whether it was worth it. But after just a few weeks, the results were undeniable. My legs felt springier, and I was able to maintain a faster pace on my regular runs.

One of my go-to workouts now is a simple interval session where I sprint for 30 seconds, then jog for 60. I try to do at least eight repeats, and even though it’s brutal, there’s something satisfying about pushing myself to the limit.

Intervals train you to run faster, without extra miles. It’s also a great way to burn a ton of calories in a short period of time.

How to get started:

After warming up, sprint for 30 seconds to one minute at near-maximum effort.
Follow this with one to two minutes of easy jogging or walking to recover.
Repeat this cycle 6 to 8 times.

As you get stronger, you can increase the number of intervals or the length of your sprints. Remember, the key is to give it your all during the sprint so that by the end of your interval, you’re feeling it.

Note – You’ll need need a stop watch to keep track of time when performing intervals.

Drill Training

I ignored speed drills for too long. Then, a running buddy convinced me to join him in some acceleration strides and high-knee drills after one of our easy runs. I felt ridiculous at first, lifting my knees so high and sprinting in short bursts, but the drills helped me improve my form and increase my cadence.

I’ve kept them in my training routine ever since, and I can say without a doubt that they’ve helped me shave off some seconds from my race times.

Here’s the truth.

Speed drills will fast-track your pace and polish your form. Speed drills help improve your coordination, strengthen your muscles, and increase your running cadence—all crucial components for running faster.

Some speed drills to try:

High Knees: This drill helps improve your knee lift and running cadence. Focus on quick, powerful steps while engaging your core.
Butt Kicks: Another great drill to help you focus on increasing your cadence and getting your feet off the ground quickly.
Strides: Run at a controlled fast pace for 20–30 seconds, focusing on good form. Strides help you work on maintaining speed without the pressure of a full sprint.

These drills are excellent to incorporate into your warm-up before a run or as a standalone workout once or twice a week.

You can also try this agility ladder routine.

Hill Training

For speed and stamina, run hills.

Running uphill forces you to engage more muscle fibers than running on flat terrain. It’s a tough workout, but the payoff is huge. Hills help build strength in your quads, hamstrings, and calves, which in turn gives you more power when you return to flat running.

Here’s how to start: Find a hill that’s about 50 to 100 meters long and not too steep. After a warm-up, run uphill at a hard but manageable pace. Once you reach the top, jog or walk back down to recover, repeat this 6 to 8 times. Over time, aim to increase the number of repeats or the distance you’re running uphill.

Plyometric Training

Plyometric exercises, or “jump training,” help develop explosive strength. Since running is essentially a series of single-leg jumps, plyometrics train your muscles to generate more power with each stride.

Plyometrics sounded intimidating to me at first. I imagined myself face-planting while attempting box jumps or landing awkwardly during squat jumps.

But I decided to give them a shot, starting with basic moves like jump squats and single-leg hops.

At first, my legs were jelly after just a few reps, but as I kept at it, I noticed that my running stride felt more powerful and efficient.

Here some exercises to try:

Box Jumps: Jump onto a sturdy box or platform and step down. This builds explosive leg strength.
Lateral Jumps: Jump side-to-side over a line or cone. This helps improve coordination and leg power.
Burpees: A full-body movement that combines a squat, jump, and push-up.

Adding plyometric exercises into your strength training routine once or twice a week will help you develop the power needed for faster running.

Improve Your Running Cadence

Running cadence refers to how many steps you take per minute. Research shows that the most efficient runners have a cadence of around 180 steps per minute. If your cadence is lower, it means you’re likely overstriding, which can waste energy and slow you down.

Here how to improve your cadence:

Start by counting how many times your right foot hits the ground in one minute, then multiply by two to get your total steps per minute.
If your number is below 170, focus on taking shorter, quicker steps. It should feel like you’re “dancing” lightly on your feet.

Jump Rope

Jumping rope is an underrated but highly effective exercise for runners. It improves foot speed, coordination, and endurance—all while giving your calves, quads, and glutes a great workout. Jump rope also strengthens the muscles around your ankles, helping to prevent injuries.

Start by incorporating 5 to 10 minutes of jumping rope into your warm-up or cross-training routine. As you get more comfortable, increase the duration or try different variations like alternating feet or high knees while jumping.

To take this classic workout to the next level, increase the duration and intensity of your jump rope exercise, building it up to 20 to 30 minutes.

You can also play with your feet for more challenge. Try alternating feet, jumping on one foot, or jumping on your heels.

Focus on Proper Running Form

I only focused on form after a coach noticed my overstriding. It took some practice (and a lot of mental reminders) to correct my posture, but once I did, I started running more efficiently.

Here’s what you need to keep on mind when it comes to running form:

Keep your torso tall and chest open. Imagine a string pulling you up from the top of your head.
Focus on landing your foot directly underneath your body, not in front of you. This helps reduce the impact on your joints and keeps your momentum moving forward.
Keep your arms at a 90-degree angle, swinging them forward and back (not across your body) to help drive your legs.
Relax your hands and shoulders. Tension in these areas wastes energy.

Lose Weight (If Necessary)

After struggling with a plateau in my speed, I decided to make some changes to my diet and shed a few extra pounds. I didn’t expect it to make a huge difference, but it was like flipping a switch. Running felt easier, and I started hitting paces that seemed impossible before.

Don’t take my word for it.

Research revealed that losing weight (fat, not muscle) can help runners improve running times—cutting roughly two seconds off a mile for each pound lost.

For example, a 15-pound weight loss should cut about 80 to 90 seconds of 5K race time.

The reasoning?

The more weight you carry, the more effort you expend to run from point A to point B, thus, the less power you have overall.

Don’t believe me?

Try running while strapping on a 25-pound backpack then tell me how you feel.

You’ll, sooner than later, realize how hard it is to achieve, let alone maintain, speed.

Now picture how much easier it would be if you were many pounds lighter.

Be Consistent

Finally, one of the most important aspects of improving your running speed is consistency.

Speed doesn’t come overnight—it takes time and dedication. Make sure you’re running at least three to four times a week, with a mix of interval training, long runs, and strength workouts.

Being consistent with your training allows your body to adapt, helping you gradually become stronger and faster.

Here’s a simple plan you can follow to work on your speed:

Monday: Interval run – 8 x 400m at 80–90% effort
Tuesday: Strength training (focus on legs and core)
Wednesday: Hill workout – 6–8 hill repeats
Thursday: Easy run or rest day
Friday: Tempo run – 4 miles at a comfortably hard pace
Saturday: Long run at an easy pace
Sunday: Rest day or light cross-training

Running Speed FAQ

I know that you have more than one pressing questions about boosting your running speed. Let me address some of the most common ones.

How long does it take to increase running speed?

The timeline for speed improvements varies, but with a consistent speed-focused training plan, most runners see progress within 4-6 weeks. This timeframe allows your body to adapt to new training stimuli, such as interval training, tempo runs, and hill sprints. Remember, consistency is key. Stick to a routine, and you’ll likely notice gradual improvements in your pace and endurance.

What is the best exercise to improve running speed?

There’s no single “best” exercise for speed, but interval training is highly effective. Short bursts of fast-paced running followed by rest or easy jogging help increase your anaerobic capacity and teach your body to handle higher speeds. Workouts like 400-meter repeats on the track or timed sprints (30 seconds on, 30 seconds off) are great options. Try incorporating intervals into your training once or twice a week for maximum benefit.

Does running on hills help with speed?

Absolutely! Hill training is like strength work in disguise—it builds power, endurance, and speed all at once. Uphill sprints strengthen key muscles used in running and improve your form by promoting a forward lean and higher knee drive. Try hill repeats once a week, running hard uphill for 20-30 seconds, then walking back down to recover.

What should I do if I don’t see improvements in my speed?

If you’re not seeing progress, consider tweaking your routine. Common issues include overtraining without enough recovery, or not varying your workouts enough. Make sure you’re balancing hard effort days with easier ones, and try different types of speed work like intervals, tempo runs, and hill sprints. Give yourself time, stay consistent, and keep track of your progress. Sometimes, small adjustments can make a big difference!

Conclusion

By doing interval workouts, increasing cadence, working on technique, losing weight, running hills, and incorporating consistency, you’ll be able to take your running speed to an entirely new level.

Now the ball is in your court. Do you have any other tips to share? If so, then feel free to do so in the comments section below.

I hope my guidelines for increasing running speed will help you become faster than you ever thought possible.

In the meantime, thank you for dropping by.

Keep running strong.

David D.

The Best 5 Quad Exercises For Runners

November 22, 2024March 9, 2016 by David Dack

Strength training has been a game-changer for my running, and it might be for you too

I didn’t pay enough attention to my quads at first, and that was a mistake

And if there’s one muscle group that deserves focus, it’s definitely the quads.

These powerhouse muscles support your body with each stride and help propel you forward.

But don’t just take my word for it

Research shows that during an 8:00-per-mile pace, the quads are responsible for 35% of the force that pushes you ahead.

Your quads not only power each stride but also help protect your knees from pain

Let’s dive into how to strengthen this vital running muscle.

What Are the Quadriceps Muscles?

The quadriceps, commonly known as the “quads,” are a group of four muscles located on the front of your thighs. They’re some of the strongest muscles in your body and key for movement, stability, and power.

Here’s a breakdown of each one:

Vastus Medialis: The teardrop muscle is located on the inner part of your thigh near the knee.
Vastus Lateralis: Found on the outer part of the upper thigh, responsible for leg extension.
Rectus Femoris: A key player in hip flexion, this muscle runs down the middle of your thigh.
Vastus Intermedius: Positioned deep in the thigh between the vastus medialis and vastus lateralis.

These muscles extend your knee, so they’re important for activities like walking, running, and jumping.

Let me explain more why you should never ignore these important muscles.

Why Strengthen Your Quads?

Strengthening your quads can make a big difference for runners. Here’s why:

Improve Speed: Strong quads give you the power to push off the ground, making it easier to run faster and take on hills.
Injury Prevention: Weak quads are often linked to running injuries like runner’s knee. Strong quads help stabilize your knee and track your kneecap properly during your runs.
Boost Endurance: If your legs get tired at the end of long runs, stronger quads can help delay that fatigue.
Shock Absorption: Strong quads help reduce knee impact and protect against overuse injuries.

How to Strengthen Your Quads as a Runner

Ready to strengthen those quads? Here are some key tips

Start Slowly

As with any new training, take it easy at first. Gradually increase the intensity by adding more weight or reps over time.

Warm Up Properly

Warm up with 5 minutes of jogging, then do squats, lunges, or high knees to get your muscles ready

Proper Form

Good form is crucial, so focus on quality over quantity.

Don’t add reps if it means sacrificing good form.

Remember that as you make your training more challenging, you’ll perform fewer reps but still gain strength.

Don’t Forget Your Hamstrings

You also need to strengthen your hamstrings in conjunction with the quads.

Only focusing on quads can lead to muscle imbalances, so don’t neglect your hamstrings

As a runner, your quads might be already stronger due to the running motion. That’s why runners are more prone to have weaker hamstrings than quads.

I highly recommend stiff-legged deadlifts and leg circles for training your hamstrings.

The Top 5 Quad Exercises for Runners

These exercises target your quads from different angles, helping you build strength, stability, and power.

1. Squats

I started with bodyweight squats but added dumbbells for an extra challenge once I got stronger. Make sure your form is solid: keep your back flat, core engaged, and knees in line with your toes.

Ideal for building overall leg strength and improving balance, which is crucial for long-distance runners. Squats target the quads, glutes, and core, helping you develop a stable base that supports better form and reduces fatigue over long distances.

How to do it:

Stand with feet shoulder-width apart, back straight, and core engaged.
Lower into a squat by bending your knees and pushing your hips back as if you’re sitting in a chair.
Go down until your thighs are parallel to the floor.
Push back up through your heels to return to the starting position.

2. Single-Leg Squats (Pistol Squats)

When I first tried single leg squats, I had to hold onto a chair for balance. I can do them unassisted, and the strength gains have been huge.

How to do it:

Stand on one leg, extending the other leg in front of you.
Slowly squat down on the standing leg, lowering your body as far as possible while keeping your core engaged.
Push through your heel to return to standing.

3. Leg Extensions

Leg extensions isolate the quads and target those muscles without engaging other lower-body groups.

How to do it:

Sit on a leg extension machine with the pad resting against your shins.
Extend your legs fully, squeezing your quads at the top.
Slowly lower the weight, but stop before your knees reach a 90-degree angle.

4. Weighted Walking Lunges

I love this move because it’s dynamic and mimics the motion we use in running. Plus, it targets the quads, especially the rectus femoris, which is key for hip flexion.

How to do it:

Hold dumbbells at your sides or place a barbell across your upper back.
Step forward with one leg and lower your body into a lunge until both knees are bent at 90 degrees.
Push off your front foot to bring your back foot forward, and continue walking in the lunge position.

5. Leg Press

I don’t use machines too often, but when I do, I love the leg press for its ability to isolate the quads. Just be careful to maintain good form and avoid locking your knees.

How to do it:

Sit on the leg press machine with your feet shoulder-width apart on the footplate.
Press the weight by extending your knees, keeping your back flat against the pad.
Lower the weight slowly, ensuring your knees are aligned with your toes, and don’t bow inward or outward.

Frequently Asked Questions

I know you have many questions about to make the most out of quad exercises. Let me address some of the most common ones.

How often should I do quad exercises?

For most runners, I recommend doing quad exercises 2-3 times per week. This frequency strikes a good balance—enough to build strength without overloading the muscles, which could interfere with your running performance. If you’re just starting, begin with two sessions per week and work up to three as your quads adapt. Consistency here is key, so try to stick with it each week to see results.

Can quad exercises help prevent knee injuries?

Yes, strong quads play a big role in knee stability, which is essential for injury prevention. The quadriceps help to stabilize and control knee movement, reducing strain on the knee joint. This is particularly important for runners, who face repetitive impact with each stride. By strengthening your quads, you can help protect your knees from common injuries like runner’s knee and patellar tendonitis.

Should I do these exercises before or after my run?

This depends on your training goals. For injury prevention and general strength, it’s best to do quad exercises on cross-training days or after an easy run. This helps avoid fatigue on days when you need peak running performance. If you’re aiming to build explosive power for sprints or hills, try doing quad exercises after your run while your muscles are still warm. Just remember to allow 48 hours of rest between intense quad sessions to give your muscles time to recover.

What’s the best time to do quad exercises in my training schedule?

For injury prevention, you can add quad exercises on cross-training days or after an easy run. This helps build strength while keeping you fresh for more intense running days. If your goal is to build power for sprints or hill running, try doing quad exercises after your run, so your muscles are already warmed up. Keep in mind that recovery is key, so give yourself at least a day of rest between tough strength and running sessions.

Final Thoughts

Strong quads are key for running performance, endurance, and injury prevention. Incorporating these exercises into your routine will help you run faster, longer, and with fewer injuries. I’ve seen the benefits firsthand—it’s made a huge difference in my running journey, and can do the same for you.

So, are you ready to give your quads the focus they need? Lace up your shoes, hit the gym, and let’s build those powerhouse legs that will carry you across every finish line—stronger, faster, and injury-free!

The Conclusion

There you have it!

The above quad exercises are the best when it comes to increasing strength in your lower body, especially in the rectus femoris muscle.

Do this awesome quad workout on a regular basis if you’re serious about making real progress. Also, keep in mind to stay within your fitness level the entire time.

Here are more strength exercises for runners.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for reading my post

Keep Running Strong

David D.

Circuit Training For Runners – The 30-Minute Indoor Workout

August 29, 2023March 9, 2016 by David Dack

If it’s not possible for you to go for an outdoor run, and you don’t want to jump on the treadmill for the hundredth time this month, then here is an indoor workout you can do at home for free.

No need for special equipment.

No need for hefty gym fees.

Oh! I forgot, it will also get you sweating like crazy and push your conditionning level to the max.

So are you excited? Then here we go…

Circuit Training For Runners – The 30-Minute Indoor Workout

If you are currently stuck inside, due to the weather, a baby, safety concerns, monetary reasons, you name it, the circuit I’m sharing with you today is the perfect solution.

In fact, this indoor workout routine is ideal for the cold winter month and perfect if time crunched fitness nuts.

Most of the exercises below require minimum equipment and can be done almost anywhere, as long as you have enough space.

These exercises will boost your heart rate, sculpt your body and get you out of running rut and help you smash through a training plateau.

For more challenge, use heavier dumbbells, medicine balls and push as hard as you can, or shoot for more rounds.

The Warm-Up

Warm up right by jogging in place at a comfortable pace for five minutes.

Make sure to land on the balls of your feet.

Exercise one: Jog in Place

Once you are warmed up, pick up the pace and jog in place as fast as you can by driving your arms back and forth and lifting your knees to waist level.

Make sure to run in place as fast as you can while pumping your arms back and forth, engaging the upper body as well.

Alternate between jogging at high intensity for 30 seconds, then slow it down and recovery for another 30 seconds, bringing your heart rate up in the process.

Exercise Two: High Knee Sprints

While jogging, pick up the start performing high knee sprints by bringing your knees up high toward your chest as fast as you can while engaging the glutes and keeping your torso upright.

Make sure to focus on high speed and knee lift while swinging your arms back and forth to generate momentum.

Sprint in place for one full minute to complete one set.

Exercise Three: High Lunges

Stand tall with back straight and core engaged, then step your left foot forward as far as possible so you are in a wide lunge position.

Next, while keeping your torso upright and gazing straight ahead, push through your left heel and drive your right knee forward and up toward your chest, then return it to starting position and repeat as fast as you can.

Do 10 to reps on each side to complete one set.

Exercise Four: Burpees

From a standing position, lower down and place your hands on the floor on either side of the feet.

Next, kick your feet back so you are now in a plank position, then immediately bring the feet back to between your hands and explosively jump up into the air, clapping your hands mid-air.

Make sure to land softly on the floor, then repeat as fast as possible while keeping good form throughout the exercise.

Exercise Five: Squat Jumps

Stand with feet hip-width apart with arms crossed over your chest.

Next, while keeping your head up and core engaged, squat down until your upper thighs are parallel to the ground, then, while pressing mainly with the balls of your feet, and using the thighs like springs, jump straight up in the air as high as you can.

Last up, land softly on the floor, bend your knees and sink back into the squat position and immediately jump again.

Please make sure to land with control and be extra caution if you have any knee or back injuries.

Repeat for 12 to 16 to complete one set.

Exercise Six: Butt Kicks

Begin by standing with your legs shoulder width apart, with the arms bent at your sides.

Next, while keeping your back straight and core engaged, run in place by kicking your heels up toward your butt, pumping your arms back and forth with elbows bent at a 90-degree angle as quickly as you can.

Make sure that your thighs do not move much as you lift and kick one heel at a time to your butt.

Lift your heels as close as you can to your butt, using a quick leg movement on the balls of your feet.

To do this circuit right, make sure to take minimum recovery between each exercise.

Your heart rate should remain high throughout the entire circuit.

Exercise Seven: Ski Abs

Assume a straight arm plank position, with back flat, head in neutral position and feet together.

Next, while engaging your core, hop both of your feet up to the left side, aiming to bring your knees to the outside of your left elbow, then quickly hop back into starting position, and change sides to complete one rep.

Repeat the exercise for one full minute to complete one set.

Circuit Training For Runners – The Conclusion

There you have it! If you’re looking for a cross training workout for runners, then this post is perfect for you. The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime thank for dropping by.

David D.

Speed Training 101: Top 7 Drills for Faster Runners

September 4, 2023June 25, 2015 by David Dack

Do you ever feel the need for speed? If you’re yearning to kick up the tempo and leave a trail of dust in your wake, then you’re in for a treat. Let me introduce you to the game-changer that transformed my running game: running drills for speed.

Picture this: I was in the midst of my Insanity DVD workout program, sweating buckets and pushing my limits. Little did I know that buried within this intense regimen were the secret ingredients to unlock my true athletic potential. Running drills emerged from the shadows and captivated my attention. Curiosity sparked, and I delved into the world of speed-enhancing exercises.

Let me tell you, my friend, the results were nothing short of phenomenal. Not only did my speed skyrocket, but my entire running form underwent a remarkable transformation. It was as if I had unlocked a hidden power within myself, propelling me forward with newfound agility and grace.

Nowadays, I make it a point to incorporate these drills into my regular cross-training routine. And here’s the best part: you don’t need to be a lightning-fast sprinter or spend endless hours on the track to benefit from them. I’m just an average runner with aspirations of becoming better than average, and these drills have become my secret weapon.

Get ready to break free from your limitations and sprint towards greatness. Are you ready to step up your running game? The starting line awaits you. Let’s do this!

The Speed Drills Routine For Runners

Whether you’re craving that extra burst of speed or simply seeking a fresh twist for your training regimen, incorporating a speed drill workout will be the game-changer you’ve been waiting for.

Imagine this: you’re out on the track, feeling the ground beneath your feet, ready to unleash your inner speed demon. As you dive into the world of speed drills, a whole new realm of possibilities opens up before you. And let me tell you, my friend, the benefits are nothing short of extraordinary.

Let’s dive into the advantages that await you when you embrace the power of running drills for speed:

Increased Range of Motion: Speed drills work wonders in enhancing the flexibility and range of motion in your joints. Picture your stride becoming more efficient, with each step covering more ground effortlessly.
Quick Feet and Explosive Power: We all know that lightning-fast footwork can make all the difference, whether you’re sprinting towards the finish line or evading opponents on the sports field. Speed drills are your secret weapon to developing that explosive power and lightning-quick feet. Trust me, these skills will transcend beyond running and elevate your performance in other sports as well.
Perfecting Your Form: Each drill in your speed workout places a special emphasis on specific aspects of proper running form. It’s like fine-tuning the intricate gears of a well-oiled machine. By incorporating these drills into your routine, your body becomes intimately familiar with the movements required for optimal running mechanics.

How Long Do Speed Drills Take?

Now, you might be wondering, “Will I need to carve out hours from my busy schedule for these drills?” Fear not! Most speed drill workouts can be completed in just 30 to 40 minutes.

They are incredibly convenient and require minimal equipment. So whether you find yourself at a local track, a neighborhood park, or even in the comfort of your own home, these drills can be seamlessly incorporated into your routine.

How & When to do Speed Drills

Are you ready to dive into the exhilarating world of speed drills? Let’s talk about how and when to incorporate these drills into your training regimen to maximize their effectiveness and keep you in top form.

First things first, you have a couple of options when it comes to integrating speed drills into your routine. If you’re already engaging in interval training, you can seamlessly weave these drills into your existing workouts. However, if you haven’t explored the world of cross-training (and trust me, you should), then I suggest adding the drills to the end of your running sessions.

Now, timing is everything. As a general rule of thumb, it’s best to perform speed drills after your easier workouts when you’re feeling fresh and still have some pep in your step. You don’t want to attempt these drills after a grueling, energy-draining run when your legs are begging for mercy.

To ensure optimal results, aim to incorporate speed drills into your routine twice a week on a regular basis. Give yourself at least two recovery days between sessions to allow your body to adapt and reap the benefits of the training. Consistency is key here, my friend. Stay committed to this schedule, and you’ll soon witness remarkable progress.

Now, let’s talk about the drills themselves. The recommended sequence consists of seven exercises carefully curated to target various aspects of your speed and running mechanics. I encourage you to go through the entire sequence at least twice to truly benefit from each drill’s unique contribution. If you find yourself with some extra time and a burning desire to push your limits, go ahead and repeat the sequence three times. The choice is yours!

Safety is paramount, my friend. To protect your precious joints and minimize the risk of injury, I strongly advise you to perform these drills on a soft surface. Seek out the infield of a track or a rubberized track if possible. Remember, we want to unleash your speed and power while keeping you safe and sound.

Before you embark on your exhilarating speed drill session, it’s crucial to properly warm up your body. Begin with a slow 5-minute jog to get your blood flowing and your muscles awakened. Then, transition into 10 minutes of dynamic stretches, as demonstrated in the routine provided. This warm-up will prepare your body for the explosive movements to come, priming you for an extraordinary training experience.

Top 7 Drills to Run Faster

1. Bounding

This drill consists of an exaggerated running movement focusing on foot push-off and airtime.

It’s ideal for both increasing lower body power and single-leg stability during forward running motion.

This drill is essential for keeping proper running form—especially when fatigue starts to set in.

Proper Form

Begin this drill by jogging in one direction while keeping your head level and torso upright.

After progressing a few feet, start bounding by pushing off with one foot and bringing the other one forward.

Focus on achieving an explosive leap and a fast cadence.

Perform at least five to eight 50-meter reps.

2. Butt Kicks

Butt kicks mainly target the hamstrings and stretch the quads.

This speed drill emphasizes the recovery part of the running gait and can also help you boost leg turnover cadence.

Proper Form

https://youtu.be/UfCH8LMmLH8

While running in place and with your thighs locked in a neutral position, kick your leg up to the butt, letting your heel make contact with the glute on each stride.

If you can’t reach your heels up to your glutes, aim to boost your dynamic range of motion.

To keep good form, keep the rest of your body as steady as possible and focus on a smooth, and fast action.

Perform at least three sets of 25 kicks with each leg.

3. High Knees

This move improves knee lift by increasing speed and leg drive, targeting the hip flexors.

Adding power and speed to your hip flexor can also help prevent plantar fasciitis, Achilles issues, and other troubles.

Proper Form

Stand straight, with your feet shoulder-width apart, your arms hanging down by your sides and gazing straight ahead.

While keeping a slight forward lean from the ankles, alternate jumping from one foot to the other, aiming to raise your knees as high as possible.

4. Running Backwards

Running backward strengthens both the glutes and the hamstrings.

This move also activates the muscles of the core and lower back.

Proper Form

Do your best to replicate the typical forward running motion while moving backward.

Maintain a normal running form while keeping your head up and back straight.

Push off with your forefoot and swing your arms to the side.

Increase your speed as you become more skillful.

Do at least five sets of 50 meters.

5. Grapevines

Also known as karaoke, this exercise increases hip and leg mobility.

It’s also vital for developing footwork, balance, coordination and lateral speed, and strength.

Proper Form

Start by standing upright while facing forward, then step out to your right side on your right foot.

Follow the right leg with the left leg, placing it behind the right.

Repeat this step to the right again, but this time bring the left foot in front of the right one instead of behind.

Alternate crossing the left foot behind and in front of the right foot.

Keeping a fluid movement with your arms is the key to maintaining balance.

Stay on the ball of your foot or the forefoot throughout the entire motion.

Repeat the exercise in the other direction, letting the left leg lead and alternating putting the right foot behind and in front.

6. Straight-Leg Shuffles

Straight-Leg Shuffles shorten ground contact and reduce the braking effect typically found in runners who overstride.

It also stimulates neuromuscular timing for fast cadence running

Proper Form

Begin bounding forward with a fast cadence, keeping your legs straight, your torso upright, and your ankles dorsiflexed the entire time.

Focus on driving your foot down, then allowing it to spring back up off the ground without lifting the knees.

Do at least three 50-meter reps.

7. Ankling

Ankling helps develop correct foot-strike mechanics.

This increases coordination, efficiency, and speed.

Proper Form

Stand straight, with your feet shoulder-width apart.

Using a fast, very short stride, move forward taking small steps and landing on the balls of your feet.

As your feet strike the ground, be sure to use the ball of your feet to take your body to the next step.

Keep your steps as short and quick as possible, with a minimum knee lift.

Imagine yourself running on hot coals – the goal is to spend minimal time on the ground.

Running Drills for Speed – The Conclusion

Add these speed drills to your training program as soon as you can. The speed of implementation will be the key to your success.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.