5 Exercises to Improve Running Speed

Most runners focus on piling up miles, but if you want real speed and endurance, just running farther won't cut it.

Your performance is shaped by a mix of cardiovascular fitness, muscular strength, running form, and how you train.

We can make big strides (pun intended) by combining regular runs with targeted strength work and cross-training.

Mixing in the right drills and exercises helps you get faster, go longer, and manage training stress. Logging distance alone cannot cover every part of speed development.

1) Leg Press

The leg press is a classic for building lower body strength that actually pays off when you're running.

It's a machine move that hits your quads, hamstrings, and glutes all at once, so it's efficient, especially if you're short on time.

Primary Benefits:

• Builds explosive leg power for acceleration
• Strengthens quads for climbing hills
• Boosts force production in a controlled setting
• Lets you increase weight over time safely

You can adjust your foot placement on the platform to change the exercise emphasis.

A higher position may shift more work toward the glutes and hamstrings, while a lower position can increase the demand on the quads. Use a position that keeps your heels down and your knees tracking comfortably over your toes (here's how).

The machine supports your torso and guides the sled, but safe use still depends on setup, range of motion, and control. Start light and practice good form before adding plates.

2) Lunge

Lunges are fantastic for runners. They hit your quads, hamstrings, and core, all in one swoop.

You'll get stronger legs, but also better balance and coordination. That means your form holds up better on long runs.

Some studies even show lunges can help lengthen your stride and increase speed. They make your running more efficient by cutting down wasted energy.

Try mixing up your lunge routine. Forward lunges are great for basic strength, while jumping lunges add a burst of power for sprints.

3) Cable-Assisted Knee Drives

Cable-assisted knee drives target the hip-flexion portion of your running stride. With a cable pulley attached to your ankle, drive your knee upward like a resisted high-knee drill.

Key Benefits:

• Strengthens hip flexors for higher knees
• Reinforces the motion you use when running
• Builds controlled hip-flexor strength for sprint preparation
• Improves leg drive power

Setup and Execution:
Strap the cable to your ankle, stand tall, and drive your knee up against the resistance. Keep the movement smooth and controlled without swinging.

Hip flexors do a lot of work during sprints and can get tight or cranky if you neglect them. These knee drives help build strength through the same movement you use when running.

Important Considerations:

Aspect	Recommendation
Repetitions	10-15 per leg
Sets	2-3 sets
Rest	30-60 seconds between sets
Frequency	2-3 times per week

After the exercise, gentle hip-flexor mobility can be useful if it improves comfort or range of motion.

Stretching is optional, and evidence does not show that post-exercise stretching reliably prevents next-day soreness.

4) Calf Raises With A Fast Rise

To develop rapid force in your calves, use a fast but controlled upward phase. This tempo can complement sprinting and hill work.

The exercise looks simple, but consistent form matters.

The Optimal Tempo Pattern:

• Up phase: 1 count (explode up)
• Hold phase: 1-2 seconds at the top
• Down phase: 2-3 counts (slow, controlled lower)

This combo gives you both power and strength. The quick rise trains your calves for rapid force, and the slow lowering keeps them under tension for muscle growth.

Key Benefits of Fast-Rise Technique:

Benefit	How It Helps
Explosive Power	Boosts strength for sprint starts
Running Economy	Improves your push-off
Uphill Performance	More power for hills

The slow descent keeps your muscles working longer, which is key for building endurance and strength. It's not just about bouncing up and down.

Safety Considerations:

Even with the quick tempo, control is everything. Keep these in mind:

• Start the rise smoothly, don't jerk
• Keep your form clean, even when moving fast
• Quality > quantity, always
• Increase speed slowly over time

Both standing and seated calf raise machines can work here. Standing and seated versions emphasize the calf muscles differently.

Choose the option that fits your goals, comfort, and available equipment.

5) Plank

Core strength is a big deal for running faster and staying efficient. The plank is one of the most reliable exercises for building that all-around stability.

This move targets your whole midsection. It works your abs and the muscles along your spine, keeping your body steady when you're pounding the pavement.

Why planks help runners:

• Builds core endurance
• Improves form and posture
• Cuts down wasted energy
• Strengthens muscles that work the whole run

Unlike crunches or sit-ups, the plank is all about holding steady. That helps your core stay switched on for longer, just like it does when you run.

Proper plank form:

1. Place your elbows directly below your shoulders
2. Keep your body straight from head to heels
3. Brace your core and squeeze your glutes
4. Breathe steadily without letting your hips sag or pike

Start with a hold you can complete without losing alignment. Rest and reset if your back sags or your hips rise.

Training schedule:

• Do planks 2-3 times a week
• Give yourself at least a day off between sessions
• Start short, then add time as you get stronger
• Increase hold time as you progress

Want a challenge? Try a plank variation only after you can hold the standard version with consistent alignment.

An unstable surface increases the balance demand, so reduce the hold time and stop if form changes.

Why We Think These Exercises Will Improve Your Running Speed

Running speed depends on how your body produces force, moves, and uses energy. Specific training methods can improve those qualities over time.

Interval training is tough on your heart and lungs. It pushes you out of your comfort zone, and over time, your body gets better at moving oxygen where it's needed during hard efforts.

Hill sprints emphasize leg strength and power. Running uphill increases the force demand on each stride.

Use a moderate grade and full recovery so posture and mechanics stay consistent.

Running form can influence efficiency. Overstriding or collapsing through the trunk may waste energy.

Use short technique drills and video feedback to make gradual changes.

Strength training matters for runners. Stronger muscles can support force production and help maintain form as fatigue builds.

A solid core supports trunk stability, while strong legs contribute to propulsion.

Training Method	How It Helps Speed
Intervals	Boosts oxygen delivery
Hill sprints	Builds leg power
Form drills	Reduces wasted energy
Strength work	Increases muscle force

Your body uses three main energy systems for running. Training at different speeds and intensities makes each system more efficient.

Do not overlook recovery. Rest gives your muscles time to adapt between demanding sessions.

If fatigue keeps rising or your form deteriorates, reduce the load or take an easier day.

Speed work, technique practice, and strength training address different parts of performance. No single approach does everything.

Combine them in a schedule that leaves enough time to recover.

Running economy describes how much energy you use at a given pace. Practice and well-designed strength training can improve it.

FAQs

Which Workouts Help Us Run Faster?

Plyometrics like box jumps and jump squats build leg power. Bounding drills also help your muscles fire quickly.

Strength training is the foundation for speed. Focus on:

• Squats - For strong, powerful legs
• Lunges - For single-leg stability
• Deadlifts - To strengthen your backside
• Calf raises - For a strong push-off

Hill sprints naturally improve your form and leg turnover. Try 6-8 short hill repeats twice a week to start.

Core work keeps your posture solid at speed. Planks, Russian twists, and mountain climbers are all good options.

How Can New Runners Build Speed Safely?

Start with easy base building for the first 4-6 weeks. New runners really need to build solid aerobic fitness before worrying about speed.

Gradual progression matters, but there is no universal weekly percentage that fits every runner.

Adjust distance, intensity, and frequency according to recent training, recovery, and symptoms instead of treating the 10% rule as a guarantee.

Week	Easy Runs	Speed Work	Long Run
1-2	3 runs	None	20-30 min
3-4	3-4 runs	Light fartlek	30-40 min
5-6	4 runs	Short intervals	40-50 min

Fartlek training alternates comfortable running with controlled faster efforts. It gives beginners a flexible way to introduce pace changes.

In the beginning, proper running form matters more than chasing speed. Focus on a quick cadence and keep those shoulders relaxed, even if it feels a bit awkward at first.

What Methods Boost Both Speed and Endurance?

Tempo runs use a sustained, comfortably hard effort to develop speed endurance. Begin with shorter blocks and build the total duration gradually.

Progressive runs start out easy and finish fast. This style teaches your body to stay efficient even when you’re getting tired.

The 80/20 rule is worth remembering. About 80% of your running should feel easy, and the other 20% can be moderate or hard effort.

Cross-training activities help your running without pounding your legs into the ground:

• Swimming is awesome for your heart and lungs
• Cycling hits different leg muscles
• Rowing works your core and legs together

Consistent weekly mileage supports your aerobic base better than large, erratic jumps in distance. Aim for totals you can recover from and repeat.

Can We Get Significantly Faster in Just Two Weeks?

In 1-2 weeks, you might notice minor improvements. A little boost in coordination or efficiency isn’t out of the question.

Significant speed gains, though, take more like 6-12 weeks of steady training. Bodies just don’t adapt overnight, no matter how much we want them to.

Things you can improve quickly:

• Running form and cadence
• Your confidence and mental approach
• Basic strength and mobility

What’s going to take longer:

• Aerobic capacity
• Lactate threshold
• Muscle power and endurance

For early improvements, focus on form practice and a small dose of short speed intervals. Lasting speed still requires consistent training and recovery.

How Do We Get Faster Without a Track or Gym?

You don’t need a track for road intervals. Use lamp posts, city blocks, or just your watch to break up your speed work.

Bodyweight exercises are easy to do anywhere:

• Single-leg squats against a wall
• Jump squats right in your living room
• Walking lunges down a hallway
• Calf raises on the stairs

Hill training is nature’s resistance workout. Any moderate hill works for repeats or a tough tempo run.

Got a playground nearby? Playground equipment like pull-up bars, benches, or just open space can make for creative strength and agility drills.

No measured distances? Use time-based intervals, such as a controlled 30-second effort followed by 90 seconds of easy recovery.

Keep the first repetitions conservative so the final effort looks as smooth as the first.

How Does Interval Training Make Us Faster?

Interval training means switching between hard efforts and easy recovery. It's a way to train different energy systems without spending all day out there.

VO2 max improvements usually come from those tough, short intervals. We might run 2-5 minutes at 5K pace, then rest about the same amount of time.

Speed development uses shorter, quicker repetitions with enough recovery to preserve technique. Match the duration and pace to your current experience.

Common interval formats:

• 400m repeats - These build speed endurance.
• 200m repeats - Good for working on pure speed.
• 1000m repeats - These target your lactate threshold.
• 30/30 intervals - Helpful for running economy, if you care about that sort of thing.

Recovery periods matter a lot. If you rest enough, you can actually hit your target splits for each interval.

Progressive overload is where the magic happens. Over time, add more repeats, shorten the rest, or pick up the pace just a bit.

References

• Strength training and running economy: systematic review and meta-analysis
• Post-exercise stretching and recovery: systematic review and meta-analysis
• Running-distance progression and overuse injury risk