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 dodge injuries—something just logging distance can't guarantee.

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 tweak your foot placement on the platform to hit different muscles. Higher up? You'll feel it more in your glutes and hamstrings.

Lower down shifts emphasis to your quads (here's how).

This movement is generally safer than free weights, but still delivers real strength gains. Start light and focus on 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 muscles behind your running stride. Using a cable pulley attached to your ankle, you drive your knee up—sort of like a high knee, but with resistance.

Key Benefits:

• Strengthens hip flexors for higher knees
• Reinforces the motion you use when running
• Helps prevent injuries during sprints
• Improves leg drive power

Setup and Execution:
Strap the cable to your ankle, stand tall, and drive your knee up against the resistance. Keep it smooth and controlled—no wild 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:

After you finish, make sure to stretch your hip flexors. Otherwise, you'll probably feel it the next day. Stretching matters just as much as the exercise itself if you want to stay loose and pain-free.

4) Calf Raises With A Fast Rise

To build explosive power in your calves, the tempo is everything. Try a fast upward movement to mimic sprinting or running up hills. It sounds simple, but it's effective.

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:

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 versions hit stabilizers more, while seated let you load up heavier. Pick what fits your goals and what you've got access to.

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. Start in a push-up position, but on your forearms
2. Keep your body straight from head to heels
3. Engage your core the whole time
4. Don't forget to breathe!

Try to hold for 30 to 60 seconds. Focus on good form, not just hanging on for dear life. If your back sags or your hips pop up, rest and reset.

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 planks on an exercise ball or other unstable surface. It fires up those deep core muscles and keeps things interesting.

Why We Think These Exercises Will Improve Your Running Speed

Running faster isn't rocket science—it boils down to how your body moves and how efficiently it uses energy. When you use specific training methods, your body adapts and gets quicker, plain and simple.

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 are all about leg strength and power. Running uphill forces your muscles to work harder. That extra resistance means stronger legs and more powerful strides.

Fixing your running form can be a game changer. A lot of us lose speed by fighting our own bodies—overstriding, slouching, you name it. Clean up your form, and you'll move more efficiently.

Strength training matters for runners. Strong muscles mean more force and better form over longer distances. A solid core helps you stay stable, and strong legs drive you forward.

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

Don't forget recovery—it matters more than you think. Rest lets your muscles rebuild and get stronger. Skip it, and you'll just end up tired and slower next time.

When runners mix up their training—speed work, form tweaks, strength—they see results. No single approach does it all. But together? That's when you really get faster.

Running economy improves with practice. Basically, you use less energy to run the same pace. That means faster times, no matter your distance.

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 is huge for avoiding injury. Try not to bump up your training volume by more than 10% each week—seriously, it’s tempting, but patience pays off.

Fartlek training is actually pretty fun for beginners. You just alternate between comfortable and moderately hard efforts during your run—no need to overthink it.

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 are great for pushing your lactate threshold. That means running at a comfortably hard pace for 20-40 minutes—tough, but not all-out misery.

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 does more for your aerobic base than wild jumps in distance. Aim for steady weekly totals—consistency really is king.

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

So if you want quick results, zero in on form corrections and try some short speed intervals. But honestly, lasting speed comes from sticking with it—no shortcuts there.

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? No problem. Time-based intervals work—run hard for 30 seconds, then recover for 90. Simple and surprisingly effective.

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 is a different animal—think quick bursts. These are 30 seconds to 2 minutes at mile pace or even a bit faster.

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.