5 EXERCISES TO HELP YOU RUN FASTER FOR LONGER
Running faster and sustaining that speed over longer distances is a goal for many runners, whether you're chasing a new 10K personal best, training for a marathon, or simply wanting to feel stronger and more confident on your local trails. The secret? It's not just about running more miles—it's about training smarter, building strength, and mixing up your workouts. In this blog, we’ll break down the five most effective exercises and training strategies to help you run faster for longer, answer the most-searched questions, and give you practical tips you can use right away.
Why Do Strength and Speed Workouts Matter for Runners?
Before diving into the exercises, let’s answer a question many runners ask: "Why is strength training important for running speed and endurance?"
Strength training builds the muscles and core strength needed to maintain good form, power, and efficiency, especially when fatigue sets in. It also helps protect your joints and bones, reducing the risk of injury and keeping you running strong for longer.
1. Squats
Why Squats?
Squats are a powerhouse exercise for runners. They target your quads, hamstrings, glutes, and core—all the major muscles you use when running. Stronger legs mean more power with every stride, helping you maintain speed and form over longer distances.
How to Do Them:
- Stand with feet shoulder-width apart.
- Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
- Push through your heels to return to standing.
- Aim for 3 sets of 10–15 reps.
Pro Tip → Add weight (like dumbbells or a barbell) as you get stronger to keep challenging your muscles.
2. Lunges
Why Lunges?
Lunges improve balance, stability, and single-leg strength, which is crucial since running is essentially a series of one-legged movements. They also help correct muscle imbalances and improve hip mobility.
How to Do Them:
- Stand tall, step forward with one leg, and lower your hips until both knees are bent at about 90 degrees.
- Push back to the starting position and repeat on the other legs
- Do 3 sets of 10–12 reps per leg.
Variation → Try walking lunges or add a twist for extra core engagement.
3. Deadlifts
Why Deadlifts?
Deadlifts strengthen your posterior chain (glutes, hamstrings, lower back), which is vital for running power and injury prevention. They also engage your core, helping you maintain posture when fatigue hits.
How to Do Them:
- Stand with feet hip-width apart, holding a dumbbell or barbell in front of your thighs.
- Hinge at your hips, keeping your back flat, and lower the weight to just below your knees.
- Drive through your heels to return to standing.
- Perform 3 sets of 8–12 reps.
Tip → Start with light weights and focus on form to avoid injury.
4. Speed Sessions
Why Speed Sessions?
Interval training is one of the most effective ways to boost running speed and endurance. By alternating short bursts of high-intensity running with recovery periods, you train your body to clear lactic acid more efficiently and maintain a faster pace for longer.
How to Do Them:
- Warm up with easy jogging for 10 minutes.
- Sprint at 90–95% effort for 200–400 meters.
- Recover by walking or jogging until your heart rate drops below 120 BPM.
- Repeat 4–8 times, depending on your fitness level.
Variation → For longer races, try 800m or 1km intervals at your goal race pace
5. Hill Training
Why Hill Training?
Running uphill builds leg strength, explosive power, and cardiovascular endurance. It also improves running form and efficiency, making you a stronger, faster runner on flat ground.
How to Do It:
- Find a hill that takes 30–60 seconds to climb at a hard effort.
- Sprint up the hill, then walk or jog back down to recover.
- Repeat 4–6 times.
Tip → Focus on driving your knees and pumping your arms for maximum power.
Extra Tips for Running Faster for Longer
- Warm up and cool down → Always start with dynamic stretches and finish with gentle jogging and static stretches to prevent injury.
- Mix up your runs → Include easy runs, long runs, and tempo runs for well-rounded fitness.
- Stay consistent → Progress takes time—aim for gradual improvements each week.
- Fuel and hydrate → Eat a balanced diet and drink plenty of water to support your training.
- Track your progress → Use a running app or journal to monitor improvements and stay motivated.
Don't Forget...
Nutrition alongside a well-executed training plan is key to increasing performance.
For example: Take note of what you eat over a week, how certain food types make you feel, your energy levels, and any digestive problems. You may find that tweaking your diet, by adding some carbs, protein, or fat at different times through the day helps with your energy levels and performance.
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FAQs
- Incorporate interval and tempo runs into your weekly routine.
- Build leg and core strength with squats, lunges, and deadlifts.
- Add hill sprints to boost power and efficiency.
- Make sure to rest and recover—overtraining can slow your progress.
Most runners benefit from 1–2 speed sessions and 2–3 strength workouts per week. Avoid back-to-back hard days to allow for recovery.
- Focus on good form and technique in all exercises.
- Start with bodyweight movements before adding weight.
- Listen to your body and rest if you feel pain or excessive fatigue.
A strong core helps you maintain posture, stability, and efficient movement, especially when tired. Include planks, bridges, and rotational exercises in your routine.
Gradually increase your time spent running, focus on building aerobic endurance, and run at a conversational pace to improve stamina without excessive fatigue.
Weighted lunges, box jumps, deadlifts, reverse flys, push-ups, and weighted calf raises are among the top strength exercises for boosting running speed.
Aim for 2–3 strength training sessions per week, allowing at least one day of recovery between sessions.
Most runners notice improvements in speed and performance after 3–4 weeks of consistent speed training.
Most runners notice improvements in speed and performance after 3–4 weeks of consistent speed training.
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