Get Stronger to Run Faster
If you want to run faster, you’ve got to do more than just speedwork. Strength training is a critical—but often neglected component—to runners’ training plans. The more power you can generate with each stride, the faster you can run. The stronger you are, the longer you can generate that power without fatiguing, meaning you’ll be able to maintain that pace.”
This 15-minute body-weight workout can be done any day of the week. We recommend doing it following a run as a cooldown; it will help increase your range of motion and prevent muscle stiffness. In a pinch (say, you’re traveling and can’t make it to the gym), you can do this workout a second time that week instead of doing Workout 2 Reverse Lunge with Rotation
Reverse Lunge with Rotation
Step back with your left foot, and lower your body into a lunge. At the same time, rotate your upper body to your right. Rotate back to the front, then return to standing. Do 15 reps, then repeat on the opposite side.
Get in a pushup position. Slowly lower down to the floor, keeping your body in a straight line from heels to head. As your chest comes close to the ground, drop your knees and push up from the down position. Do 15 reps.
Lie on your back with your knees bent, feet flat on the floor, palms down. Raise your hips until your body forms a straight line from shoulders to knees. Contract your glutes and hold for two seconds, then return to start. Do 15 reps.
Start in a pushup position. Bring your left knee toward your right elbow. Then, sweep your knee across your body to the outside of your left elbow. Return to start, then repeat with your right knee. That’s 1 rep. Alternate for 15 reps.
Lie facedown, arms out. Lift your left leg, bend that knee, and reach that leg back across your body. Touch your foot to the floor. Hold for two seconds, then return to start. Repeat on the right. Alternate for 15 reps on each side.