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There’s more to boosting your run speed than just churning out miles or bashing out interval sessions. When time is short, try some simple exercises for faster running – this workout can be squeezed in before a run to get you fired up.
Preparation: Warm up for at least five minutes before you do the exercises, either by jogging, brisk walking or using the stationary bike, the cross-trainer or rower. Ensure you feel warm before you start.
About the session: Move fluidly from one exercise to another, with minimal rest periods.
1. Sprinting on the spot
Build foot speed with this simple move
– Jog on the spot for 30 seconds.
– Sprint for 10 seconds.
– Do this six times.
– When you sprint, make sure that you keep your body upright, drive your elbows back and move your feet quickly.
– Breathe deeply while sprinting and recovering.
2. Squats with knee lift
Work on mobility and strength at the same time
– Stand upright with your feet hip-width apart.
– Bend your knees and move your hips back to sit into a squat.
– Stand without locking out your knees then, straight away, lift your left leg high up in front of you, keeping your back straight.
– Lower this leg and squat again.
– Stand and lift your right knee in front of you.
– Do this 20 times; 10 lifts on each leg.
3. Squat jumps – narrow to wide
Boost power in your run with this advanced squat
– Stand upright with your feet hip-width apart.
– Sit back into a regular squat position, making sure your knees do not travel further forwards than your toes.
– Swing your arms and jump out of the squat.
– Move your feet apart in the air and land with your feet a little wider than shoulder-width apart and your toes turned out.
– Keep your tummy tight as this will help you to balance.
– Sit back into a wide squat, making sure your knees stay in line with your hips and ankles.
– Swing your arms to jump out of this position.
– Move your feet together in the air and land with them hip-width apart again.
– Repeat for 20 jumps; 10 squats in each position.
4. Lunge jumps
Fire up your legs with a plyometric lunge
– Stand upright and take a large step forwards keeping your feet
hip-width apart.
– Bend both knees to move into a lunge.
– Move your front knee no further forward than your front toe. Don’t allow the back knee to touch the ground.
– From the bottom of the movement, spring off both legs and, while in the air, switch your leading leg.
– Land and move slowly into your second lunge.
– Repeat for 20 jumps, switching legs with
each jump.
Words: Christina Macdonald. Illustrations: Ben Foxall
