Getting faster is sometimes a difficult task to manage. Do you know how to make that happen? Here are 6 exercises to help you run faster that are backed by science.
Cesar, from The Sprint Project, is a YouTuber fascinated with ways to run faster. In one of his latest videos, he shared 6 exercises to help you run faster. These exercises are backed by science and were subjected to studies before publication.
If you are still a beginner in the running department, you can check out our guide on how to build confidence and keep your routine by clicking here.
Make sure you pay attention to his video below to understand how each exercise can help you run faster.
Related: Learn how to run a 5-minute mile
6 Exercises to Help You Run Faster
1. Jump squats
- 8 sets of 4 reps
- 4 sets of 8 reps
For 4 weeks do 8 sets of 4 reps. In the following four weeks, do 4 sets with 8 reps. 3 minutes rest between each set.
You should aim to do this three times per week.
Cesar urges people to hold lightweight plates while performing the jump squats barefoot.
2. Hip flexor training
For 8 weeks, perform this movement at least three times per week.
- 3 sets of 10 reps
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3. Eccentric Romanian deadlifts
- 10 reps
Perform this exercise twice a week for 6 weeks. Add one set each week, with six sets by week 6.
This helps maximum speed sprinting.
4. Sled Push
Perform sled push sessions twice a week for 8 weeks in total, preferably with a heavy load.
5. Hip thrusts
- 4 sets per week of 6-12 reps
Perform the exercise for 8 weeks.
Use light weights to improve your velocity when sprinting.
6. Nordic curls
- 1 to 3 times per week
- 2-3 sets of 5-12 reps
Perform the exercise for 10 weeks.
Read More: 10 Quick Sprint Workouts to Build Explosivity
Benefits of Running Faster
Running fast can provide numerous benefits for both physical and mental well-being. Here are some advantages of incorporating fast running into your fitness routine:
- Cardiovascular Health: Fast running is an excellent cardiovascular exercise that helps strengthen the heart and improve circulation. It can contribute to reducing the risk of heart diseases and maintaining a healthy cardiovascular system.
- Weight Management: Running at a faster pace can burn a significant amount of calories, aiding in weight management and fat loss. It is an effective way to maintain a healthy body weight and composition.
- Muscle Strength and Endurance: Running fast engages various muscle groups, promoting muscle strength and endurance. The lower body muscles, including the quadriceps, hamstrings, and calves, are particularly involved, leading to improved overall fitness.
- Bone Health: Weight-bearing exercises like fast running stimulate bone density and strength. This can be beneficial in preventing osteoporosis and maintaining healthy bones.
- Mental Health: Running releases endorphins, which are natural mood lifters. Fast running, in particular, can provide a sense of accomplishment and boost self-esteem. It may also help reduce symptoms of anxiety and depression.
- Improved Metabolism: Regular fast running can boost your metabolism, helping your body become more efficient at burning calories even at rest. This can be beneficial for weight management and overall energy balance.
- Enhanced Lung Capacity: Fast running requires deeper and more controlled breathing, which can lead to improved lung capacity over time. This can be particularly beneficial for overall respiratory health.
- Better Sleep: Engaging in regular physical activity, including fast running, can contribute to better sleep quality. It helps regulate sleep patterns and promotes a more restful night’s sleep.
- Increased Stamina: Fast running helps improve stamina and endurance. This can have practical benefits in daily life, such as being able to handle physical tasks with more ease and efficiency.
- Social Benefits: Running groups or events can provide a sense of community and social interaction. Participating in races or training with others can contribute to a supportive and motivating environment.
It’s important to note that while fast running offers numerous benefits, it’s essential to approach it gradually, ensuring proper warm-up, cool-down, and paying attention to your body to prevent injuries. Additionally, consulting with a healthcare professional before starting any new exercise routine is advisable, especially for individuals with pre-existing health conditions.
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Benefits of Running Every Day
Running every day can offer a range of physical, mental, and emotional benefits. Firstly, daily running contributes to cardiovascular health by improving circulation, strengthening the heart, and regulating blood pressure. This habitual exercise helps maintain a healthy weight and reduces the risk of cardiovascular diseases. Additionally, running daily promotes better lung capacity and respiratory function, enhancing overall endurance and stamina. The consistent engagement of various muscle groups during running contributes to improved muscle tone and strength, particularly in the lower body, fostering better overall fitness.
On a mental and emotional level, running every day can be a powerful stress management tool. The release of endorphins during exercise acts as a natural mood booster, helping alleviate stress, anxiety, and symptoms of depression. Daily running can establish a routine that provides a sense of structure and accomplishment, positively impacting mental well-being. Moreover, the time spent running can serve as an opportunity for mindfulness and reflection, allowing individuals to clear their minds and enhance cognitive function.
Building a daily running habit can also cultivate discipline and resilience. Consistent physical activity reinforces a sense of commitment, as individuals develop the habit of prioritising their health and well-being. The achievement of daily running goals, whether in terms of distance, speed, or personal milestones, can boost self-esteem and confidence. Additionally, the social aspect of running, such as participating in group runs or events, fosters a sense of community and camaraderie, providing further motivation to maintain the daily running routine. Overall, the cumulative benefits of physical fitness, stress management, and personal development make running every day a valuable investment in one’s health and happiness.
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Why Should You Try to Improve Your Running Skills?
Improving your running skills can bring about various physical, mental, and social benefits. Here are some compelling reasons to work on enhancing your running abilities:
- Fitness and Health: Improving your running skills contributes to overall fitness by engaging various muscle groups, enhancing cardiovascular health, and promoting weight management. Regular running can lower the risk of chronic diseases, including heart disease and diabetes.
- Increased Endurance: Developing your running skills enhances endurance, allowing you to sustain physical activity for more extended periods. This can be particularly advantageous in daily activities and other sports.
- Stress Relief: Running, as a form of aerobic exercise, triggers the release of endorphins – the body’s natural mood enhancers. Regular running can help reduce stress, anxiety, and symptoms of depression, promoting mental well-being.
- Weight Management: Improving your running skills, especially by incorporating interval training or higher-intensity workouts, can boost calorie burn, aiding in weight management and fat loss.
- Better Sleep: Regular exercise, including running, can contribute to improved sleep quality. Enhanced physical fitness often leads to more restful and deeper sleep, positively impacting overall well-being.
- Increased Confidence: Progressing in your running abilities and achieving personal milestones can significantly boost self-esteem and confidence. Setting and accomplishing running goals can instill a sense of achievement and self-worth.
- Social Connection: Joining running clubs, participating in group runs, or engaging in organised races can provide a sense of community and social connection. Sharing experiences with fellow runners can be motivating and enjoyable.
- Cognitive Benefits: Physical activity, including running, has been linked to improved cognitive function and memory. Regular exercise may contribute to better concentration, mental clarity, and overall brain health.
- Improved Posture and Body Awareness: Running with proper form can enhance your posture and body awareness. This can have positive effects on overall biomechanics, reducing the risk of injury and promoting better movement patterns in daily life.
- Lifelong Enjoyment: Running is a versatile and accessible form of exercise that can be enjoyed throughout life. Improving your running skills allows you to engage in a sustainable and fulfilling physical activity that can be adapted to different fitness levels and preferences.
Remember that the key to improvement is consistency and gradual progression. It’s crucial to listen to your body, incorporate proper warm-up and cool-down routines, and seek guidance if needed. Whether you’re aiming for personal fitness goals, participating in races, or simply enjoying the outdoors, enhancing your running skills can lead to a healthier and more active lifestyle.
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Image Sources
- Sprints: Courtesy of CrossFit Inc.
- Running uphill mountain: Unsplash
- Shuttle run: Courtesy of CrossFit Inc.
