There are so many variables that need to be controlled in order to increase one’s running speed that to write about them all would require an entire book. Are you a sprinter or an endurance runner? What days do you have to train? How long do you have until your next competition? Do you compete or is it just recreational?

From there it only becomes more complex. Periodisation, running technique, nutrition, etc. are all things that come into consideration when improving one’s running speed, whether it be over a 100m sprint or a 42km marathon. But these factors are beyond the scope of this article. Instead I want to give you some exercises that you can do in the gym or at home with minimal equipment that will improve your top speed.

V6 to V12 – Improving your motor

Obviously, if you increase the size of a motor in a car it will go faster. The same is true for your body. The ‘motor’ for us is what is called the posterior chain. This is the collection of muscles at the back of the body including the hamstrings, glutes and calves.

While many would think that your quads (front of the leg) are the muscle most responsible for your sprinting speed, it is actually your glutes (butt). If you’ve ever seen a 100m race you’ll notice just how big the glutes on some of the sprinters are!

Improving the strength of your posterior chain will result in an increase in speed. In contrast, ignoring the posterior chain will limit your ability to improve your speed and possibly result in incorrect running technique.

Squat

You will have all heard of the squat before. Yes, it is activating the quads heavily but with proper technique you can learn to use the glutes in this exercise too. The squat has often been called the king of lower body exercises. This holds true whether your goal is losing weight, building muscle or increasing speed!

Deadlift and its variations

The deadlift is basically lifting a barbell from the ground to a standing position. No other exercise works the posterior chain more. There are numerous variations to increase how much the posterior chain is activated including Romanian deadlifts, stiff leg deadlifts and sumo deadlifts.

However, the exercise is a complex and potentially dangerous exercise so I must warn you to take care when performing it, use correct form and only go heavy once you are an experienced lifter.

Glute Bridges

This is a more uncommon exercise that I rarely see anyone performing in the gym. This is unfortunate as it is a fantastic way to strengthen and build the glutes, not only improving speed but reducing the risk of lower back pain.

You can also do this exercise with one leg at a time or in between two benches so that you can lower yourself further down and increase the range of motion.

Power Cleans

This exercise is all about power and focuses on the posterior chain. Virtually all high level sprinters and NFL players will include power cleans in their routine and for good reason. The exercise is a hybrid of Olympic lifts, meaning you get the benefits of the explosive nature of Olympic lifts without the need to learn the technical sides of things.

If you are going to perform this exercise it is best to have someone who knows the correct technique watch you do it. While less technical than lifts like the snatch or clean and jerk it is still a lift that takes a great deal of skill and practice to master.

Lunges

A great compound exercise to target the glutes. Lunges can be done in a number of ways. Using dumbbells or a barbell; walking or remaining on the spot; with one leg elevated; lunging to the front or rear; explosively or slow and controlled.

Conclusion

Add these exercises into your routine if you’re looking to increase your running speed. Whether you’re a sprinter, endurance runner or play a sport a stronger posterior chain will equal a more powerful stride.