5 Proven Ways To Increase Running Speed
Likely we've all been watching the 2016 Summer Olympics in Rio, whether it be the electrifying Rugby 7s tournament, the swimming dominance of Penny Oleskiak with her 4 medals, the Women's Soccer team who will compete for their second straight Bronze medal or the emergence of Andre De Grasse on the World's sprinting stage.
What do these sports have in common? Lots. But for now let's ignore the swimming phenom and focus on a primary physical feature in the other three sports. Speed. So let's dive deeper and find ways we can increase our running speed.
1) Jump Squats
This ballistic exercise, performed by doing 2 work outs per week for 6 weeks was enough to cause increased in...well everything. 5, 10, 20 and 30 meter sprints, change of direction ability and even vertical jump. For reference, it was vastly superior to a push press in all these areas, so ignore that weight bar at the gym and start incorporating jump squats into the workout!
2) Hip Thrusts
This simple exercise, requiring a weighted bar to be laid across the front of the hips as you bridge yourself upwards, is another that increases speed and is the single best exercise for bigger and strong gluts. Hip thrusts have been shown to increase sprint speed over 10 and 20 meters, while also increasing thigh strength as well.
3) Deadlifts
For sprinting, it requires the transfer of energy from ground to legs. The best way to go about this is blasting your hamstrings with deadlifts shown to be the best exercise to increase hamstring strength. Provided you have good technique, deadlifts activate 90% of the muscle!
4) Plyometrics
Plyometrics may seem a little odd, but they are actually key to a sprinter's workout. A recent study found that a10 week program of horizontal and drop jumps can improve sprint speed by up to 5%.
5) Core Strengthening
Many good options here for strengthening your core muscles. Planks are a favorite because of the lack of stress they but on your low back, but the exercises proven to have the best effect on muscle activation is a modified Swiss Ball Rollout (see image series below). Core strength exercises improve running economy and performance by stopping energy leaks in the body, while also being suggested to play a role in reducing running injury rates. Win, win.
References
Contreras B, et al. (2016). Effects of a six-week hip thrust versus front squat resistance training program on performance in adolescent males: a randomized-control trial, J Strength Cond Res
Dobbs CW, et al. (2015). Relationship between vertical and horizontal jump variable and muscular performance in athletes, J Strength Cond Res 29(3): 661-71
Ebben WP (2009). Hamstring activation during lower body resistance training exercises, Int J Sports Physiol Perform 4(1): 84-96
Escamilla RF, et al. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises, J Orthop Sports Physical Ther 40: 265-76
Loturco I, et al. (2016). Improving sprint performance in soccer: effectiveness of jump squat and olympic push press exercises, PLoS One 11(4): e0153958
