How to Build Muscle and Get Faster at Running

Add strength training to your routine in order to run faster.

Every runner wants to be faster and stronger. Common thought in the running community is that long, slow miles will do both. This principle works in the pre-season to establish a cardiovascular base, but to get fast, strong legs and a threshold for pain at all speeds, you'll need to add resistance training, plyometrics, speed training and tempo runs to your workout schedule.

Instructions

1. Add interval training to your plan. Interval training is short, high-intensity exercise periods alternated with periods of rest. This type training is a great way to change the demands of your energy system and cover a large distance in a short period of time. Trails and state parks are perfect places to accomplish this exercise.

2. Run downhill. Find a hill that measures around 40 yards in height and run down it. This exercise works your quadriceps, adds speed and agility to your core and forces you to run fast and balanced. Jogging or walking up the incline also works to add strength.

3. Develop a strength training routine that is core and leg-specific. You can make great strides on the track or pavement by sticking to a routine that involves your quadriceps, hamstrings, calves, gluts and core muscles. A simple place to start is by doing barbell squats, seated hamstring curls, seated knee extensions and calf raises at a local gym.

4. Utilize plyometric or jump training. MedicineNet, an online medical dictionary, defines plyometrics as "Any exercise in which muscles are repeatedly and rapidly stretched ('loaded') and then contracted." Working against momentary resistance, as your leg muscles do during plyometric training, allow your muscles to work simultaneously in a maximal and forceful manner. This would include jumping rope, stair or cone hops, box jumps and other quick, leaping exercises with no rest in between.

5. Plan one speed day a week and stick to it. These workouts are best done on a high school or college track, so find one in your area and take advantage. Examples of these workouts include 400 or 800 meter repeated intervals at a target pace just above your personal best for either distance.

Tips & Warnings

• It's going to take time to add muscle and still gain speed. Running is a catabolic exercise and weight training is anabolic. This means that the former breaks down muscle (from the pounding of running), while the latter adds muscle, due to the increased testosterone and growth hormone during muscular stimulation. It might behoove you to work with a personal trainer for a few sessions before setting off on your own and sticking to your own plan.

References

• Brian Mac: Speed Training

Resources

• Running for Fitness: Paces from Target Time
• Runner's World: Build a Better Body