Running Faster: Six Proven Exercises
Overview
- Scientific exercises to improve sprint speed within a few weeks.
- Complete with exercise demos, benefits, science behind them, and detailed instructions on weights, sets, and reps.
Exercise Breakdown
1. Jump Squats
- Study Findings: Improve 50-meter sprint times over 8 weeks.
- First 4 weeks: 8 sets of 4 reps.
- Last 4 weeks: 4 sets of 8 reps.
- 3 minutes rest between sets, 3 sessions per week.
- Weights: Light weights (30% body weight) increase speed more effectively than heavier weights (80% body weight).
- Benefits: Barefoot training recommended for better foot muscle engagement and softer landings.
2. Elastic Resistance Hip Flexor Training
- Research: Improves sprint times in 10 and 40-yard sprints.
- Routine: 3 times per week for 8 weeks with elastic resistance.
- 3 sets of 10 reps at 75% of one-rep max.
- Final set to failure.
- Alternatives: Use a cable machine if elastic bands are unavailable.
3. Eccentric Romanian Deadlifts
- Research: Eccentric training enhances sprinting ability more than concentric training.
- Routine: Twice a week for 6 weeks, starting from 1 set of 10 reps and adding sets weekly.
- Progress to 6 sets by week 6.
- Benefits: Single-leg variation for balance; use foam roller and kettlebell for correct form.
4. Sled Pushing
- Study Results: Increases in 5 to 20-meter sprints with resisted sled pushes.
- Benefits: Promotes correct posture for acceleration and teaches leg drive mechanics.
- Routine: Two sessions per week for 8 weeks with varying loads (light, moderate, heavy).
5. Hip Thrusts
- Meta-Analysis: Mixed results, with lighter weights moved at higher velocities shown to improve sprint times.
- Routine: 4 sets weekly, reducing from 12 to 6 rep max.
- Benefits: Single-leg hip thrusts for targeting each leg separately.
6. Nordic Curls
- Research: Effective for preventing hamstring injuries and improving 10-meter sprint times.
- Routine: Increase from once to three times per week over 10 weeks.
- Benefits: Focus on eccentric hamstring strength to prevent injuries.
- Tip: Use a medicine box for graduated resistance.
Additional Tips
- Warm-up: Implement a scientific approach for optimal sprinting performance.
- Further Resources: Check out video guides for exercise demonstrations and variations.
Remember, the effectiveness of these exercises is dependent on consistent practice and proper execution. Adjust weights and reps according to personal fitness levels and goals.