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How to Run Faster By Increasing Your MotorExercises That Improve Your Running Speed

By Harley Grosser

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

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Virtual Jogging

Anyone have some advice for an exercise routine good for the information below?

I have recently posted something about me wanting to play football and some advice on getting started. If anyone has any detailed exercise plans that could be useful for a position that requires speed (Cornerback,Wide Receiver, or Free Safety) please put it down. I am about 5’9-5’10, 14 years old but will be 15 fairly soon, and I am willing to work hard to get in good shape for tryouts next year. One thing of note is that I have never played on a school football team before so this is still fairly new to me, thanks

Plyometrics is the way to go
http://www.sport-fitness-advisor.com/ply…
and some lifting workouts
http://www.bodybuilding.com/fun/schultz4…
Good Luck
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