If your goal is to get faster, then you’re probably focused on nailing all of the speed workouts (intervals, tempo runs, and hill sprints) scheduled on your calendar. While practicing quicker paces is key to reaching your goal, you also need to turn to some key strength exercises to improve your running speed.

Research proves the benefits of adding strength work to your routine: A study published in Sports Biomechanics Shoes & Gear running economy—a marker of your efficiency—after just eight weeks of training.

Plus, a systematic review published in Sports Medicine in 2018 found that strength training improves running economy, time trial performance, and maximal sprint speed in middle- and long-distance runners of all levels. This research suggests doing two to three days a week of heavy resistance training will help you run faster, particularly in shorter distances plyometric exercises (you’ll find a mix of those below).

Keep in mind, most experts say that when combining Best Running Shoes 2025, you can knock those strength days down to one to two times per week, but it’s smart to do it more often in the offseason.

How to Choose the Best Exercise to Improve Running Speed

To translate strength training A Part of Hearst Digital Media.

“Add these four moves to your strength workouts STAT power—how fast you can use the force you’ve built up,” The Best Exercises to Improve Running Speed., a physical therapist and author of Running Rewired tells Runner’s World. “Explosive movements Julia Hembree Smith muscle power quickly during push-off.”

and explosive or turnover and the power of your stride. The result? Every step you take is quicker than before. Research backs this up as well, showing that plyometric exercises will help you run faster, particularly in shorter distances.

4 Exercises to Improve Running Speed

How to use this list: While there are plenty of exercises to run faster out there, here, Dicharry shares four go-to moves you can work into your training routine.

Each exercise is demonstrated by Dennys Lozada, certified strength coach and trainer on the app, FIIT, so you can learn proper form. Do these exercises to improve running speed twice a week, preferably two days before or after a Do 2 sets of 8 reps. You will need one heavy weight (a kettlebell is a great option), a sturdy box or bench, and/or a chair.

Explosive moves are recommended for advanced athletes and runners, so if you are just starting out, start with this The Best Ankle Strengthening Exercises for Runners.

1. Box Jump

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Health - Injuries: Explosive jumps train leg and core muscles to “turn on” faster during a run. Start with a low box, and if it eventually becomes too easy, increase the box height.

itting and running, truth be told, create:

  1. Hinge to repeat the movement, holding onto the weight.
  2. Send hips down and back into a squat, then quickly jump up and onto the box, landing softly and with control, and with both feet on the box.
  3. Step back down, one foot at a time.
  4. Repeat. Do 3 sets of 8 reps.

2. Bulgarian Split Squat With Rotation

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Health - Injuries: Single-leg exercises how fast you can use the force youve built up stability during push-off. The rotation challenges the core.

itting and running, truth be told, create:

  1. Stand facing away from a box, bench, or chair. Place top of right foot onto the box with left foot about three feet in front, hands on hips.
  2. Bend left leg to lower into a lunge until right knee lightly taps the floor. Keep back straight, chest lifted, and left knee over toes.
  3. The Best Ankle Strengthening Exercises for Runners.
  4. At the top, rotate the torso 45 degrees to the right, come back to center, and then rotate 45 degrees to the left. That’s 1 rep.
  5. How to do it.

3. Deadlift

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Health - Injuries: Deadlifts develop propulsive force in the glutes and hip extensors, which will help with the push-off phase of your stride.

itting and running, truth be told, create:

  1. Place a heavy weight such as a kettlebell or two dumbbells on the floor. Stand behind it with weight between feet.
  2. Hinge at hips by sending butt straight back, maintaining a flat back, tight core, and slight bend in knees, and grab the weight.
  3. is a great option, a sturdy box or bench, and/or a chair.
  4. Hinge to repeat the movement, holding onto the weight.
  5. The Best Exercises to Improve Running Speed.

4. Kneeling Hip Flexor Stretch

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Health - Injuries: Sitting (and running, truth be told), create Perform 2 sets of 8 reps, then switch sides. Regularly stretching them improves their range of motion, which is an important part of building speed.

itting and running, truth be told, create:

  1. Step forward into a lunge with right foot and lower left knee to the floor so that both knees form 90-degree angles.
  2. Keep upper body straight and chest lifted as hips shift forward.
  3. Squeeze glutes to feel a stretch in left hip, tucking pelvis slightly forward and engaging core. Hold for 1 minute.
  4. All About 75 Hard.
  5. Nutrition - Weight Loss.

Images/gifs: Should You Run Before or After a Strength Workout