How to Exercise Legs to Make Running Faster

Improving running speed can enhance muscle strength and endurance through targeted leg training, including squats, lunges, jump training, calf heel lifts, and interval running.

1. Squatting

Squatting can strengthen core muscle groups such as quadriceps and gluteus maximus, and improve lower limb explosiveness. The standard movement requires feet to be shoulder width apart, knees not exceeding toes when squatting, and keeping the back straight. Performing weight-bearing or self weight squats three times a week, gradually increasing the number of groups and weight, can significantly improve the kicking efficiency during running.

2. lunge squat

lunge squat aims to address the issue of unilateral leg strength imbalance, with a focus on training the muscles in the front and back of the thigh and hip joint stability. The movement should keep the front leg knees at a 90 degree angle and the back leg knees close to the ground but not touching it. Dynamic lunges and squats combined with forward and backward movements can better simulate running movement patterns, helping to improve stride and step frequency coordination.

3. Jumping Training

Explosive training such as box jumping and single leg jumping can enhance the ability to recruit fast muscle fibers. When jumping, pay attention to landing cushioning. By converting the elastic potential energy of the ankle and knee joints, it can directly improve the propulsive force during running. This type of training should be scheduled when physical energy is abundant, twice a week to avoid excessive fatigue.

4. Leg lifting

Standing or sitting posture can strengthen the soleus and gastrocnemius muscles and improve ankle joint extension strength. About 80% of the pushing force during running comes from the muscles behind the calf, and heel lifting training with weight-bearing can reduce ground contact time. It is recommended to adopt a fast rising and slow falling rhythm, with at least 15 repetitions per group, to enhance muscle endurance.

5. Intermittent running

is a type of interval running that alternates short sprints with slow jogging, which can simultaneously improve cardiovascular function and muscle lactate resistance. The typical plan is to run 400 meters fast and then run 200 meters slowly, repeating 6 sets. This training can increase maximum oxygen uptake and enable leg muscles to adapt to the metabolic needs of high-speed running.

When combining the above training, it is important to pay attention to gradual progress and arrange at least one rest day per week for muscle repair. Warm up and stretch thoroughly before and after training, with a focus on relaxing the quadriceps, hamstring, and iliotibial tract. Daily supplementation of high-quality protein and complex carbohydrates to ensure the raw materials for muscle synthesis. Maintain a forward lean of 5-10 degrees while running, utilizing gravity to enhance propulsion while avoiding excessive strides to reduce braking effects. It is recommended to perform specialized leg strength training twice a week, combined with three running exercises, and speed improvement can be observed after 4-6 weeks.