I started adding strength work to my running routine because my pace had flatlined. I’d been logging the kilometres, doing the parkruns, signing up for things I probably wasn’t ready for — and getting absolutely nowhere in terms of speed. Same times, month after month. A friend who actually knows what she’s doing pointed out, fairly bluntly, that I was just doing more of the same thing and expecting a different result.

Right. Fair.

So I started looking into what actually makes you run faster, not just fitter. And the answer is less complicated than the fitness industry would have you believe: you need stronger legs, more explosive power, better form, and the occasional interval session that makes you question your life choices. That’s it, more or less.

This post covers the specific exercises that made a difference for me — squats, lunges, hip thrusters, box jumps, core work, form drills, and yes, intervals. I’ll be honest about which ones I found awkward, which ones clicked immediately, and what you can actually expect from bringing this kind of work into a running programme.

Updated May 2026

Why Strength Training Is Essential for Running Faster

Before diving into specific exercises to run faster, it’s crucial to understand why strength training matters. Most runners assume that running more miles is the only path to speed improvement, but research proves otherwise.

Studies show that combining strength and endurance training improves running economy—a marker of efficiency—after just eight weeks of training. Additionally, research has found that strength training improves running economy, time trial performance, and maximal sprint speed in middle- and long-distance runners of all levels.

Benefits of Strength Training for Runners

The best exercises to run faster provide multiple performance benefits:

• Improved running economy: Strength training enhances elastic energy storage in tendons and muscles, allowing you to propel forward more efficiently with less muscular effort
• Increased maximal sprint speed: Neuromuscular adaptations improve the efficiency of force application with each stride
• Reduced injury risk: Strengthening muscles, connective tissues, bones, and joints helps you handle heavier training loads whilst reducing overuse injury risks
• Better running form: Correcting muscle imbalances and improving mobility leads to more efficient gait patterns
• Enhanced power output: Explosive strength translates directly to faster acceleration and sustained speed
• Increased bone density: Protecting against stress fractures common in runners
• Overall health improvements: Including lower blood pressure, improved cholesterol profiles, and better blood sugar control

Research suggests doing two to three strength training sessions per week incorporating heavy resistance training and explosive plyometric exercises for optimal results.

Understanding Running Speed: What Makes You Faster?

To effectively use exercises to run faster and longer, it’s helpful to understand the biomechanics of speed. Running speed is determined by two primary factors:

1. Stride length: How much ground you cover with each step
2. Stride frequency (cadence): How quickly you turn over your legs

The best workouts for running faster target both elements by:

• Building explosive power in your legs
• Increasing hip extension strength and mobility
• Improving core stability for efficient energy transfer
• Enhancing neuromuscular coordination
• Developing sustained power endurance

The Best Strength Training Exercises to Run Faster

These exercises form the foundation of any effective speed training programme. They target the key muscle groups responsible for propulsion, stability, and power during running.

The thing nobody tells you about squats when you’re a runner is how quickly you feel them on your next run. Not in a terrible way — in a “oh, so that’s what my glutes are supposed to be doing” way. I added a couple of sets of squats and hip thrusters twice a week for about a month and the difference in how my legs felt on longer runs was genuinely noticeable. More stable. Less of that slow collapse into poor form in the last kilometre.

Hip thrusters especially. They look ridiculous. You will feel ridiculous doing them. Do them anyway — they target the posterior chain in a way that running alone just doesn’t, and that matters a lot when you’re trying to drive forward rather than just shuffling.

1. Squats (All Variations)

Squats are a powerhouse exercise for runners, targeting quads, hamstrings, glutes, and core—all the major muscles used when running. Stronger legs mean more power with every stride, helping maintain speed and form over longer distances.

How to perform:

• Stand with feet shoulder-width apart
• Lower your body as if sitting back into a chair, keeping chest up and knees tracking over toes
• Push through your heels to return to standing
• Aim for 3 sets of 10-15 reps

Variations to try:

• Back squats: Traditional barbell squat for overall leg strength
• Front squats: Emphasises quads and core stability
• Box squats: Helps perfect depth and form
• Split squats: Develops single-leg strength crucial for running
• Goblet squats: Perfect for beginners to master form

Progression: Start with bodyweight squats, then gradually add weight using dumbbells, kettlebells, or a barbell as you become stronger.

2. Deadlifts

Next to the bench press, the deadlift is considered the supreme exercise in weight training. It’s a real game-changer for runners who want to get stronger and faster. Deadlifts strengthen the glutes and hamstrings to increase running power, whilst also improving stability for reduced injury risk.

How to perform:

• Stand with feet hip-width apart, barbell over mid-foot with shins touching the bar
• Bend at the hips with a straight back and grasp the bar just outside your knees
• Engage your core and pull the bar up by extending your hips and standing tall
• Keep arms straight, back neutral, and shoulders back throughout
• Lower the bar back to the floor with control
• Perform 3 sets of 8-12 reps

Variations:

• Conventional deadlifts: Classic form for posterior chain development
• Romanian deadlifts (RDLs): Focuses more on hamstrings and glutes
• Single-leg RDLs: Excellent for balance, unilateral strength, and glute activation
• Hex bar deadlifts: Easier on the lower back whilst still highly effective

Why it works: Deadlifts develop propulsive force in the glutes and hip extensors, directly improving your push-off power with each stride.

3. Lunges (All Variations)

Lunges improve balance, stability, and single-leg strength, which is crucial since running is essentially a series of one-legged movements. They also help correct muscle imbalances and improve hip mobility.

How to perform:

• Stand tall and step forward with one leg
• Lower your hips until both knees are bent at approximately 90 degrees
• Ensure your front knee stays over your ankle, not extending past your toes
• Push through your front heel to return to standing
• Alternate legs or complete all reps on one side first
• Perform 3 sets of 10-12 reps per leg

Variations:

• Walking lunges: Dynamic movement pattern similar to running
• Reverse lunges: Easier on the knees whilst still highly effective
• Bulgarian split squats: Elevating your back foot isolates the workload onto the quad and glute of the front leg, making this an especially effective exercise for runners
• Lateral lunges: Strengthens abductors and adductors often neglected in running

Progression: Add dumbbells by your sides, or hold a medicine ball overhead to increase core engagement and difficulty.

4. Step-Ups

Step-ups are a fantastic exercise to increase running speed because they strengthen the key muscles involved in running and sprinting, including glutes, hamstrings, quads, calves, and core muscles.

How to perform:

• Stand facing a sturdy bench or box (knee height or slightly lower)
• Place one foot firmly on the bench
• Drive through your heel to step up, bringing your hips forward and up
• Keep your torso upright and avoid pulling with your knee
• Step back down with control, leading with the opposite leg
• Complete 3 sets of 10-12 reps per leg

Why it’s effective: To progress beyond bodyweight, hold dumbbells for added resistance, explode upward on the step-up portion, and slowly step down backward. The explosive power should come from your glutes, which helps drive your leg forward when you run.

5. Single-Leg Calf Raises

Calf raises strengthen your calves, enabling you to run more on the midfoot and push off explosively from the ball of your foot. This improves your gait and running speed.

How to perform:

• Stand on one leg on the edge of a step with your heel hanging off
• Rise up onto the ball of your foot as high as possible
• Lower your heel below the level of the step for a full stretch
• Perform 3 sets of 15-20 reps per leg

Progression: Hold a dumbbell for added resistance or perform explosive calf raises where you jump slightly at the top of the movement.

6. Glute Bridges and Hip Thrusts

Strong glutes are essential for powerful running. The glutes act as stabilising muscles supporting the legs, helping support the femur and preventing the knee from caving inwards when the foot hits the ground.

How to perform glute bridges:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart
• Drive through your heels to lift your hips toward the ceiling
• Squeeze your glutes at the top and hold for 2 seconds
• Lower with control and repeat for 3 sets of 15-20 reps

Progression: Progress to barbell hip thrusts for maximum glute activation and strength development.

7. Core Strengthening Exercises

With a stronger core, you’ll be able to maintain a stable upper body, minimising side-to-side movement and better hold your form at the end of a race when you begin to tire.

Essential core exercises:

• Planks: Front and side planks for overall core stability
• Side planks with rotation: This exercise strengthens the obliques and prevents excessive trunk rotation when you run, helping you maintain an efficient, steady torso
• Dead bugs: For deep core activation and coordination
• Bird dogs: Combining core stability with balance
• Leg raises: These strengthen hip flexors responsible for knee lift when running, whilst also working the lower abdominals for a more stable torso

A strong core helps maintain posture, stability, and efficient movement, especially when tired.

The Best Explosive Power Exercises to Run Faster

Strength alone isn’t enough—you need explosive power to translate that strength into speed. Explosive movements help activate muscle power quickly during the acceleration phase of running, increasing the speed of your turnover and the power of your stride.

I will be honest: plyometrics felt pointless to me for the first few weeks. Box jumps and jump squats in a gym while I could just be outside running? It seemed like a detour. But the point of plyometrics isn’t cardio — it’s teaching your muscles to generate force quickly, which is exactly what running fast actually requires. Your foot hits the ground and pushes off in milliseconds. If your legs aren’t trained for that kind of explosive response, it doesn’t matter how much you run.

Once I understood that, they stopped feeling like a distraction and started feeling like the actual work. Box jumps in particular — start lower than you think you need to, especially if you’re adding these after le

1. Box Jumps

Box jumps are an explosive movement targeting legs and core muscles, making them one of the best moves for building power and firing up the central nervous system. They challenge hip extension and flexion, which are essential for runners.

How to perform:

• Face a sturdy box, step, or bench (start with a lower height)
• Stand with feet hip to shoulder-width apart
• Sit back into a quarter squat, swinging arms behind you
• Explosively jump onto the box, swinging arms forward for momentum
• Land softly with both feet on the box, absorbing impact with bent knees
• Step back down (don’t jump down) and repeat
• Perform 3 sets of 6-10 reps

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

Safety tip: Focus on landing softly and with control rather than maximum height, especially when learning the movement.

2. Jump Squats

Jump squats develop eccentric rate of force development and explosive power—crucial for faster running.

How to perform:

• Start in a squat position with feet shoulder-width apart
• Explosively jump as high as possible
• Land softly, immediately descending into the next squat
• Perform 3-4 sets of 6-8 reps

For optimal results, do 8 sets of 4 reps for 4 weeks, then switch to 4 sets of 8 reps for the following 4 weeks, with 3 minutes rest between sets. Aim for three sessions per week.

Progression: Hold lightweight plates whilst performing jump squats for added resistance.

3. Broad Jumps

Broad jumps (horizontal jumps) develop explosive forward propulsion similar to the running motion.

How to perform:

• Stand with feet shoulder-width apart
• Swing arms back and bend knees
• Explosively jump forward as far as possible
• Land softly on both feet with bent knees
• Reset and repeat for 3 sets of 5-8 reps

Variations: Vertical jumps, lateral jumps, or single-leg jumps for varied stimulus.

4. Kettlebell Swings

Kettlebell swings are full-body, dynamic, power exercises that should be incorporated if you want to do strength training exercises to run faster.

How to perform:

• Stand with feet slightly wider than hip-width apart, kettlebell on the floor in front
• Hinge at hips, grasp the kettlebell with both hands
• Swing the kettlebell back between your legs
• Explosively drive hips forward, swinging the kettlebell to chest height
• Let it swing back down and repeat in a fluid motion
• Perform 3-4 sets of 15-20 reps

Why it works: Kettlebell swings develop explosive hip extension power directly applicable to running propulsion.

5. Medicine Ball Throws

Medicine ball throws are excellent for developing upper body power and rotational strength.

Variations:

• Overhead slams: For total body explosive power
• Chest passes: For forward explosive strength
• Rotational throws: For core power and anti-rotation strength

Perform 3 sets of 8-12 throws per exercise.

The Best Running Workouts for Speed

Beyond strength training exercises to run faster, you need running-specific workouts that directly challenge your speed systems. The key to a faster running pace is varied training. If you don’t train with enough variety, you quickly reach a plateau and don’t really progress despite regular training.

1. Interval Training

Intervals are set distances you run at specific paces as a form of speed work, usually run at race pace, slightly faster, or VO2 max pace, depending on your goals and the race distance you’re training for.

Intervals are horrible. I want to be upfront about that. There is no version of an interval session that feels good in the moment — you are deliberately running at a pace that is uncomfortable, recovering just enough to do it again, and repeating this several times. It is not a pleasant way to spend a Tuesday morning.

It also works better than anything else for improving pace, which is annoying but true. The science is straightforward: running at or near your maximum effort forces cardiovascular adaptations that steady-state running simply doesn’t produce at the same rate. Your body gets better at the thing you make it do. Make it go fast, even briefly, and it learns to go faster.

I do mine on a flat stretch of path near the park. Four to six reps, two minutes on, ninety seconds off. I look deeply unimpressive while doing them. My times have improved. Worth it.

Example interval workouts:

• Beginner: 6 x 400m at 5K pace with 90 seconds recovery
• Intermediate: 8 x 600m at 5K pace with 2 minutes recovery
• Advanced: 12 x 400m at slightly faster than 5K pace with 60-90 seconds recovery

How to do it: Warm up thoroughly, then complete your intervals at the prescribed pace, followed by easy jogging or walking recovery. Cool down with easy running.

2. Tempo Runs

A review published in the Journal of Strength and Conditioning found that tempo runs were the best indicator of how well a runner would perform. They improve your lactate threshold—the point where your body switches from aerobic to anaerobic metabolism.

When you do tempo runs, the goal is to sustain a faster pace for a longer duration, which builds endurance. They also boost mental toughness because you learn to push through discomfort.

How to do it: Run for 20-40 minutes at a “comfortably hard” pace where you can only speak a few words at a time. This should be approximately 80-90% of your maximum heart rate or your 10K race pace.

Beginner tempo workout: 10 minutes easy warm-up, 15 minutes at tempo pace, 10 minutes easy cool-down.

Advanced tempo workout: 10 minutes easy warm-up, 30-40 minutes at tempo pace, 10 minutes easy cool-down.

3. Fartlek Training

Fartleks—meaning “speed play” in Swedish—increase aerobic capacity and general conditioning through periods of fast and slow pacing. This routine helps you learn how to switch gears and recruit different muscle fibres.

How to do it: Fartlek runs involve varying your pace by adding bursts of fast running interspersed into your run without stopping after each “on” interval.

Example fartlek workout:

• 10-minute easy warm-up
• 1 minute hard, 2 minutes easy (repeat 6-8 times)
• 10-minute easy cool-down

Variations: Use landmarks (lamp posts, trees) or time-based intervals with varying recovery periods.

4. Hill Sprints

Hill sprints are some of the best workouts to get faster. Because you contend with the incline and gravity, hill sprint workouts are like resistance training and speed training combined into one.

How to do it:

• Find a hill with a moderate to steep incline
• Sprint uphill for 10-30 seconds using good form and quick turnover
• Walk or jog back down for recovery
• Repeat 6-10 times

Benefits: Hill sprints build leg strength, improve running economy, and develop power whilst reducing impact stress on joints.

5. Long Slow Distance (LSD) Runs

Long-distance runs increase aerobic capacity, which is the maximum amount of oxygen consumed during exercise. They also encourage your body to burn more fat for fuel.

How to do it: Long runs should comprise 20% of your overall weekly mileage. Your mileage should increase by approximately 10% per week, and the pace should be around 70% of your max—purely aerobic, meaning you should be able to hold a conversation.

Beginner: Start with 1-2 miles at a comfortable conversational pace, gradually increasing distance.

Advanced: Build up to 8-12+ miles depending on your race distance goals.

6. Strides and Accelerations

Accelerations or strides involve running 75-100 metres, building from a fast pace to an all-out sprint. They allow you to work on turnover and drive, helping you run faster.

How to do it:

• At the end of an easy run, perform 4-6 strides
• Gradually accelerate over 20 metres, hold maximum speed for 40-60 metres, then decelerate
• Walk back for full recovery between each stride

Benefits: Strides improve neuromuscular coordination, running economy, and leg turnover without excessive fatigue.

7. Tabata Running

Tabata running workouts are short, high-intensity interval training (HIIT) sessions perfect for building speed and anaerobic capacity.

How to do it:

• 20 seconds maximum effort sprint
• 10 seconds complete rest
• Repeat 8 times (4 minutes total)

When to use: These extremely intense workouts should be used sparingly—once every 7-10 days maximum—and only by runners with a solid fitness base.

8. Form Drills

Form drills are the bit of this programme I was most sceptical about and least good at, for the record. High knees, butt kicks, bounding — they feel performative when you do them on a pavement. A woman walked past me doing A-skips in my road once and I have never made eye contact with anyone in my street since.

But the drills that clicked for me were the ones that translated directly to running posture: arm swing drills especially, and anything focused on cadence. If you’re a heel striker with a slow cadence (I was both), even five minutes of drill work a couple of times a week will shift something. It takes a few weeks before you notice it carrying over into actual runs, but it does carry over.

How to put this into a programme

The exercises above are the what. This is the when and how often.

Strength work twice a week, speed sessions once or twice a week (depending on where you are), easy runs to fill the rest, one longer run at the weekend. That’s the structure. Everything else is just detail.

If you’re new to running or new to speed work (under 6 months):

Two runs a week plus one strength session is enough to start. On your two running days, one should be easy (30-40 minutes at a pace where you could comfortably chat), and one should be a very gentle speed introduction — 6 to 8 times, 30 seconds faster than normal, 90 seconds easy between each. Don’t sprint. Just a noticeable step up. The point is teaching your body what faster feels like, not flooring it.

Add your long run on a third day when you’re ready — start at 50-60 minutes and build from there. By week 8, you should be running four days a week and doing proper short intervals (400 metre efforts at 5k effort, 90 seconds rest between).

If you’ve been running 6 months or more:

You can handle two hard sessions a week. One speed session (intervals or hills), one tempo run (a sustained 20-30 minutes at “comfortably hard” — you could speak a few words but not a sentence). Keep everything else genuinely easy. One long run at the weekend.

A rough week looks like this: Monday, strength work. Tuesday, speed session. Wednesday, easy 40 minutes. Thursday, tempo run. Friday, rest or very easy 30 minutes. Sunday, long run. That’s it.

Months, not weeks:

The first four weeks are about building the habit and learning the movements — don’t push the speed sessions too hard, just get the pattern established. Weeks 5 to 8, increase the intensity slightly and add a second hard session if you weren’t doing one already. Weeks 9 to 12, the sessions should feel genuinely challenging and your easy runs should feel noticeably easier than they did at the start.

After 12 weeks, take a week very easy, then test yourself — a timed mile or parkrun. You’ll have a number to work with.

The 80/20 rule

There’s a principle behind everything in this post that’s worth naming explicitly, because once you understand it you stop wasting effort.

It’s called the 80/20 rule, and it applies to virtually every runner who’s ever wondered why they’re not getting faster. The idea is simple: roughly 80% of your running should be genuinely easy — easy enough to hold a full conversation, embarrassingly easy if you’re used to pushing yourself every session. The remaining 20% is where the hard work goes: the interval sessions, the tempo runs, the sessions that actually feel like exercise.

Most people do the opposite. They run everything at medium effort. Not easy enough to recover, not hard enough to make a real difference. The result is permanent mid-level tiredness and a pace that never moves.

The sessions in this post are your 20%. They work because the rest of your running is easy enough to let you actually do them properly. If you try to do intervals when you’re already half-knackered from running too hard on your easy days, you’ll just accumulate fatigue. Easy days exist so the hard days can be hard.

Worth writing that on a Post-it and sticking it somewhere.

How to Structure Your Weekly Training for Maximum Speed

To effectively combine exercises to run faster and longer with running workouts, you need a well-structured training plan. Here’s a sample weekly schedule:

Sample Weekly Training Plan

Monday: Strength training (lower body focus: squats, deadlifts, lunges) – 45 minutes

Tuesday: Speed workout (intervals or tempo run) – 40-50 minutes total including warm-up/cool-down

Wednesday: Easy recovery run + core exercises – 30-40 minutes

Thursday: Strength training (plyometrics and power: box jumps, jump squats, medicine ball work) – 40 minutes

Friday: Hill sprints or fartlek workout – 35-45 minutes total

Saturday: Long slow distance run – 60-90+ minutes

Sunday: Active recovery (easy walk, yoga, foam rolling) or complete rest

Key Training Principles

1. Progressive overload: Gradually increase training volume, intensity, or frequency over time
2. Specificity: Your training should match your goal race distance and pace
3. Recovery: Include regeneration days between load days for optimal adaptation
4. Variety: Mix different workout types to stimulate different energy systems
5. Consistency: Regular training over months produces the best results

Common Mistakes When Training to Run Faster

Avoid these pitfalls that can hinder your speed development:

1. Running Every Workout at the Same Pace

Most amateur runners run the same distance at the same pace two or three times weekly. This trains endurance but does not help improve pace. You need easy days, tempo days, and hard interval days.

2. Neglecting Strength Training

Many runners focus solely on accumulating miles. Research proves that incorporating strength movements into your routine—in addition to speed exercises—is essential if you want to run faster.

3. Doing Too Much Too Soon

Rapidly increasing mileage or intensity leads to overtraining and injury. Follow the 10% rule: increase weekly mileage by no more than 10% per week.

4. Skipping Warm-Ups and Cool-Downs

For high-intensity exercises and workouts, always warm up thoroughly and cool down properly to minimise injury risk and optimise recovery.

5. Ignoring Recovery

Recovery is when adaptation happens. Without adequate rest, you’ll plateau or regress. Include easy days, rest days, and proper sleep in your training plan.

6. Poor Running Form

Strength without proper technique won’t translate to speed. Focus on:

• Slight forward lean from ankles
• Relaxed shoulders
• Arms swinging forward and back (not across body)
• Landing on midfoot
• Quick cadence (170-180 steps per minute)

Additional Tips: How to Run Faster and Longer

Beyond exercises to run faster and structured workouts, consider these additional strategies:

Improve Your Running Economy

• Maintain proper form even when fatigued
• Optimise cadence: Aim for 170-180 steps per minute
• Run light: Reduce ground contact time with each stride
• Stay relaxed: Tension wastes energy

Fuel Your Performance

• Pre-run nutrition: Eat easily digestible carbs 1-2 hours before hard workouts
• Hydration: Drink consistently throughout the day, not just during runs
• Post-workout recovery: Consume protein and carbs within 30-60 minutes after hard sessions
• Overall diet: Maintain a balanced diet supporting your training volume

Prioritise Recovery

• Sleep: Aim for 7-9 hours nightly for optimal adaptation
• Foam rolling: Reduces muscle tension and improves mobility
• Active recovery: Easy walks, swimming, or cycling on rest days
• Massage or stretching: Regular mobility work prevents tightness

Mental Training

• Visualisation: Mentally rehearse running faster and achieving goals
• Positive self-talk: Replace doubts with affirmations during tough workouts
• Goal setting: Establish specific, measurable, achievable targets
• Race simulation: Practice goal pace in training to build confidence

Track Your Progress

• Training log: Record workouts, how you felt, and progress made
• Regular testing: Time trials or benchmark workouts every 4-6 weeks
• Wearable technology: GPS watches provide valuable pace and heart rate data
• Body awareness: Learn to recognise effort levels and adjust accordingly

Creating Your Personalised Plan: Exercises to Run Faster

Everyone’s starting point differs, so tailor these recommendations to your fitness level:

Beginner Runner Plan (Running less than 1 year)

Focus: Building base fitness and learning proper form

Strength training: 2 sessions weekly, focusing on bodyweight exercises

• Bodyweight squats, lunges, planks, glute bridges
• Light dumbbell work as you progress
• 2-3 sets of 10-15 reps per exercise

Running workouts: 3-4 runs weekly

• 2 easy runs (20-30 minutes)
• 1 fartlek or tempo run (25-35 minutes)
• 1 long run (gradually building to 45-60 minutes)

Plyometrics: Start with basic jumps once weekly after building strength foundation

Intermediate Runner Plan (1-3 years running experience)

Focus: Building speed endurance and power

Strength training: 2-3 sessions weekly

• Weighted squats, deadlifts, lunges, step-ups
• Box jumps, jump squats
• 3-4 sets of 8-12 reps for strength, 3-4 sets of 6-8 reps for power

Running workouts: 4-5 runs weekly

• 2 easy runs (30-45 minutes)
• 1 interval or hill workout
• 1 tempo run
• 1 long run (60-90 minutes)

Advanced Runner Plan (3+ years, competitive goals)

Focus: Maximising performance and specificity

Strength training: 2-3 targeted sessions weekly

• Heavy compound lifts (squats, deadlifts)
• Complex plyometrics (depth jumps, bounding)
• Sport-specific power development

Running workouts: 5-6 runs weekly

• 2-3 easy runs for recovery
• 2 quality sessions (intervals, tempo, hills)
• 1 long run (90-120+ minutes depending on race distance)

When Will You See Results?

The timeline for improvement varies, but you can generally expect:

• 2-4 weeks: Neuromuscular adaptations, improved running economy
• 4-8 weeks: Measurable improvements in running economy and efficiency from combined strength and endurance training
• 8-12 weeks: Noticeable speed improvements in time trials
• 12-16 weeks: Significant performance gains in race situations
• 6+ months: Substantial transformation in running speed and endurance

Consistency is paramount. Missing occasional workouts is normal, but maintaining regular training over months produces the best results.

Safety Considerations and Injury Prevention

As you implement these exercises to run faster and longer, prioritise injury prevention:

• Start gradually: Don’t add multiple new workouts simultaneously
• Listen to your body: Distinguish between productive discomfort and pain
• Address niggles early: Small issues become major injuries if ignored
• Proper footwear: Replace running shoes every 300-500 miles
• Cross-training: Swimming or cycling provides fitness without running impact
• Professional guidance: Consider working with a running coach or physiotherapist

Focus on good form and technique in all exercises. Start with bodyweight movements before adding weight. Listen to your body and rest if you feel pain or excessive fatigue.

The mistakes that stall progress

I’ve made most of these, which is how I know they’re worth mentioning.

Running easy days too fast. If you’re a bit breathless on an easy run, it’s not easy. Slow down. It feels counterintuitive but it’s essential — easy runs are what allow the hard runs to actually be hard.

Adding too much speed work too soon. One speed session a week is plenty when you’re starting out. Adding three in your first fortnight because you’re keen is how you end up injured or overtrained and wondering what went wrong.

Skipping the strength work. This is the one people drop first when they’re short on time, and it’s the one that makes the most difference to injury risk. Twenty minutes twice a week is enough. Don’t skip it.

Doing the same intervals every week. Your body adapts quickly. Mix it up — some weeks do 400 metre efforts, others do hill repeats, others do a fartlek run. The variety is the point.

Expecting results in a fortnight. Four to six weeks before you notice anything, two to three months before a meaningful shift. The compound effect is real but it’s slow. Consistency over intensity, every time.

Final Thoughts: Your Journey to Running Faster

Learning how to run faster through targeted exercises and workouts is an exciting journey that requires patience, consistency, and smart training. By incorporating the best exercises to run faster—including strength training, plyometrics, and varied running workouts—you’ll develop the power, speed endurance, and efficiency needed to achieve your goals.

Remember that running faster isn’t achieved overnight. It’s the result of:

• Consistent strength training targeting key running muscles
• Varied running workouts challenging different energy systems
• Adequate recovery allowing adaptation to occur
• Proper nutrition fuelling your performance
• Mental resilience pushing through challenging sessions

Whether you’re chasing a new 5K personal best, training for your first marathon, or simply wanting to feel stronger and faster on your daily runs, these evidence-based exercises and workouts will help you achieve your goals.

Start with the exercises appropriate for your current fitness level, gradually progress the difficulty, maintain consistency, and most importantly—enjoy the process of becoming a faster, stronger runner.

one of this produces overnight results, and I won’t pretend otherwise. Strength training for running is a slow build — you’re laying down a foundation that your running then gets to stand on. Most people notice something in four to six weeks. A meaningful shift in pace usually takes a couple of months of consistent work.

But the compound effect is real. Stronger legs, better form, a bit more explosive power — it adds up in ways that just running more doesn’t. If your times have stalled and you’ve been putting off the strength and plyometric work because it feels like a detour, this is me telling you it’s not a detour. It’s the point.

If you’ve added strength training into a running programme and noticed a difference (or not noticed one and want to compare notes), drop a comment below — always interested to know what’s actually working for people.

Frequently asked questions

How long before strength training improves my running pace? Most people notice something within four to six weeks — legs feeling more stable, a bit more power on hills, less collapse in the final kilometre. A meaningful improvement in actual pace usually takes closer to two or three months of consistent work. It’s slower than you want it to be, but it compounds properly once it starts.

How often should I do these exercises alongside running? Twice a week is plenty, especially when you’re starting out. You don’t need a dedicated gym session — two 20-30 minute strength sessions alongside your normal running schedule is enough to see results. The main thing is keeping it consistent rather than cramming it all in occasionally.

Can I do strength training and running on the same day? Yes, though I’d suggest doing your run first if you’re doing both in the same session — you want to run on fresh legs, not already-fatigued ones. If the sessions are far enough apart (morning run, evening weights, for example), the order matters less. Just don’t follow a hard interval session with heavy squats and expect either to go well.

Will strength training make me too bulky to run well? No. Getting noticeably bigger requires a significant calorie surplus and a very specific training focus — it doesn’t happen by accident from twice-weekly bodyweight and light resistance work. What you’ll actually gain is functional strength, not bulk. Elite distance runners do a lot of strength training. None of them look like powerlifters.

My pace hasn’t moved in weeks. What am I doing wrong? Usually one of two things: either you’re running everything at medium effort and not making your hard sessions actually hard, or your easy days are too fast and you’re not recovering properly between sessions. Check both. The hard sessions should feel genuinely difficult. The easy runs should feel almost too easy.

I’m exhausted all the time even though I’m only running three times a week. This is usually a sign that none of those three sessions is actually easy. If every run feels like work, you’re running too hard on the days that are supposed to be recovery. Slow your easy runs right down — if you can’t hold a conversation, you’re going too fast.

I keep getting little injuries — niggles that don’t go away. Two likely causes: you’ve increased your mileage or intensity too quickly, or you’re not doing enough strength work to support the load. The general rule is don’t increase your total weekly running volume by more than 10% in a single week. And do the strength sessions — they’re not optional if you want to stay injury-free.

I did intervals once and hated every second. Is that normal? Yes. Intervals are not enjoyable in the moment. They’re the kind of thing you’re glad you did after you’ve done them, not during. If you’re actually enjoying them while you’re running, you’re going too easy. The discomfort is the point — it’s what triggers the adaptation.

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• 5K Running Pace
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