What leg excercises will help me to run faster (using weights)?

Question

I need an opinion from people who run but also lift weights, which excercises will help build stronger legs so I can run faster?

Answer 1

1)Snatch Grip Deadlifts – This exercise is basically a regular deadlift, yet you use a “snatch” grip. By taking this wider grip, you must get deeper “in the hole” when lowering the weight to the floor, thus further recruiting the posterior chain (hamstrings, glutes and low back). This exercise will put slabs of muscle on your glutes, hamstrings, spinal erectors, forearms and upper back.

2)Dumbbell Swings – To perform this exercise, first grab a dumbbell with both of your hands (use a hand over hand grip or interlock your fingers of both hands). Set your feet as if you were about to perform a squat, while holding the dumbbell in front of you. Squat down and let the dumbbell drop between your legs. Keep your back arched as you descend down and look straight ahead. Once you reach the full squat position, immediately explode up by extending at the hips, while simultaneously flexing at the shoulders and raising the dumbbell above your head. Keep your elbows straight.

3)Power Clean/Power Snatch
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The following don't include weights but have as much if not more effect on the body.


Plyometrics Exercises will make you run faster. Plyometric exercises should be performed fresh and at maximum intensity. These type of exercises should always be performed on a soft surface as they can damage your joint when don on concrete, tartan, ect.

Once you get tired from these exercise and you're struggling you should stop. If you continue these exercises while your puffed-out they will no longer be a true plyometric exercise.

Here are some exercises below;
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1)Alternating split leg jump - Start in the lunge position with your right leg in front.
Then jump (using your arms as you usually do while jumping) up into the air and land back in the squat position with your left leg in front.
Immediately after landing explode upwards again landing with your right leg in front.

Do 8-15 jumps or until breathing heavily with at least 40 seconds rest.

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2)Knee Tuck Jump - Jump as high as you can, and get your knees towards your chest.

Do 5-10 jumps or until breathing heavily with at least 50 seconds rest.

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3)Single leg bound - Bound/Hop on one leg with the other leg looking like it's cycling backwards

Do 5-10 jumps or until breathing heavily with at least 45 seconds rest.

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Here is also an exercise that you can do while on the computer eating dinner or even watching TV;

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This exercise strengthens your lower leg extensors, otherwise known as your shin. Point your toes towards your shins, as close as you possibly can and hold it for as long as you possibly can.

This exercise will increase not only speed, but jumping height as well.

Answer 2

I wont encourage using weights because it might cause injuries.
Some simple leg excercises will be the invisible chair:
Try to sit on air by leaning ur back against the wall. ur legs should be 90 degrees. It will look like you are sitting on a chair. For starters hold for about 1min. Increase the time to intensify trtaining. You will feel strain on ur thighs.

Step ups: find something that is stable, height should be about knee level. (maybe a chair in the park) Place left leg on support and using that leg's power bring up the other leg. now step down using the left leg(the left that comes up first) followed by the right. Now start using the right leg. Do this for 1mins for beginners.increase time to intensify.

hope you have fun.^^

Answer 3

Calf lifts. There was a machine at my high school that placed weight on the shoulders which basically lifted by tiptoeing. It may sound difficult, but I could do 200lb+ wasily.

Answer 4

core

Answer 5

I do squats with weights just resting above my chest, also a great exercise for your calves is to tip-toe in place up and down with the weights resting above your chest.

Answer 6

Depends on what distance you want to cover faster.

Answer 7

anything cardio.....go for a walk, run or bike ride. squats are a good bet to. swimming is also a fun summer time workout

Answer 8

running uphills over and over and over again will help you run faster without using weights.

more effective too.

Answer 9

Shane,

For me, building my core helped my runs.