Olympic sprinters make running look easy. It's almost like they don't have to try. So how do you develop leg muscles so you can run faster? We recommend focusing on the main muscle groups involved in running, such as the quadriceps, hamstrings and glutes. By strengthening these key muscle groups, you can see immediate results as you run faster than ever before! But we'll let you in on a little secret: sprinters workextremelydifficult to develop the muscles that help them run faster.
You've improved your form, endurance and stride, but how do you take running to the next level? Strength training is excluded from many runners' training programs. When included, strength training is treated as incidental cross-training to be performed on non-running days. But strengthening the muscles essential for running is the backbone of good endurance training. The right exercises target the musclesrequiredUnpleasantincrease walking speed.
The good news is that there are a lot of themValueMaxexercises you can do to strengthen the muscles needed to run faster, gain strength and improve running performance to beat the competition at your next big event.
Leg exercises to increase walking speed
1.Dynamic heating (Raptor)
If you want to increase your walking speed, you need to develop your leg muscles. Set your resistance to medium or maximumValueMaxRaptor and put it on your ankle. Start lying flat on your back, with palms facing the floor. From this position you can start with leg raises and knee drives (full and transverse). Make sure you complete equal sets for each leg.
After you've completed your reps, get into the prone position and begin doing abductor leg movements, perpendicular knee drives, or inline knee drives. Once you've completed the reps for both legs, move to a standing position and begin straight leg raises, bent leg push-ups, and hamstring swings. This warm-up is guaranteed to train your quads, hamstrings, calves and glutes.
2. Speed training(V8)
If you want to build explosive strength to increase running speed, this is the exercise for you! Place resistance bands loaded at the waist as well as on each quad. Start in a standing position, about 10 meters in front of the platform. You then explode forward, reaching top speed in about 50 feet before gradually coming to a stop. Simple and very effective,ValueMaxspeed trainingwill help you run faster.
3.High knees fall out(Raptor)
Attach one end of a resistance band to a sturdy anchor and the other end around your waist. Start in a standing position, about 10 meters in front of the Raptor. Start with high knees and full speed for 25 yards, repeat. High knee exercises target and strengthen your core, quads, glutes and calves. Due to the one-legged position during the movement, this exercise also serves to improve your balance.
4. Sprint exercises(VertiMax shockwave)
With the resistance at the waist and the other end anchored to itValueMaxShockwave, step away desired amountValueMax. Run through the Shockwave at medium speed, reducing your speed towards the end of your sprint. This exercise helps athletes gain high-speed training benefits while training at slower, safer speeds.
5.Lung Behind Front(Raptor)
Anchor yoursValueMaxRaptor (i.e. on a fence) and set the resistance at your waist. Get out about 10 meters in front of the Raptor. Continue with a lunge, knee raise, step down and then back to reset. Make sure to keep your foot low as you pull through. This is an ideal exercise for strengthening your core and leg muscles, both of which are essential for increasing your running speed.
6. Box jumping- (V8)
One of our favorite exercises withValueMaxV8, box jumps increase endurance and strength. Start by standing on the platform and attach resistance bands at the waist. Explode into box jumps for twenty seconds on/twenty off, for a three-repetition. Make sure you stay on your feet during the active part of the exercise.
7.Hoarding cravings(V8)
Hamstring pulls develop your plantar stability, hamstring speed and coordination. Hamstring pulls not only increase running speed, they also help reduce hamstring injuries. Start by attaching the resistance band to the arm of the other leg that will be cycling through it and the ankle of the leg that will be cycling through it.
When you complete the exercise, make sure your leg comes to the floor in full extension, below the center of gravity, with a slight pull behind the center of gravity in extension. When you go through the leg, ensure good recovery of the heel and go into a dorsiflex position so that the toe does not extend inwardplantairflexie. This exercise mimics the motions of running a track, so you can increase running speed by training smarter – not harder!
8.Step up running(V8)
The stronger your legs, the faster you will run! Starting on the platform, with resistance on the hips and thighs, step onto the box. Alternate mounting and dismounting with quick movements while engaging the plantar foot. Make sure you come through with a nice hip drive that engages the glutes for stability.
Whether you are a professional athlete, student-athlete or simply want to improve your personal best,ValueMaxresearch shows thisradicalimproves speed and ability to run faster. If you want to know more about howValueMaxspeed training system and method can help you run faster, contact a member of usdelay.
3 Quadriceps Exercises to Run Faster
Your quads (quadriceps) represent your thigh muscles. Quad muscles help you straighten your leg, and they help lift your knees toward your chest. They also generate the force to propel your entire body forward. Your quads play an essential role in your speed training body. The stronger your quads, the faster you run.
1. VertiMax Speed Training
If you want to build explosive strength to run faster, this is the exercise for you! PlaceValueMaxresistance loading at the waist, as well as each quad. Start in a standing position, about 10 meters in front of the platform. You then explode forward, reaching top speed in about 50 feet before gradually coming to a stop.Simple and very effective!2. Negative squat
Start by standing on youValueMaxplatform with your bungees set for maximum resistance. Hold a 25-35 pound plate or whatever feels comfortable and take a count of eight to lower into a parallel squat. After you complete the squat, take a count of eight to return to a standing position.3. Pause the squat jump
Stand on your platform, weighted at the waist. Assume a parallel squatting position. Place your hands on the back of your head and your elbows out. Jump up with a sudden effort. When landing, try to pause and remain still for a second. Repeat the jump again for 10 -12 reps.
3 Glute and Hamstring Exercises to Run Faster
Our glutes and hamstrings engage when we pull our knees and thighs toward the back of our body. They also intervene when we raise the heels to touch the glutes. Strengthening both your glutes and hamstrings will help you run faster.
When runners, we often injure the hamstring muscles because they are located at the back of our thighs. Injuries occur because the hamstring is often weaker and out of balance compared to the anterior thigh muscle. Hamstring injuries most commonly occur in sporting events that often involve high-speed sprints and kicks.
1. Trap Bar Deadlift with Bandheuptrek
This is a great exercise for your glutes and legs so you can run faster. Attach one end of a resistance band to a sturdy anchor and the other end around your waist. Walk forward until you feel a slight resistance in your waist. While resisting the band, perform aDeadlift met trapbar. Make sure to keep your chest up and your arms at your sides.2. VertiMax-sprong
Great for your quads, glutes and hamstrings. Start by getting into itValueMaxwith medium to heavy resistance (depending on your ability). Keep your knees above your toes, jump high and fast, then land safely. Repeat this for 10-20 seconds.3. Lifting pull drill
This exercise is great for preventing hamstring pulls and building proper form. It is designed to strengthen your muscles so you can run faster. Stand forward, using resistance on one wrist and also on the other ankleValueMaxand allow your leg to make a full rotation. Basically, you want to run in place. Be sure to keep your foot in solar flexion to ensure proper form and that your feet remain extended directly below your center of gravity.Whether you're a sprinter, long-distance runner, footballer and everything in between,ValueMaxhas been provenradicalimprove 40 yard sprint times and overall speed. If you want to know more about howValueMaxspeed training system and methodology can help you run faster, contact a member of usdelay. We look forward to helping you get light years ahead of your competition!
