How to get faster at running

And we’ll let you in on a secret: the gym is your best friend. From lower body exercises that give you power to indoor hills when the weather isn’t looking its best, Virgin Active is here to help you run faster. 

Strength Training 

Strength training is non-negotiable for runners. But it’s quite a different experience to the freedom of the open roads and trails, which is why it’s easy to gloss over. 

But strength training has stacks of benefits for getting quicker times in your runs. 

For starters, it can help you kick up more power. With stronger leg muscles, you’ll strike the ground more forcefully, giving you the propulsion needed to push through your run at greater speeds. Not only that, but you’ll also be able to take longer strides with a strong force. 

Strength training, particularly with heavy weights, can also prepare your muscles to work through fatigue. The more you train strength, the more efficient your muscles become at using energy, directly impacting how you perform during runs. So when you do that, you can push yourself to reach a slightly faster time. 

A strong core and good overall stability are also really important for your runs. That’s because you’ll waste less energy when you have a solid running form. 

And if all that wasn’t enough, strength training will also help you become more coordinated by improving the communication signals between your brain and muscles. On those long runs, this translates to more fluid motion, improving efficiency and reducing wasted energy. 

Some good strength exercises to try to improve your running speed are squats, deadlifts, lunges, box jumps, glute bridges, planks, crunches, and Russian twists. 

Unilateral Work

Another crucial element in your strength training is unilateral work - exercises that train one side of the body at a time. Running is a unilateral motion, meaning you’re always using one leg to push off the ground while the other recovers. By focusing on each leg individually, you can correct imbalances, improve movement efficiency, and reduce the risk of injury. 

Exercises like single-leg deadlifts, Bulgarian split squats, and step-ups help strengthen each leg independently. This also improves balance, coordination, and running form, making your stride more powerful and fluid. 

Class recommendations: Lift Club, Strength and Conditioning 

HIIT & Hill Sprints 

Hill running outside is easy enough if you live in a place with lots of hills, and maybe lots of sunshine. But during the winter, for example, you might find it difficult to motivate yourself for a hill run. Just because you can’t get out, it doesn’t mean you should avoid hill running altogether. 

A varied training plan with different elevation, speed, and movement patterns will take your running the extra mile. It helps build overall fitness, endurance, and injury prevention by ensuring you’re not overusing the same muscles repeatedly. 

Hill sprints 

Hill sprints are a great addition to your workout routine. Why? Because it activates fast-twitch muscle fibres - fibres that provide power by contracting quickly. These fibres engage when you sprint, but they tire quickly. The good news is that hill training helps condition them, making them more resilient and allowing you to push through fatigue. 

Your heart also has to work harder when you’re going uphill. Training this way regularly can improve cardiovascular fitness by enhancing your body’s ability to distribute oxygen and recover faster. Over time, hill running will feel easier, and running on flat surfaces will be faster too. 

Setting a treadmill on an incline (or following a specific hill running program on the machine) will help you develop your range of motion for faster runs. 

High-Intensity Interval Training (HIIT) 

HIIT can really help you hit your stride. Alternating between high-intensity and low-intensity movements is a powerful tool for building cardiovascular fitness as well as developing speed and power. 

While you can do interval training on a run - alternating between sections of fast pace and easier difficulty - you’ll also feel the benefits of a HIIT class in the gym. HIIT helps your body clear lactic acid more efficiently, improving resilience and adaptation for when you want to push your body further. 

Again, you’ll be improving your cardiovascular health, which is key to increasing your pace per mile. 

Class recommendations: HIIT, Strength and Conditioning, Cycle 

Mobility & Flexibility 

Want to go faster? Don’t forget about mobility and flexibility. It’s easy to overlook, but it plays a huge role in your performance. 

Tight hips, hamstrings, or calves can seriously hold you back, causing discomfort and restricting your stride. To run faster, your muscles need the freedom to fully stretch and contract, and that’s where flexibility comes in. 

Incorporating yoga, dynamic stretching, and foam rolling into your routine will help loosen up those tight spots and improve joint mobility. When you have a better range of motion, your running form improves, and you waste less energy. 

Not to mention, increased flexibility helps prevent injuries by reducing muscle tension. So, while you’re focusing on strength and speed, don’t forget to take a few minutes to stretch. A simple routine of hip openers, lunges, and hamstring stretches before and after your runs will keep you moving smoothly and efficiently. 

Class recommendations: Yoga, Reformer Pilates 

So, there you have it. If you want to run faster, mix strength training, HIIT & hill sprints, and mobility & flexibility into your routine. Strength work builds power and endurance, helping you push off the ground with more force. HIIT and hill sprints improve speed, stamina, and overall fitness, making those faster paces feel easier. And don’t forget mobility - keeping your muscles flexible and your joints moving smoothly will help you run more efficiently and stay injury-free