Getting faster is sometimes a difficult task to manage. Do you know how to make that happen? Here are 6 exercises to help you run faster that are backed by science.
Cesar, from The Sprint Project, is a YouTuber fascinated with ways to run faster. In one of his latest videos, he shared 6 exercises to help you run faster. These exercises are backed by science and were subjected to studies before publication.
If you are still a beginner in the running department, you can check out our guide on how to build confidence and keep your routine by clicking here.
Make sure you pay attention to his video below to understand how each exercise can help you run faster.
Related: Learn how to run a 5-minute mile
6 Exercises to Help You Run Faster
1. Jump squats
- 8 sets of 4 reps
- 4 sets of 8 reps
For 4 weeks do 8 sets of 4 reps. In the following four weeks, do 4 sets with 8 reps. 3 minutes rest between each set.
You should aim to do this three times per week.
Cesar urges people to hold lightweight plates while performing the jump squats barefoot.
2. Hip flexor training
For 8 weeks, perform this movement at least three times per week.
- 3 sets of 10 reps
3. Eccentric Romanian deadlifts
- 10 reps
Perform this exercise twice a week for 6 weeks. Add one set each week, with six sets by week 6.
This helps maximum speed sprinting.
4. Sled Push
Perform sled push sessions twice a week for 8 weeks in total, preferably with a heavy load.
5. Hip thrusts
- 4 sets per week of 6-12 reps
Perform the exercise for 8 weeks.
Use light weights to improve your velocity when sprinting.
6. Nordic curls
- 1 to 3 times per week
- 2-3 sets of 5-12 reps
Perform the exercise for 10 weeks.
- Sprints: Courtesy of CrossFit Inc.