All Women's Talk

7 Exercises to Help You Build up Your Running Distance Increase Speed Fitness ...

By Tara

If you are training for a distance race and looking to become a faster runner, then you have come to the right place. As a distance runner, trainer and coach for well over a decade, I have helped thousands achieve their running dreams and I can help you too. If you have not honed in on healthier eating, this should be the first step in your journey. And next there are a number of exercises that can help you to increase your speed and become faster. These exercises will help you to show you have what it takes to go the distance and do it super speedy. So are you ready to get started? Then before you lace up your running shoes, make sure you perform these exercises in your weekly routine!

1 Running

Okay it may sound like a no brainer but to run faster and longer you need to put in more miles. The primary way to be prepared for a longer distance race is to add more miles into your weekly schedule. So get out for a run, increase the duration that you are running for and for shorter runs pick up the pace. In a matter of weeks you will see a vast improvement!

2 Lunges

Lunges are a great strengthening exercise to help you run longer, stronger and faster. It is amazing how an exercise that looks so simple can do so much, when added to your regular training routine. Just make sure to perform this exercise slowly, with proper form and if you want to work your upper body as well, simply add weights!

3 Burpees

Runners of both long and short distances need to have strong legs that will hold for the test of miles and burpees are a great exercise to help you achieve this. Just make sure you lower your body properly as you thrust your legs back to make the most out of this ultimate lower body exercise!

4 Plyometrics

Plyometrics are exercises with jumps in them such as the jump lunge, jump squat, and even the box jump. Although these exercises put a lot more stress on your body, these bodyweight exercises will help you get speedier and even target your core. Just don’t overdo this training and never perform more than one day per week.

5 Plank

I love the plank because this is an essential exercise for runners and all athletes alike. But if you are like me and you have been doing the plank for as long as you can remember you may want to bump it up to the next level and perform on an exercise ball or even foam roller. If you perform this on an exercise ball or foam roller, you will feel an instability that will help you work your core even more and in no time you will be running stronger and longer!

6 Med Ball Exercises

There are an array of med ball exercises that you can do to challenge yourself even more in your workouts. Medicine ball exercises will target your core and help you to have a runner’s edge to get you to the finish line even faster!

7 Sprints & Sprinting Drills

You can’t expect to run your best race without ever practicing that speed in your training, right? So head to the track or if it is snow covered, get on your treadmill and perform a speed workout once a week or every two weeks. If you track your progress and push yourself, you can see a tremendous outcome in your running times.

So tell me what distance are you training for and what is your race time goal? Well good luck to you and happy running! With training, dedication and passion you will see great results in your running times!

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