Run your fastest mile with these 4 exercises!

The obvious solution to running faster is to run often and push yourself, but we can also improve our top end speed and endurance by including these exercises into your training program.


Running up and down a hill can do many things to improve your running ability. Anaerobic repeats of 10-90 seconds with ample rest time to duplicate the same effort every time will increase your explosive ability and top end speed. Longer work intervals, like a 1/8 to a 1/4 mile with a 1:1 or 1:2 work to rest ratio will improve muscular endurance and lactate threshold. 


These are much like lunges but allow the gluteal muscles to be isolated much more than lunges tend to offer. Also, the unilateral nature allows us to balance our bilateral strength which will reduce risk of injury. The eccentric contraction phase (landing) of a split squat will help build the connective tissues like tendons and bones, especially during dynamic variations. Check the video below for 4 variations of dynamic split jumps.


Climbers, while grueling to perform, they are an extremely efficient exercise to hit the entire body. Your core should be tight, supporting your lower back, while your hip flexors drive your knees to your chest. Shoulders should be directly over your hand allowing your serratus muscles to support your ribs. A combination of cardio, muscle endurance, and shoulder stability are all being worked on. 

PRO-TIP: The lighter you feet are to the ground the more core work and less quadricep(thigh) burn you should feel.


We have all read about the benefits of dead lifts as a "can't miss" strength exercise. For my runners I prescribe SL DeadLifts because they force your Glut Medius to stabilize the hip. Glut Medius is one of the most important muscles to work to avoid injury when increasing distance and speed. These can be performed with a barbell or a par of dumbbells. 


PRO-TIP: Be sure to keep the hips square. Don't allow the leg you're elevating behind you to open up your hip to the outside. This is most easily achieved by ensuring your core is tight and your pelvic tilt doesn't change through the motion.