Exercises to run faster

What would be the whole point of running if you don't get to run faster at least? If you go by foot to work, just imagine how fast and smoothly you would get there, full of energy, and no sweating.

Running can be the best exercise because you work with almost every muscle in your body as you're in motion. Not exactly the same way as lifting weights, but rather in a progressive way that lets you burn more calories which is actually what you really need, not build muscle.

The problem I see with building muscle is that you gain more weight, but weight means less speed.

The problem with weights is that they usually leave you exhausted. You probably think that's a good thing, but no. You're only feeling the pain of your muscles burning and no, you're not gaining speed, only strenght. But you don't really do anything with strenght unless...you need to lift more and more weights.

And the vicious circle goes on...

That's the basis of Ballistic or Explosive exercises that are recommended today for any kind of training, since these type of exercises are based on the notion that the speed of the lift will translate to faster limb movement.

In other words, you should lift fast to be fast. They can be no more wrong! The old 'no pain, no gain' can't be more outdated here.

The key for a real running workout is understanding the spring-mass model , used by locomotion experts to describe how we run.


This is the spring mass model for walking, for example.

Here are more references if you're interested:

Spring mass model for running and hopping

Spring mass model for walking by Geyer and Blickham

If you base your exercises on this model, you definitely have better chances of improving your speed and losing weight instead of gaining it, making you actually slower.

It's all about making the law of Physics and Mathematics work in your favor, rather than against you.

This is an ebook (with printed version available) that explains in great detail how you can achieve better results when it comes to running faster and make the most of this exercise. Based upon physiology and physics, it incorporates the most recent studies in running mechanics. This training program will dramatically increase running speed, jumping height and muscle power for all athletes.

The author is Barry Ross, a coach with more than 25 years experience, initially at track and field throwing events as well as general strength training.

His focus in the last 10 years is on increasing the strength and speed (power!) of athletes in a variety of sports including football, baseball, volleyball, basketball, tennis, rugby, cross country and track.

Among his most well known athletes are Jessica Cosby, winner of Pac 10 titles in the shot put and hammer, as well as a NCAA Division 1 title in the shot put and Allyson Felix who, as a 17 year old high school student in 2003, broke all of Marion Jones high school records in the 200 meters, while running the fastest 200 meters in the world that year.

Felix also became the first track and field athlete to go directly from high school into professional track. His strength training methods are used throughout the world by high school, college and professional athletes in a variety of sports including professional baseball, tennis and rugby.

The book is based on the training program Allyson Felix that got her to the objective of breaking the 200m world record set by Marion Jones.