How to Unleash Incredible Speed during Your Next Run
Your ability to unleash incredible speed at pivotal moments like these can transform your performance. It can set you apart from the rest of the pack. It can mean the difference between an average finish and a personal record.
Now you can train for those moments with the Extreme Speed Running Challenge, created by Ian Torrence, winner of 53 ultra trail marathons and lead ultrarunning coach for McMillian Running Company, and brought to you by HOKA ONE ONE. (Check out HOKA ONE ONE’s new lightweight Challenger ATR to make you faster than ever before.)
The Challenge uses downhill strides to build quad strength and improve turnover, while decreasing soreness. “Downhill running is ‘free speed.’ Gravity is working with you, not against you like when you run uphill,” Torrence explains. “You can run faster because your heart and lungs aren’t working so hard.”
“This is where the power in your running stride comes from,” says Torrence. The stronger and more explosive these muscles are, the faster and harder you’ll go.
The Journal of Strength and Conditioning Research found that runners who added strength workouts to their usual training regimen improved their mile time by 15 to 20 seconds.
Are you ready to break your speed limits? Supplement your running routine with the drills and exercises below so you can go full throttle when it matters most.
Perform this workout every 10 to 14 days.
For the final two strides, go as fast as possible while still staying in control.
How to do it: Do the exercises below as a circuit, perform the movements back-to-back without rest. Once you’re finished all three exercises, rest for two minutes. That’s one round. Do 3 total.
You should focus on form and power, not speed, says Torrence. The goal is to feel the burn without going to muscle failure. Watch the video below to see how to perform the movements with perfect form.
Your arm will stay like this throughout the entire movement. Keep your eyes on the weight. Roll onto your left side and prop yourself up onto your left elbow. Bracing your core, straighten your left arm and raise up onto your left hand. Pause, and then reverse the movement to return to the starting position. That’s 1 rep. Complete 8 reps, switch sides, and repeat.
Raise your right leg off the floor, your knee bent at a 90-degree angle. Then squeeze your glutes, drive your left heel into the floor, and push your hips up until your body forms a straight line from your shoulders to your left knee.
Hip Hinge: Stand with your feet hip-width apart. Set your head in a neutral position with your ears aligned with your shoulders, hips, and ankles, and maintain this position as you hint back and bend forward.
Squeeze your glutes at the top of the movement. Do it.