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Once you fall in love with running and embark on your journey of training for races, it is natural to aim to run faster. When you are a beginner, the improvement in speed is a consequence of the quantum rise in endurance. This is because the gains are initially faster and taper off as you become a seasoned runner. Subsequent gains require you to add a variety of workouts to your training. 

The two methods to become a faster runner are speed workouts and strength training workouts for runners. The former is an essential component of speed training and focuses on developing your cardiovascular system to deliver oxygen and clear metabolic waste. Speed workouts include intervals, tempo runs, and repetitions. However, we are not going to focus on them because they are a staple of speed training in any case.

The latter aspect pertaining to strength is often neglected. However, it is this factor that activates muscles to develop power for speed. If we analyze the biomechanics of running, two facets stand out. These include the forward drive with the knee and the push-off with the ball of the foot. Do note that these actions need to be powerful. 

The forward drive requires the hip flexor to be strong. The push-off is a combination of the entire chain, which includes the calves, hamstrings, and glutes, providing propulsive power. You need to build some specific body parts to increase your running speed. 

Here are a few types of bodyweight strength, gym strength, and high-speed running exercises to help you run faster over a period.   

Forms of bodyweight strength exercises: Step-by-step guide

Listed below are some bodyweight strength exercises for runners that you may consider taking up:

1. Single-leg squat

The single-leg squat works the calves, thighs, glutes, and abdominals. This exercise is important for developing leg strength and helps in a larger ground reaction force at push-off. So, this leg workout for runners aids in increasing your overall stride length.  

Start by standing on your right leg. Now, lift the other leg off the ground and either extend it at 45 degrees in front or bend it at the knee. Keep your arms in front of you to stabilize your body.

Engage your core and move your butt back to slowly lower yourself until you are either at a half squat position or deeper if your leg strength is in a good enough posture 

Squeeze your abdominal muscles and glutes, as you push off the ground to come back to your starting position. Keep the left leg off the ground through the sequence.

Start with five repetitions (reps) and build up to 10. Do three sets for each leg.

2. Box jump

This workout targets the calves, glutes, and thighs. It helps develop explosive power in these muscles. Choose a box that is about 14-inch to 20-inch high. Use a height that works for you when performing this workout. It helps in an explosive push-off, which allows you to run faster when a speed workout demands it. 

Keep the box about one short step away

Stand with feet shoulder-width apart

Sink down into a squat with your arms swinging back at the same time

Explode upward by pushing off the ground with your feet. While doing this, your Achilles tendon and calves will generate force. Use your arms to now swing forward and upward to add momentum to your movement.

Ensure you land on the box with your knees bent and have a soft landing

Step off the box

Perform about five to eight reps and two to three sets. Make sure to recover well between each jump.

3. Walking lunges

The walking lunge is one of the best core exercises for runners. It closely mimics the functional muscles used in running. It strengthens the quads, hips, and core. This exercise will help stabilize the body during the stance and push- off phase of running, allowing you to maintain posture at faster speeds. 

Stand tall with your hands on your hips and step forward with your right leg; place the foot firmly on the ground

Sink your hips while keeping your torso upright and bending your right knee. The left knee will come close to the ground in a lunge.

Pause and feel the quads of the right leg contract to hold you in position isometrically

Ensure that your right foot is planted firmly in place. Now, rise and make a smooth transition by stepping forward with the left leg. 

Sink your hips and bend the left knee 

Repeat by alternating legs, as if you were walking forward with each lunge

Do 10 to 12 reps on each leg. Perform two to three sets.

4. Split jumps

This workout plays a pivotal role in core strength training for distance runners. It takes the standard lunge to the next level by helping you develop explosive power. It builds the hips, glutes, and core, helping you develop stability and balance. This aspect is imperative when running fast because balance and stability will help you maintain biomechanics. 

Stand tall with the right foot placed about 2ft–3ft in front of the left foot. This is called a staggered stance. Keep your arms by the side.

Engage your core and keep your torso upright. Lower into a lunge with the right thigh reaching parallel to the floor and bend your knees. The left knee will come close to the floor. 

Swing your arms up to gather upward momentum while jumping up explosively

Switch your legs while you are in the air so that your left leg comes forward and the right leg swings back

Land softly into a lunge with your left foot bent at right angles and your right knee coming close to the ground

Continue alternating legs in an explosive manner

Perform a total of eight to 10 reps. Do two to three sets. 

Types of gym strength exercises

Here are a few forms of gym workouts that can be beneficial  in strength training for marathon runners: 

1. Deadlift

It is a compound exercise, which targets the major body muscles, such as hamstrings, quads, glutes, core, shoulders, lower back, and upper back. You may perform this workout with a barbell or use dumbbells as an alternative. You will develop propulsive force at the hips and glutes, which will translate into a harder push-off from the ground.

Choose an appropriate weight for the barbell and place the equipment on the ground such that the forefoot is under the bar. Keep your feet shoulder-width apart. 

Bend forward with a straight back and grip the bar with an overhand grip (the palm should be facing toward your body), a little more than shoulder-width apart. To do this, squat down a little bit and bend your knees. Your head should be in line with your spine. 

Think of the hip as a hinge and lift the bar off the ground by straightening up. The knees and hips will extend smoothly and the shoulders will push back as the bar reaches the thighs. Remember that if the transition from bending over to straightening up is done in proper form, the bar will graze the shins and knees on its way up. 

Lower the bar slowly, ensuring you keep a straight back again

Perform six to eight repetitions. Do two to three sets. 

2. Seated calf raises

 The calves are constantly being worked when running. They are a major muscle group that comes into play for the push-off. This muscle group has two muscles. These include the outer calf (gastrocnemius) and the inner calf (soleus). The seated calf raise targets the soleus in a focused way while also working the gastrocnemius. With strong calves, you are likely to become a faster runner. 

Sit upright on a bench with your feet flat on the ground

Ensure that the bench’s height is such that your hips are more or less in level with your knees

Grab two dumbbells and place them on your knees

Tighten your abdominal muscles and slowly lift your heels off the ground while keeping the ball of the feet planted firmly

Make sure to lift the heels to the highest possible level so that your calves feel a full contraction 

Lower your heels back as slow as possible

Perform 10 to 15 reps. Do two to three sets.

Kinds of high-speed running exercises

Here are two high-speed running workouts to include in your training schedule:

1. High-intensity Interval Training (HIIT) or Tabata sprints

In this high-intensity form of running training, the heart rate reaches 95%-98% of your maximum heart rate for a short period. It works the anaerobic system and provides a boost to the neuromuscular system that trains the legs. You need to develop power and fast feet when executing this workout. So, you get trained for speed, which makes a transition into your submaximal runs, such as the half and full marathons. This training also improves running economy, which is a measure of how much oxygen you use at a certain submaximal speed. 

Begin with a warm-up by jogging gradually for 10–15 minutes

Choose a track or a straight and level road with no obstructions or uneven surface

Start a sprint and build as much speed as you can within 20 seconds

Slow down and walk or jog for 10 seconds

Repeat this eight times to get a 4-minute workout

Do only one set if you are a beginner

Rest for 90 seconds and repeat this activity for two to three sets if you are a seasoned runner

2. Hill sprints

Hill sprints help you develop a combination of leg strength and speed. They are also easier on the legs because the pounding you take is much less than running on a level surface. Apart from being useful in preparing you for hills in races, this exercise develops faster running ability since you are working against your body weight on an incline. 

Start with a warm-up by jogging with ease for 10–15 minutes

Choose a hill that has an inclination of 8%-12% with no obstructions or uneven surface

Burst up the incline in a sprint for 10–15 seconds

Slow down, turn around, and walk back down the hill

Ensure you have recovered well and your heart rate has dropped

Repeat this six times. Add a repetition every week to reach 12 reps. 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.