How to Run Faster | Evidence-Based Strength Training for Runners | Victoria BC
By Julia Cole, CAT(C) – Athletic Therapist & Strength Coach | Proactive Therapy, Victoria BC
Whether you're chasing a personal best in your next 5K, preparing for a half marathon, or simply trying to keep up on the soccer field, one question comes up over and over:
"How do I get faster?"
Most athletes assume the answer is simple:
Run more.
Running is obviously essential, but research consistently shows that running performance improves when you combine quality run training with strength training, power development, smart recovery, and progressive programming.
The fastest athletes aren't just good runners—they're strong, efficient, and able to produce force with every stride.
1. Build Strength (This Is the Biggest Thing Most Runners Miss)
If I could only recommend one thing besides running, it would be heavy strength training.
Why?
Running speed isn't just about your cardiovascular fitness. It's also about how much force you can put into the ground and how efficiently you use it.
Research has shown that heavy resistance training can improve:
Running economy
Time-trial performance
Force production
Sprint performance
Injury resilience
In fact, recent systematic reviews found heavy resistance training often produces greater improvements in running economy than plyometric training alone, especially when performed consistently for 10 weeks or more.
My favourite exercises
Bulgarian split squat
Romanian deadlift
Step-up
Heavy calf raise
Walking lunge
Split stance deadlift
Aim for 2 strength sessions per week during most training blocks.
2. Don't Ignore Your Calves
Your calves are often overlooked, but they're one of the hardest-working muscle groups while running.
With every stride they help:
Absorb force
Store elastic energy
Propel you forward
Weak calves mean your body has to work harder to maintain the same pace.
Heavy standing and bent-knee calf raises should be part of almost every runner's strength program.
3. Improve Your Running Economy
Running economy is simply:
How much energy it takes to run at a given pace.
Two runners may have identical fitness levels.
The runner with better running economy uses less energy.
That means:
✔ faster pace
✔ less fatigue
✔ stronger finish
Strength training, plyometrics, and consistent running all improve running economy over time.
4. Develop Power
Running isn't slow.
Each foot strike occurs in a fraction of a second.
Once you've developed a solid strength base, adding plyometrics can improve how quickly you produce force.
Examples include:
Pogos
Box jumps
Bounds
Single-leg hops
Skater hops
These don't replace strength training—they complement it.
5. Run Easy... Really Easy
One of the biggest mistakes recreational runners make is running every run at the same pace.
Instead, build variety into your training.
Include:
Easy runs
Tempo runs
Intervals
Long runs
Recovery runs
Easy runs allow your body to recover while still building aerobic fitness.
6. Don't Skip Recovery
You don't become fitter during training.
You become fitter after training.
Recovery includes:
Sleep
Nutrition
Hydration
Recovery days
Managing weekly training load
More isn't always better.
Better is better.
7. Improve Your Movement Quality
Running is essentially thousands of single-leg hops.
Small movement inefficiencies repeated thousands of times become big problems.
Rather than chasing the "perfect running form," focus on improving the physical qualities that support efficient movement:
Hip strength
Single-leg stability
Trunk control
Ankle mobility (where appropriate)
Coordination
As these improve, your running often becomes more efficient naturally.
8. Don't Just Train Hard. Train Consistently.
The athletes who improve the most usually aren't the ones doing the hardest workouts.
They're the ones who stay healthy long enough to string together months of quality training.
That means:
Progress mileage gradually
Strength train year-round
Address small niggles early
Don't ignore recovery
Consistency beats perfection.
What About Athletes Who Run as Part of Their Sport?
This advice isn't just for distance runners.
Soccer players, rugby players, field hockey players, lacrosse athletes, and many others all rely on speed.
These athletes benefit from:
Heavy strength training
Single-leg strength
Plyometrics
Sprint mechanics
Change-of-direction drills
Deceleration training
The stronger and more powerful you become, the greater your ability to accelerate, decelerate, and repeat high-intensity efforts throughout a game.
My Top 3 Exercises for Running Speed
If you only have 20 minutes twice a week:
1. Bulgarian Split Squat
Builds unilateral strength, improves force production, and transfers well to running.
2. Single-Leg Romanian Deadlift
Develops posterior chain strength, balance, and hip control.
3. Heavy Standing Calf Raise
Improves calf strength and the ability to produce force with every stride.
Simple.
Effective.
Evidence-based.
How Athletic Therapy Can Help
If you've plateaued despite running more, the limiting factor may not be your cardiovascular fitness.
A comprehensive assessment can identify areas that may be holding you back, including:
Strength deficits
Single-leg control
Running mechanics
Mobility limitations
Previous injuries
Training load
From there, we can build a personalized program to improve your performance while reducing your injury risk.
The Bottom Line
Running faster isn't just about running more.
The strongest evidence supports combining quality run training with:
✔ Heavy strength training✔ Progressive overload✔ Plyometric training (once a strength base is established)✔ Adequate recovery✔ Smart programming✔ Consistency over time
Whether you're training for your first 10K, a marathon, or simply want to be faster on the soccer field, becoming a stronger athlete is one of the best investments you can make in your running performance.
If you're looking for Athletic Therapy or strength coaching in Victoria, BC, I'd love to help you build a program that improves your speed, keeps you healthy, and gets you performing at your best.
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