How to Run Faster Without Using Special Equipment | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How to Run Faster Without Using Special Equipment

January 9, 2012

Must See Running Videos

As a speed coach, I'm asked all the time, "how can I run faster?" I've got a ton of ways to accomplish that, but after many years of answering this question, I've been able to boil it down to a simple, cheap method: find a hill.

If you can find a hill with a gradual incline—experts suggest an angle of five to 10 degrees is optimum—then you can perform a pretty awesome speed workout that will get you running faster in no time.

Resistance and assistance running are great methods to get faster—and you can do both on a hill. If you run up the hill, that provides resistance. If you run downhill, that's assistance running.

The benefit of running with resistance is to improve stride length and power. You will need fewer steps to make it from point A to point B, thus reducing your time and making you faster. Assistance running improves stride frequency, so your legs turn over quicker, and once again, you are improving your speed. By combining both methods, you will be able to run faster.

So, here's a sample workout you can use to get faster. The most difficult part will be finding the right angle. If the angle is too steep, when you run downhill, your legs will go too fast and you might be running on your heels or risk pulling a hamstring. This would create a braking effect and do the opposite of what you want to accomplish. Again, a hill with a five- to 10-degree angle is ideal. For space, you can use anywhere from 10 to 30 yards to be effective. Try my suggested speed workout:

Speed Workout
At the end, do two or three regular sprints on flat ground just so you can feel the difference.

  • Perform a Dynamic Warm-Up
  • Do five uphill runs of 20 yards each, resting 60 seconds after each
  • Do five downhill runs of 20 yards each, resting 60 seconds after each
  • Perform two to three flat ground 20-yard sprints

That's it. Do this workout three times a week and allow a day's rest between hill runs. The workout costs you nothing and will help you improve your speed in no time.

If your sport requires sprinting further than 20 yards, adjust the workout accordingly. Just increase your rest time a little so you are fully rested for your next sprint.

Photo:  naturallyengineered.com

Adam Kessler is a speed coach. He has worked with state championship teams, as well as athletes in different sports, many of whom have competed in the NBA, NFL and overseas. His company, Fitness Planning Consultants, is based in Columbus, Ohio. He is also the founder of howtorunfasternow.com, a website that covers current trends in speed development, plus what professional athletes are doing to make themselves stronger and faster.

Adam Kessler
- Adam Kessler is a speed coach who has worked with state championship teams, as well as with athletes in different sports, many of whom have...
Adam Kessler
- Adam Kessler is a speed coach who has worked with state championship teams, as well as with athletes in different sports, many of whom have...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,728,368
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,266,296
Derrick Rose Explains How He Stays Positive
Views: 5,035,621

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,871
James Harden Resisted Euro-Step Views: 11,726
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,587
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,035,621
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

The Only 2 Running Diet Rules You Need to Know

Why Jogging Is Counterproductive

7 Endurance Tips From Ultramarathon Runner Ian Sharman

9 Things Every Trail Runner Should Have

Weight Training for Runners: 3 Full-Body Moves

3 Things You Must Do Before Trying Minimalist Running Shoes

Get Geared Up for the Wall Jump Obstacle

Guide to Common Running Terminology

You're Doing It Wrong: Running

5 Keys and A Workout Plan for An Awesome 5K

Running Tips for True Beginners

5 Ways to Freshen Up Your Run

Tired of Tiring During Runs? Try These Jogging Pace Drills

Are You Ready for a Tough Mudder?

8-Week Spartan Beast Training Program

Maximize Your Trail Running

6 5K Tips for a Great Running Experience

Off-Season Triathlon Training Tips and Workout Program

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

10 Fresh Tunes for Your Running Playlist

The Exercise Every Runner Must Do

Learn the Secrets of Tapering

STACK Challenge: Army Two-Mile Run

5 Un-Smooth Habits That Ruin Runners

How to Control Your Breathing During an Obstacle Race

Are You Ready for the Arctic Enema?

8 Things I Wish I Knew Before I Ran My First Marathon

How to Design a Running Schedule That Fits Your Life

Don't Choke on Race Day: Tips to Run a Better Race

Be Ready to Run a 5K in 6-8 Weeks

Pick The Right Running Partner (The First Time)

10 Fresh Running Destinations in the U.S.

The Most Effective Form of Endurance Training

The Obstacle Course Racer's Guide to Fixing Muscle Cramps

5 Questions Runners Should Ask Themselves During Every Run

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

4 Steps to Win Your Next Race

6 Best On-the-Go Snacks for Runners

How to Prepare for the Spartan Race and Other Mud Runs

An Introduction to Strength Training for Runners

7-Year Old Triathlete Sets 5K Record

How to Start Your Barefoot Leg Workout

Hunter McIntyre Rises Above the Competition