6 Exercises To Run Faster!

The key to running fast is finding a balance; making your body strong and resilient, teamed with following a well thought out running programme. Heather is here to go through 6 exercises designed to make you a stronger and more efficient runner, decreasing your risk of injury and helping you to take your running to the next level.
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Run and run as much as you like, if that is all you do, eventually you will reach a plateau or even worse pick up an injury. The key to running fast is finding a balance; making your body strong and resilient, teamed with following a well thought out running programme.
In this video we are focusing on the strength side. Heather is here to go through exercises that are designed to make you a stronger and more efficient runner. These should decrease your risk of injury and help you to take your running to the next level.
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[@toddholmes1719]

Thanks for reminding us that triathlon fitness is not just about swim, bike, run. I do strength training at least once per week. I can’t say for sure that it makes me faster, but it definitely makes me more stable and less prone to injury.

[@neygart1929]

I could listen to her voice endlessly. Love the videos/guides/tips, keep up the good work.

[@leekellyplayle4140]

I love lifting as well as running, it helped me shed just under 3.5 stone and go from an overweight out of puff 40 year old, to a healthy strong 42 year old with some impressive one rep max's and a 22:38 5k & 47:10 10k pb

[@heatherfell_oly]

Lee great to hear you have found the perfect combo 👌

[@leekellyplayle4140]

@@heatherfell_oly thank you 👍 I felt I wanted to get in shape for myself and my family, that way they have to put with me for longer 😆 pa love the channel some great tips for aspiring amateurs like myself

[@ifonly2675]

I run 6 days a week and i'm fine. However i do road runs, trail runs, short runs, long runs, very steep hills runs, not so steep hills runs, fast runs, slow runs, and rotate 6 different pairs of shoes with different cushioning and different drops. I love it, keep improving and am not injured. Variety is the key

[@KhurramKhankk]

Coming from a body building background, and as a certified fitness trainer, you did really well explaining all these exercises, Heather. As always great work. Thanks!

[@heatherfell_oly]

Thank you Khurram, glad you enjoyed it!

[@steveco1800]

Nice video. I do most these weekly at home. Take it easy on your legs when starting out - no need to go to failure. Don't want to become crippled for other running/cycling training

[@danielconnor600]

I have been training for my first triathlon (70.3 in Helsingor, Denmark next month) for over a year. Several folks have suggested using "systems" approach vis-a-vis kettle bells as a better work out than any "isolated" free weights workouts. Any comments to such a thing? Secondly, being a Yank (from San Fran area) coming to Europe for my big inaugural event, how many days before the race do you suggest to get acclimated to the environment and clock change? I have watched almost all of your videos and appreciate all the insight and hard work you and your team has done, Heather! Hopefully GTN will be in Helsingor next month (June 23) and I can say hello to the team! Regards, Dan Connor

[@gtn]

Do you find going to the gym helps you running? Let us know!

[@thomaspress7911]

I can’t go to the gym yet I’m only 13 😢

[@gtn]

@@thomaspress7911 Your time will come! 🙂

[@parttroll1]

@@thomaspress7911 build yourself a pain cave and do home workouts. No gym fees to pay either

[@incognito8023]

It helps! But you can do some body workouts also :-) Calisthenics are there to help!

[@carlbyronrodgers]

Prefer to use hills.

[@BucketlistFitRunning]

Yes, strength training, something we all need, most add into our plans early in the year, but few keep at it all when the volume goes up. Very important though, and great tips here!!

[@heatherfell_oly]

Bucketlist great to hear you're on the same page!

[@ketanmamtora4693]

Great video! Very helpful

[@likemarksee]

I don’t doubt the benefit of S&C, but running more has always worked for me and is pretty much guaranteed to make you faster. I only see this as a way to help prevent injury and therefore enable more miles per week. (Just adding S&C alone probably won’t make you ‘much’ faster, in my opinion.)

[@janes.9736]

Thanks for this. When in the year would you use this type of workout?

[@cecirose4653]

Thank you so much. Your videos are always really helpful. Hoping to run an new half marathon pb in September. I will try this out for sure. Keep up the great work!!

[@heatherfell_oly]

Ceci thanks and good luck with your half marathon!

[@kateshephard4920]

I love the socks too. Could you let us know where they are from? Great video and instructions.

[@damachinen]

This was great, thank you.

[@heatherfell_oly]

Glad you enjoyed Jad :)

[@MA-mc7vq]

Awesome vid - thank you 😊

[@richardjuniper]

Great video Heather. How many times a week is sensible to add these in?

[@heatherfell_oly]

Richard thanks. I would recommend 2-3 times per week but mix them up.

[@lisapet160]

Suggested 3 sets by 8 reps is rather for bodybuilding. But since it's basically one routine per muscle group, gaining to much of lean mass is highly unlikely. Good explanation - those crane pendulum stuff must rock.... I mean: must activate higher "rear end" for running strides comparing to rubber band pull-backs. Will try. Explaining advantage of free weights for shoulders stability rocks too.

[@ellismccoy]

Agree I would think the point of this is to increase strength primarily. I'd suggest lowering reps (max of 5) and increasing weight. That's certainly the consensus in the cycling community at the moment.

[@jeromeattia7481]

How many time a week would you do this routine, and if you insert it as part of the season how many when and how it evolves? (like 3 times a week from november and in winter to only once a week from june to september/last triathlon) Tks, great vids as usual

[@cathrinejones7294]

Would love to try these, currently only doing body weight exercises, unfortunately no access to weights etc any ideas for substitutes many thanks for any help

[@iancathcart74]

Super helpful video and well delivered! Suspect socks thou! 🙂

[@heatherfell_oly]

QPRcat don't diss the socks ;)

[@chubbychappie]

Great workout and awesome socks.

[@victorlwd]

is it me or does the link to the shop no longer works in the last couple of vids ? thnx for yet another great vid

[@gtn]

Hi victorlwd, are you still having issues with the shop links? Glad you enjoy the videos! 🙂

[@victorlwd]

@@gtn nope all working fine now

[@gtn]

Hey victorlwd - Just wanted to thank you for bringing this to our attention, all is now fixed!

[@victorlwd]

thats the least i could do after all you and the team have done for me and the tri community in making us better , after all we're 1 big family loving the same sports STAY COOL , STAY AWESOME AND TRI-ON

[@debbyroy8299]

Big thanks!

[@heatherfell_oly]

Debby glad you found it helpful :)

[@simonbedwell7497]

does anyone know what the cable pull exercise is called at all please? trying to log it as a strength exercise but doesnt seem to be on garmin connect at all. thanks

[@hugoapapaixao]

good vídeo, but I hope that in a near future you could talk too about how to run faster using only exercises with the body height, without need of any equipment. Keep up the good work!

[@MFper4mance]

Most of these exercises don't need gym. They can be done at the park. That one legged exercise can be done with any weight (one legged deadlift). Use a really heavy book or 5L of sand. No excuses :p

[@hugoapapaixao]

@@MFper4mance I know that, but if you don't have a park near home, you can't use them.

[@MFper4mance]

@@hugoapapaixao há sempre maneira :p há TRX ou parques de criança ou de futebol

[@hugoapapaixao]

@@MFper4mance é bom ver que portugueses também seguem este canal. TRX implica comprares material... mas sim tens razão, existem parques de criança ou de futebol.

[@bikeanddogtripsvirtualcycling]

I'm due to start training with a coach mid June after my next marathon as I have not been getting any faster with my running. He is fairly high up in the BTF, so I may progress in to the cycle and swim training once i get my run speed dialed in

[@nischitshetty6088]

Truly helpful

[@heatherfell_oly]

Thanks, glad you enjoyed it.

[@davidadair2915]

I know that your feet are to be flat on the ground for barbell bench presses, but you did dumbbell bench presses with only your toes down. Is this proper form for dumbbell bench presses?

[@heatherfell_oly]

David, very observant of you, my hip flexors are so tight I struggle to get my feet down.

[@thedanishking1524]

"wide grip to engage the lat muscles more specifically" the underhand close grip pull-up is actually a better exercise for engaging the lats since it gives a better stretch on the muscle.

[@anthonymarconi761]

Great video! Although not the best idea to lift in these shoes, at least for the lower body exercises...

[@heatherfell_oly]

Anthony I have never had any problems lifting in running shoes. I don't think many triathletes are going to invest in lifting shoes with the amount of equipment we already have.

[@anthonymarconi761]

Heather Fell I totally understand and agree - and that’s coming from a guy who loves gear lol. I should have nuanced and mention it might generally not be a problem with relatively light loads. But while I’m not advocating buying serious weightlifting shoes, I still feel a firmer platform like some dedicated cross trainers are better and to a certain extent safer for squats. Specially compared to those magical cloud On shoes 😅 not trying to spark debate and I really appreciate your response, maybe I’m too old school but for me if the sole is too bouncy/soft I don’t use them for squats and would rather go with socks or barefoot for maximum control and support from the ground up. In any case, thanks again for your reply and video!

[@heatherfell_oly]

@@anthonymarconi761 I hear you're point and really appreciate you taking the time to reply. I am glad you enjoy our videos and we love to hear your feedback. All the best, Heather.

[@anthonymarconi761]

@@heatherfell_oly I totally enjoy them even though I'm neither a triathlete nor a runner (I run because that's part of what boxers do actually). They have high production values and are informative and entertaining at the same time with a great cast (same for GCN). I shared that particular one with a friend who's fond of strength training but is training for a first marathon at the end of the year, so very much appreciated!

[@thomaspress7911]

Nice

[@heatherfell_oly]

Thanks Thomas :)

[@svracing3]

Could this be finished with some a treadmill hiit session or an easy 5K or would the strength gains be lost due to the cardio ?

[@shavedheadwonder]

I personally don't see a problem with ending with a easy 5k that can be a good cool down the HIIT session would be a continuation of the workout. Hopefully that is helpful to you.

[@heatherfell_oly]

Alex an easy running would not ruin the strength gains but make sure you recover fully after both and nail your nutrition too!

[@coll912]

Nice socks!

[@heatherfell_oly]

coll912 thanks :)

[@Malaki727]

Not true Kenyans run 100 miles weeks. They get faster n better. Repetition is key. Want to be good at something you keep at it.

[@B1gC4st]

Hmmm...not sure I'd want to squat in any On Shoes...

[@PivotFirearms]

Why so? I don't know anything about things like this. I thought you could just squat wearing any kind of running shoe/sneaker!

[@B1gC4st]

@@PivotFirearms you want to lift in actual flats or lifting shoes to provide actual stability. Running shoes don't provide the needed stability and if it's an actual shoe in your rotation it kills the cushion life.

[@PivotFirearms]

Aaron C So maybe that should have been something Heather mentioned in the video! Thanks for the info.

[@heatherfell_oly]

@@PivotFirearms Not many people have several pairs of shoes. These exercises are for strength and conditioning not for competing in weight lifting so a neutral trainer should do the job sufficiently. I have lifted in the gym for years under some brilliant S&C coaches and always worn running trainers with no problems.

[@PivotFirearms]

Heather Fell Sorry if my comment sounded disrespectful. If you've been doing this for a long time and reached the level you've got to, then I'm absolutely certain my highest level of competition would be a stroll in the park for you. I really appreciate your reply and expertise in all aspects of triathlon, training and Athletics in general. I get my first pair of On's in the mail on Monday and can't wait to put them to use. Thanks again for all you awesome videos.

[@nathaliec7330]

Where do you get pink socks

[@AllanDavisArt]

You have amazing legs!! 🔥

[@bulentkamali]

I agree