Lifting weights is an effective way to strengthen the body so you can run faster. It may seem obvious that lifting weights to strengthen your lower body will improve running, but lifting weights to strengthen your upper body can increase your speed, too, the NetWellness website explains. It takes a strong core to hold your upper body upright while running and strong arms to power you up hills and through sprints. Consult your doctor before beginning any new exercise regimen.
Squats
The squat works the glutes, quadriceps and calves. To perform the squat, stand with your legs shoulder-width apart and position a barbell on your back, behind the shoulders. Bend the knees, keeping your body upright, getting the backs of your thighs as close to your calves as possible. Stand and repeat.
Deadlifts
The deadlift works the back, hamstrings, calves and glutes. Position the bar on the floor in front of you. Bend at the knees and grasp the bar. Stand slowly, keeping the bar close to your shins, the ExRx website instructs. Concentrate on keeping the weight in your heels and your back straight.
Crunches
The crunch strengthens the abs, helping you remain upright even when fatigued, ExRx explains. Lie on your back with the knees bent, feet flat on the floor. Put your hands behind your head. Tighten the abs and lift your head and shoulders up. Don't pull on your neck.
Bench Press
The bench press is a good all-around upper-body move that works the chest, triceps and front of shoulders. Lie back on the bench, positioning your body so the middle of your chest is under the bar. Lift the weight out of the rack and lower it toward the chest. Straighten arms to lift the bar and repeat.
Bent Row
The bent row works the back, the back of the shoulders and the biceps. Stand with the barbell on the floor in front of you. Bend at the waist so your upper body is parallel to the floor. Pick the weight up, bend your arms, pulling the weight toward your stomach. Lower by straightening your arms and repeat.
