While many avid runners might not focus too much on strength training, there are several exercises that can improve one's running ability. Running-specific exercises such as squats, long jumps, and lunges, for instance, can enhance strength and explosiveness in the legs to help individuals improve their speed and ability to race up challenging hills and other terrain.
The barbell squat is a particularly effective exercise in this regard. Standing with the feet shoulder-width apart and the core engaged, situate the body under a loaded barbell just below the neck and lower into a squat position. From there, drive the heels into the ground and push the body back into the standing position. Aim for three sets of 10 repetitions for maximum effect.
The box jump is another effective exercise to improve explosiveness and speed. Place an exercise box between 6 and 12 inches away and swing the arms behind the body while driving forward to jump onto the box. Squeeze the glutes when atop the box for full hip extension.
