Speed is built away from the treadmill and track, too. In fact, plyometric moves have been found to make you run faster. They also improve your stretch reflex and bone density (crucial for preventing injuries) and activate your fast-twitch muscle fibres. ‘Training these fibres gives explosive power, so you can push off harder from each step,’ explains exercise physiologist Tara Whiton.
Focus on three functional exercises: lunges, Romanian single-leg deadlifts and squats. ‘These strengthen your lower body and core,’ explains Vandervest. For a full workout, do three sets of 12 reps (six on each side for the lunge and deadlift) or add two sets of any to your exercise routine twice a week. Want to try plyos? Whiton recommends starting with a skipping rope. ‘The quick, small jumps train your feet to move faster and land more softly,’ she says. Go as fast as you can for one minute, recover for one minute and repeat five times Thank us at the finish line.