5 Moves That Build Speed

It takes more than sprints.

Fartleks and interval training sessions help runners build speed, but if you're trying to PR, it's just as important to add non-running exercises into your routine. Plyometrics can strengthen your joints and legs and help you react more quickly. It can also increase your proprioception, your body's awareness of where it is in space, says David Otey, personal training manager at Equinox Sports Club in New York City. “Joints take a pounding on a run, so it's important for the body to know how to properly absorb this force,” he says. “A plyometric program can do just that—and ward off back, hip, and knee injuries.”

The following moves will help you run faster and transform you into a more powerful athlete overall. For best results, incorporate them into your regular routine about twice a week.