The secret to gaining speed while avoiding injury is cardiovascular strength training, distance-running coach Meghan Kennihan told the Competitor Network. Runners should focus on exercises that raise the heart rate by working several muscles groups at once for several minutes, or with multiple repetitions with proper form. And timing is key: “During a buildup to a race, strength work two or three times a week is ideal,” Kennihan said. “During race week, no strength workouts.”
