How to run faster?is it helped by the leg muscle?cause i need speed for my rugby activity..please....?

Question

How to run faster?is it helped by the leg muscle?cause i need speed for my rugby activity..please....?

Answer 1

It depends on how far you want to run faster, if you need speed in your first 3-5 steps, do power exercises like explosive squats, power cleans, and dead lifts.  If you want to be able to maintain a faster overall speed, work on your overall fitness.  If you increase your fitness, you will be able to increase how fast you're running.  Some other things you can do for speed work is running in sand if you're near a beach, and running in waist deep water in a pool.  Make sure you do calf raises and other lower leg work as well, because this is the very first thing to train to notice an immediate difference.  If you want pure explosiveness, do low reps with higher weight, but I wouldn't drop below 5 reps per set, especially for rugby.  If you want overall speed, you should probably work in the 8-12 reps per set range, and vary them every two weeks.

Another thing to think about is your form with running, if your arms are all over the place, or if you don't have a strong core, this can also decrease your speed.  Make sure you are running with your arms slightly relaxed, elbows bent around 90 degrees, with a good elbow drive backwards, and maintain a rhythm with your legs.  For a warm up try starting with a slow jog focusing solely on form, and then gradually increase your speed until you are at a full sprint with perfect form.  There are other things you can do for form running, that focus on each part of the motion of your run, such as breaking it down to your kick, your plant, your step and your drive.  Doing one segment for about ten meters each will help this also.  These are exercises to do every day, not just once and quit.  You will eventually see the difference.

Answer 2

Do leg lifts and leg presses. High weight, low reps. Big muscle equals speed, but will slow you down in distance runs.