If you watched the finish of the Bolder Boulder men's pro 10K on Memorial Day, you saw one of the world's top marathoners unleash an epic kick to close it out.
Conner Mantz, who ran a 2:05:08 for fourth place at last month's Boston Marathon, reeled in Kenya's Daniel Ebenyo over the final mile, then sprinted past him as they entered University of Colorado's Folsom Field. Mantz broke the tape to earn his third Bolder Boulder title -- and tie the sixth-fastest time in event history with 28:21.
Despite running up to 125 miles in a week during marathon training blocks, Mantz clearly hasn't sacrificed speed. He includes two strength training sessions in his harder workout days during his six-day training weeks. If you've seen any of the Instagram reels posted by Braden Goimarac, the BYU track and field/XC strength and conditioning coach who works with Mantz, you've likely seen some of Mantz's strength sessions in action. You'll spot him doing plyometric drills and dynamic lifts.
These sessions help Mantz build muscular power. When you increase your muscular power, it helps fine-tune the explosive force that comes when you push off the ground while running. And when you're more efficient with that forceful movement, you'll build speed, enhance your running form, and even lower your injury risk.
Want to sprint hard to the finish line of your next race like Mantz? Add a few smart strength training exercises -- and power-based running workouts -- to your training plan.
The gym is a great place to start building power. If you're looking for specific weight training, focus on Olympic lifts like power cleans that promote explosive motion throughout the body. But before you dive into technical lifts, start with plyometrics-fast, equipment-free bodyweight moves that teach your body to be explosive.
Exercises like single-leg hops, box jumps, and medicine ball overhead slams all help you gain muscular power. Incorporate lower-intensity moves like single-leg hops into your strength routine twice a week, and focus on higher-intensity plyos like box jumps once a week.
"Adding plyometrics to your routine increases the force you can produce with each movement," Meghan Kennihan, a NASM-certified personal trainer and RRCA-certified running coach, told Runner's World. "While running, after each foot lands on the ground, there's a push-off. Plyometric training will help you have a more powerful spring [at that push-off]. This will lead to a faster run."
But you'll need to have a strength-training base before adding powerful, force-driven moves into the mix. First, build a solid foundation with mobility exercises and good form in the weight room. That sets you up for success once you begin tackling more advanced, power-based lifts and exercises.
And don't wait until you're a seasoned running veteran to start strength training. In How to Start Running, Runner's World's comprehensive video guide that gives you all the tips to begin your running journey with confidence, host Matt Meyer breaks down why strength training is a great way to build power and cross train when you need a day away from running. "You'll learn new skills while building and strengthening your muscles," Meyer says. "Great strength training moves for runners include squats, lunges, glute bridges, and planks."
Want to build power outside the gym? Find a hill.
Hill sprints develop explosiveness. Make incline repeats a regular part of your training to enhance your muscular power while on the run. One example hill workout may look like 4 x 20-30 seconds up a steep hill with 45-second rest intervals between sets. While completing those sprints, focus on your form, making sure to stay efficient and strong.
Don't have a hill nearby? Crank up the incline on a treadmill to emulate sprinting up a hill. Or, tack on strides (ex. 4 x 50 meters with 45 seconds rest between sets) after an easy run or as part of your next workout to develop your muscular power.
And don't forget to prioritize rest days -- when you mix in high-intensity hill sprints, recovery becomes even more important.
Looking for more ways to train smarter? Runner's World+ gives you access to exclusive programs, coaching insights, and training plans to help you hit your goals, whether you're trying running for the first time or moving up to the marathon.