And no, it’s not too late: “We can generally expect faster results with the legs than with the upper body,” says one expert.

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Top trainers share the lower-body exercises, reps, sets, and other programming to keep in mind to create the best leg workout plan.

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Try 30 seconds of these skips with a leg extension in your prerun warmup. Jumping drills or plyometrics, like box jumps or single- or double-leg hops, are also great things to help with turnover.

Use the leg extension machine. Ensure that the backs of your legs lie flat against the seat and that your back is supported by the seat. The weight bar should rest on the lower shins. Lift the weight ...