Increasing your running speed requires that you work on running technique and mix up your workouts to improve your strength and cardio fitness. Maintaining the same pace during each training session can cause your muscles and cardiorespiratory system to plateau, keeping you from your speed goals. A strategic training schedule that focuses on form, speed drills and strength training can help your body progressively endure a faster turnover rate, or strides per minute, and build a greater amount of
Practice streamlining your body to improve your form and run more efficiently. Center your torso over your hips, engage your abdominals, lift your chest and relax your shoulders. Maintain a short stride and hit the ground with your midfoot, directly under your knee. Roll through your foot and push off as your toes move behind your body. Bend your elbows to no more than 90 degrees and pump them back and forth at the sides of your body. Avoid clenching your fists; imagine that you are holding a tube of toothpaste in each hand without squeezing it.
Use interval and sprint training during your weekly speed workout. Intervals and sprints help to build explosive power and improve your turnover rate. Interval training consists of running at an intense speed for a fixed amount of time or distance followed by jogging at a moderate pace to recover. For example, sprint at your maximum speed for 30 seconds than jog for a two to threeminute recovery. Increase the intensity by sprinting for 30 seconds and then jogging for only 30 seconds. Hills can also be incorporated into interval training. Sprint up the hill as fast as possible and then
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slowly jog back down to recover. Intervals should be repeated seven to 10 times or done over a period of 30 to 60 minutes.