Running as fast as ever is not as easy as doing a few squats to improve muscle tone. In fact, bulking up muscles in this way may inhibit your ability to run as fast as you would hope. The speed-running regimen requires an all-encompassing training program that includes stretching exercises, leg speed workouts and, for longer distances, endurance training.
Hip Joint Flexion
Proper stretching exercises are a valuable part of increasing your running speed and should be done before any running exercises are attempted. For speed training, complete a hip joint flexion by lying down on the ground and bending your knee so that the shin is parallel with the ground and the thigh is vertical. Bring the knee toward your body leaving the shin parallel to the ground and hold this positions where you feel the stretching start. Release the stretch after 10 seconds returning the leg to the starting position. This exercise helps to loosen the muscle to allow faster movement.
Stride Rate
Stride rate refers to the time when your right foot touches the ground to the time it touches the ground again. Downhill training exercises on a soft surface will increase your stride rate. Find a slight downhill slope and run down it several times. This will train your body to let your legs move faster making it feel more natural. According to Pete Pfitzinger M.S., a faster stride rate will also reduce the risk of injury while running faster.
Quick Feet Exercises
Quick feet exercises will help you improve your speed steadily when completed at least two times a week. To do quick feet exercises start by walking in place. Gradually increase your speed while including coordinated arm swing. Add forward movement and speed until you reach a full sprint. Reach full sprint speed in 15 seconds and take a break. Repeat this exercise three times per workout session Take breaks in between for as long as you need. Keep focus on proper running posture and relaxing your shoulders.
Speed over Distance
After mastering high speeds at short distances with quick exercises, you can work to increase your longevity. To increase your mile run speed, do speed sessions at a track where you can accurately measure distance. Speed sessions are done by sprinting for a quarter of a mile and walking for half of a lap. Repeat this exercise four to six times each day you train. Your goal will be to take 8 seconds off your quarter mile time each day, which can be measured by dividing your mile time by four.
