Improve your running time by leaps and bounds.
Whether you are gearing up for a 100-meter dash or a long-distance run, pushing past your boundaries increases your speed, performance and endurance levels. Though you may think that you do not have a runner's physique or build, such aspects are usually irrelevant. In fact, if you can run, you can train your body to run faster when running for a track team. You can achieve this training, regardless of your current pace, to make yourself a more impressive runner.
Instructions
1. Look straight in front of you. Do not look at the runner next to you, but rather focus five feet ahead. Runners call this practice "tunnel vision," and it is similar to running while wearing blinders. Additionally, keep your chin lowered toward your throat, as leaning backwards will put your body into a stopping position.
2. Do not take overextended strides. Though many runners think that the key to faster running is to cover more ground by taking longer strides, this is not the case. A long stride forces you to put your foot out far in front of you, and that foot acts as a brake, slowing your pace if only for a moment. Therefore, keep your feet closer to one another to cover the most ground.
3. Increase your step turnover. Step turnover is the number of times your feet hit the ground when you are running. For a professional runner, a typical step turnover is 90 steps in a minute. For good amateur runners, however, the goal is usually 80 steps in a minute. Keep track of how many steps you take when sprinting for a minute. Keep that number in mind when you go to perform your next run and try to improve on it.
4. Swing your arms from front to back. Do not swing your arms across your body or from side to side, as this expends unnecessary energy and makes your body less aerodynamic. Instead, ensure that your elbows brush your shirt's side seams with each swing to keep them in line. Opening your hands while you run will make you slightly more aerodynamic as well.
5. Push off with your big toes with each step. This will force your body further forward than pushing off with your whole foot, as the big toe acts similarly to a springboard. Focusing on using the big toe will allow you to use more force with each step.
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