Train to run faster.
Becoming a faster runner is possible with proper training and dedication. Although you may not become a world-class Olympic sprinter, you can definitely improve your running speed. There are some exercises you can perform and tips you can use to improve your speed. There have been numerous cases of athletes shaving tenths of seconds off of their running times with proper training. According to the article, "The Need For Speed," which appeared on stack.com, NFL player Ted Ginn improved his sprinting speed over 40 yards by nearly eight-tenths of a second.
Instructions
1. Olympic Lifting
Increase your explosiveness. This is best accomplished with plyometric training and Olympic lifts. Two useful exercises for improving your explosive speed are box jumps and power cleans. Box jumps are a type of plyometric exercise in which the athlete jumps up very quickly and lands onto a 32- to 48-inch box. Power cleans are performed with a barbell and weight. Start with the weight on the ground, and then forcefully extend your ankles, hips and knees to bring the weight to a racked position across your clavicle.
2. Flexibility training
Perform some type of flexibility training on a daily basis. Flexibility training will help you take longer strides with each step and improve your running efficiency. Make it a point to stretch your hamstrings, calves, quadriceps and hips at least once a day. According to Stack Magazine, holding each stretch for two sets of 30 to 60 seconds will produce the best results in your flexibility training.
3. A track runner
Relax your face muscles and body. Tensing up will hinder your running speed. However, being relaxed and loose will help you run much faster and effectively. According to Tom Shaw, owner of Tom Shaw Performance Enhancement, the goal in running is to run as hard as you can under control. Shaw states that you should avoid straining, extraneous head movement, gritting your teeth and swinging your elbows across your body.
4. Pump your arms as quickly as possible. The faster you pump your arms back and forth in a smooth and powerful fashion, the faster you will run. Arm movement is an important foundation in speed development, according to Tom Shaw. Mastering correct arm movement will result in an improvement in your running speed and technique.
5. Track runners showing good racing form
Push off the balls of your feet and be sure to get high knee lift when you run. This will help propel you from point A to point B in a shorter amount of time. According to Jon Douglas, founder of Santa Monica Track Club, running on your feet will help you run faster and longer. If your heels hit the ground when you run, according to Douglas, this will act as a break and slow you down while you are running.
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