Most runners set a goal of increasing their speed so they have a faster time than the previous race. Strength training and core building play an important role in the body's ability to gain strength and run faster. Take the time to work with a running coach to perfect the starting stance and gun start, as this will shave seconds off the total race time. Remain relaxed while running and look straight forward to prevent slowing down from a tense body or distraction.
Step 1
Start using free weights to build muscle strength. Lift one arm or one leg at a time while lifting to maximize the weight.
Step 2
Perform agility training with two sets of six tuck jumps and lunge jumps to strengthen the leg muscles. A tuck jump consists of jumping from a standing position and tucking the knees into the chest. A lunge jump consists performing a lunge and hopping in between each instead of stepping.
Step 3
Improve coordination by performing two sets of eight line jumps. Draw a straight line on the ground and use it to hop in a back and forth motion as fast as possible.
Step 4
Strengthen your forward motion by skipping for height and distance for three sets of 30 meters of skipping. Skip for height by performing the skipping motion while pulling your body high into the air. Skip for distance by pulling the body forward with your arms and legs to stretch the length of each skip.
Step 5
Complete training sprints with a person that runs faster to force your body to move ahead. Training alone or with someone slower limits the amount of push you put on your body to gain speed.
Tips and Warnings
- Work with a running coach to perfect your starting stance. Place the lead leg close to the start line and bend it to a 45-degree angle. Lower your head, relax and focus on the gun or announcement to "go." Pull the rear leg forward and quickly push your body in a forward motion.
Things You'll Need
- Free weights
- Chalk
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