To improve your running speed, you must either increase stride length or stride frequency or both. Drills designed to lengthen your stride increase the distance from the point you push off at the back of your stride and place your foot on the pavement at the front of each stride. Drills intended to improve stride frequency increase the number of times your foot hits the pavement during a specified period of time. Also important, especially to shorter-distance runners, running acceleration drills can decrease the amount of time between starting your run and reaching your full speed. Include weekly speed drills in your regular running program and stretch daily.
Stretching
You may have instituted a stretching program for injury prevention. The same flexibility theories apply to stride length. Tight hip-flexors, hamstrings and calves limit the distance you can spread your legs without injury. Your body adjusts to its flexibility restrictions and you shorten your strides according to the length your muscles permit. If you surpass your flexibility restrictions, you can strain the restricting muscle. Stretch daily to improve general flexibility and stretch before running to allow for longer strides.
Sprints Intervals
An essential speed training drill, sprint intervals can help you improve acceleration, stride length and stride frequency. Sprint intervals also improve your conditioning, as is necessary when increasing your running intensity. You can either do timed or measured sprint intervals. To perform timed intervals, run at your normal pace for one minute and sprint one minute. Alternate between normal and sprint speeds for a total of 10 minutes. Adjust your time according to your conditioning level. To perform measured intervals, mark a distance of 100 meters, or another specific distance. Start from a dead-stop. Try to reach your full intensity as immediately as possible and maintain your speed until you've reached your mark. Give yourself a one-minute walking or slow-jogging rest and then do your next interval.
In-Place Quick Steps
The in-place quick step drill is intended to improve stride frequency. The drill also builds leg muscle strength, which increases your power. Set your stopwatch for 30 seconds. Run in place, using short, quick steps and lifting your feet only slightly off the ground. The goal is to move your feet as quickly as possible. Increase your time as your quickness and agility improve in this drill.
High Knee Strides
The high knee strides drill targets stride frequency, quadriceps strength and hamstring active flexibility. Mark a distance of about 20 meters. Run at your normal pace until you hit your start mark, at which point run with exaggeratedly high knees. If your flexibility and strength permit, bring your knees up to hip level to a 90-degree angle. Increase the distance you perform the drill as your skills improve.
Butt-Kickers Strides
The butt-kicker strides drill targets stride frequency, hamstring strength and hip-flexor active-flexibility. Prepare as you did for the high-knee strides drill. When you reach your start mark, kick yourself in your butt with each stride. Increase distance as you progress with the drill.
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