Decreasing the time it takes to run a mile is the goal of many runners, whether you are professional or in a junior high P.E. class. Doing some very basic drills can increase stride length (how much force is applied to the ground with each step) and stride frequency. The following drills should be performed three to six times each, with a 1- to 2-minute recovery period of light walking.
Step 1
Run intervals after your daily run. Mark a distance of 50 to 150 meters, depending on your personal preference and fitness level. The goal in this drill is to start at a slower speed, then build up to a racing pace, then gradually slow down toward the finish line. Keep your eyes straight forward, your body upright and your arms swinging at a 90-degree angle. Lift your knees and land on the balls of your feet.
Step 2
Perform "fast knees" or "high knees," as they are called by Outside Magazine Online. Mark a length of 20 to 50 meters, depending on your fitness level. Run this length while lifting your knees so that your thighs are parallel to the ground. The goal of this exercise is to increase how quickly your legs move up and down, not how quickly the distance is covered.
Step 3
Engage in power skipping, also covering a 20- to 50-meter distance. Although this drill is difficult, it is very effective. This motion should follow the format of a basic skip, where one leg and the opposite arm are raised at the same time. In power skips, however, each time your leg pushes off the ground, you should jump as high as you can.
Step 4
Kick yourself in the buttocks. This drill is similar to the "high knees" in its motion. While jogging, increase your speed a bit to get your foot speed more rapid. Literally kick your bottom with your heels as you're taking each stride, keeping the upper part of the leg still to promote proper running posture. Continue in this motion for about 20 yards, then slow back to the original jogging speed to give your legs a rest before repeating the motion again.
Step 5
Include hills as part of your running routine. Running hills gives your body the intense workout that it would get from running sprints minus the impact on your body and risk of injury. When going for a longer run, include hills in your route. At least once every other week run a course with lots of hills or repeatedly run one hill, if that's all you've got, as part of your route.
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