Whether you're a track runner or a football player, improving your sprint speed can help you perform better in competitions and become a stronger athlete overall. If you want to become a faster runner, you can increase your stride rate, increase your stride length or improve your sprinting mechanics to minimize wasted energy and movement, according to the National Strength and Conditioning Association. You can use several training techniques to help.
Step 1
Work on your running form. Improving your form can help shave seconds off your sprint time by minimizing unnecessary movement and energy expenditure that can cause fatigue and slow you down. Focus on keeping your head and chest facing forward and looking ahead rather than down as you run. Drive your arms forward and strive to eliminate any sideways movements in your arms or legs. Lift your knees as your spring forward, bringing your legs upward and forward.
Step 2
Take a video of yourself running on a track and analyze your form to see if you have any excess, sideways or unnecessary movements. If you have a coach or training partner, ask for feedback on the video to help you figure out where you can make improvements and modifications on your form.
Step 3
Do plyometrics training to improve your running form and efficiency. Plyometrics use quick, explosive movements to help train your body and mind to perform better in sports. Some plyometrics that can help you become a stronger, faster runner include scissor kicks, tuck jumps, box jumps, lunge jumps and fast knee raises. Do plyometrics exercises on a track twice a week and use a stable box or bench for the box jumps. Do three sets of 10 of each exercise.
Step 4
Strength train twice a week. Resistance training will make your muscles stronger, helping you become a more powerful runner. Power can help lengthen your stride or increase your running steps, shaving time off your sprints. The American College of Sports Medicine recommends doing eight to ten strength-training exercises with eight to 12 repetitions of each exercise. Do exercises that target all of your major muscle groups, especially your leg muscles. Squats, lunges, leg press, chest press, calf raises, crunches, back extensions, triceps extensions, bicep curls and push-ups are all effective resistance training exercises.
Step 5
Do speed workouts. Running intervals -- alternating sprints with periods of active recovery or jogging -- can help you become faster and train your body to perform well even while fatigued. Your interval distance should depend on your training goals and can range from 100-meter sprints to 400-meter runs. Allow your body twice as long as your interval time to recover between each set. Aim to run the same pace -- about 85 percent effort level -- for each of your intervals. Do from three to eight intervals at least once a week.
References
- National Strength and Conditioning Association: Speed Training: Linear Acceleration; Mark Kovaks
- 5min Life Video Pedia: How to Run Faster: Speed Technique
- New Balance: Good Form
- Sports Fitness Advisor: How to Improve Your Sprinting Technique
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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