Speed in running can be translated as a function of stride length and stride frequency. A stride is the distance a runner travels with each step. Stride frequency refers to the amount of time it takes an athlete to cycle his foot on and then off of the ground. While many coaches and athletes believe that speed is a genetic gift that athletes either have or don't, both stride length and frequency can be improved by using proper training techniques.
Acceleration
When an athlete accelerates, he pushes his body forward by generating force behind him. Your legs should drive up and forward at a 45-degree angle and then drive back toward the ground. During acceleration, which occurs during the first 15-30 yards depending on the athlete, stride frequency is lower. This means that each foot will spend more time on the ground in order to produce more power. In order for an athlete to use the appropriate stride length, his calf and hamstring must be pressed up against one another while driving his legs up and down and the ball of the foot should be what strikes the ground.
Top Speed
Top speed is the portion of a sprint where maximum speed has been achieved and the runner maintains this speed by maximizing stride length and frequency. Ground contact time is reduced greatly when compared to acceleration. The athlete must cycle his legs on and off the ground as quickly and efficiently as possible. Instead of driving the leg forward at a 45-degree angle the athlete will drive his knee upward with the calve and hamstring touching until the thigh is extended out from the hip and then pull his leg down and toward the body using the hamstrings making a cycling motion.
Over-striding
Over-striding is counterproductive. When an athlete extends his leg beyond the optimal length, he will lose speed and power that was built up during acceleration. Once top speed is reached, your foot placement should be under or slightly in front of the midline of your body. Never try to increase your stride length by stretching out your steps.
Active Dynamic Warm-Up
To increase your stride length you must increase your body's range of motion and flexibility. To increase flexibility, start all speed training sessions with an active and dynamic warm-up. Two dynamic exercises that can be used to increase range of motion of the lower body are Frankensteins and high knees. High knees require you to drive your knees upward with the calves and hamstrings touching and then driving your foot back toward the ground landing on the balls of your feet. Frankensteins are performed by keeping both legs straight and kicking your legs as high as possible. Then use the hamstrings to pull the legs back under your body. Perform each of these exercises for two sets of 20 yards, constantly increasing range of motion with every rep.
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