Running fast requires a strong core and powerful legs. This does not necessarily mean large legs though. Bulky legs can actually have an adverse effect on your speed. The best approach is to perform plyometric exercises. These involve a slow lengthening of a muscle followed by a fast contraction. The end result is an explosive movement that not only improves speed but also jumping ability.
Bounding
Bounding is an accented form of running that works your legs with a high amount of force. Begin by jogging for a few minutes to warm up your body, then hop off your right foot forcefully and leap through the air as high and far as possible. As soon as your left foot touches the ground, leap in the air again and land on your right foot. Continue to alternate back and forth with each foot.
Frog Hops
Frog hops work the glutes, thighs and calves, which all need to be strong for fast acceleration. These also cause you to forcefully contract your abs to generate force and keep your spine stable. Stand with your feet about hip-width apart, and rest your arms at your sides. Slowly lower yourself into a squat and move your arms behind your body. Forcefully swing your arms up as you jump off the ground in a forward motion. Fully extend your arms and legs as you do this, and try to go as high and far as possible. Land softly on the balls of your feet, lower yourself back down and repeat. For a more intense variation, perform frog hops up a hill.
Leaping Lunges
A stationary lunge alone is a good leg strengthening exercise that can increase your speed. However, a leaping lunge will yield even better results. Start by placing your right leg forward and left leg behind you. Keeping your abs tight and back straight, lower yourself down by bending both knees. Once your right thigh parallels the floor and left knee is 1 inch above the floor, jump in the air as high as possible. Quickly switch your leg position so your left is now forward, and land softly on the balls of your feet. Lower yourself back down and continue to alternate back and forth. To increase the resistance, hold a medicine ball in your hands.
Tuck Jumps
Tuck jumps work the glutes, thighs, calves and abs. The calves, which sit on the back of the lower legs, are especially important for pushing off the ground forcefully while running. Stand with your feet about hip-width distance apart and lower yourself into a squat by bending both knees. Quickly jump in the air as high as possible, and tuck your knees into your midsection. Softly land on the balls of your feet, lower yourself back down and repeat.
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