Whether you are a marathon runner training for your next race or a baseball player wanting to round the bases faster, the desire to run faster is a common one among athletes. Regardless of the sport you play, running speed is determined by two factors. The first is how hard your legs are pushing off the ground, known as stride length. The second, stride frequency, is how often you are taking steps. Exercising to improve those two factors is the most effective way to make yourself run faster.
Step 1
Alter your regular running routine. Include at least one long-distance run at least once every other week. Add hills to your route or run the same hill a few times in your run if you have limited options. Hills are an effective way to to train your body to sprint with a lower risk of injury or strain.
Step 2
Run intervals after you've finished your daily run to increase running speed. Mark off a distance at least 50m in length, but no longer than 150m. Start running at a slower speed, speed up to your normal pace for racing and then slow down steadily as you reach the end of the interval. Keep proper form when running, with eyes straight forward, arms swinging at a 90-degree angle, body upright, knees lifted, landing on the balls of your feet.
Step 3
Perform high knees, or fast knees. Use the length of 20 to 50m marked previously. Run from one end to the other and lift your knees until your thighs are parallel to the ground. Do not sprint during this drill--the point is how quickly your legs move up and down.
Step 4
Kick yourself in the glutes while you're jogging. Increase the speed that you're running and kick your bottom with your heels with every step that you take. Hold the upper part of your leg still to promote proper running posture. Keep repeating this for roughly 20 yards; then slow down again to the original jogging speed to briefly rest your legs before repeating this again.
Tips and Warnings
- Perform these drills between three and six times each week. Include one or two minutes of light walking between drills.
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