Saturday, March 26, 2011

3 Ways to Improve Running Speed

You can improve your straight-line running speed no matter what your genetics may be.

Here are 3 ways to improve your running speed:

1. You must have great running mechanics to reach your speed potential. The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day!

2. Strengthening your body (core included) and improving your power will help make you faster. I have never seen a fast athlete who was physically weak. Improve your power by doing exercises at full speed (such as squat jumps, medicine ball exercises and full speed strength exercises). Power is how fast your muscles can produce force.

A big part of running speed is how fast you can accelerate to full speed. Power will help you accelerate explosively.

3. Apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power."

When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors.

In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

Work hard and expect success!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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  1. This is excellent. I usually see track & field runners running with high knees and seems effective for them. Would that mean that they'll run faster if they don't run with high knees?

  2. Hi Sydney...track runners will warmup running with high knees but they don't run races with high knees.

  3. I had a runner friend when we were in High School and he kept on telling me that running is such an easy sport. So I tried joining him. But err I only lasted 3 days! LOL I think running is not really my forte. But you have great posts and I love reading them! Keep it up. :)


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