When running on an indoor or outdoor track, most athletes are interested in learning gain speed. There are several ways to increase your speed when running on a track. Technique improvement is complex but can account for the greatest increase in speed. Improved physical strength and conditioning takes time to achieve yet can lead to large increases in speed.
Instructions
1. Apply more force into the track with each step you take. When you lift your feet off of the track, punch your knee up and forward with your toes directly under your knee. Then drive your foot down into the ground, making sure that ball of your foot contacts the ground just below your hip. Continue pushing down and back as you drive your body forward. An increase in force production results in more horizontal propulsion with each step, which is particularly important while you accelerating your speed.
2. Increase the length of your stride. Improvements in stride length are best achieved by pushing your body forward and not by reaching forward. Reaching can cause early heel strike and result in a reduction of speed. Extend your legs as fully as possible as your push the balls of your feet through the track in a down and back direction. Keep your core tight and lean forward slightly to assist in the elongation your stride with each step. The more ground you cover with each step the fewer steps you need to take to cover a given distance; this is most important when you are maintaining your maximum speed.
3. Reduce the amount of time it takes to recover your leg after it makes contact with the ground. After pushing off of the ground, quickly recover your leg so that the knee is back up in front as quickly as possible. The toes should point forward again quickly with as little action behind you as possible. During the recovery cycle you are not actually moving your body forward, so it is important to minimize the duration of the recovery cycle of each step.
4. Practice proper arm motion at all times. Keep your elbows close to the body and bent at about 90 degrees. Keep your wrist straight and hands relaxed. Swing your arms so that the hand moves from the hip to the chin with no access side to side action. The upper body helps to keep the lower body sequenced and in balance.
5. Use a weight vest, resistance harness, parachute or bungee cord to add resistance to your practice. Using resistance when practicing proper running form can act to increase your strength and conditioning which results in a more powerful and efficient stride. Resistance also can help you focus when practicing form and result in technique perfection.
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