Speed will increase with increased leg turnover and stride length.
There are two main components that determine your overall running speed: stride length and stride frequency. Stride length refers to the amount of distance covered by your every step; stride frequency is the number of steps you take in a given time. Along with your normal running schedule, there are several drills and exercises you can do to train your body to improve both components of the run. Complete each of these drills three to six times at the end of your usual distance run.
Instructions
1. Improve your stride length with interval runs. Find an area between 50 and 150 meters long and start running across it at an easy pace. Gradually increase speed to a fairly fast peak at about the middle of the interval, then gradually slow to a stop. Focus on your form during this exercise, keeping your torso straight, elbows at 90 degree angles and lifting your knees.
2. Run the "High Knees" exercise three to six times across 20 to 50 meters of flat ground. Run while lifting your knees until your thighs are parallel with the ground. Your focus for this exercise should be on taking steps as fast as you can rather than covering the distance quickly. This exercise will strengthen the muscles in your legs responsible for stride frequency.
3. Run the "Power Skip" drill to increase the strength of your ankles and calves, which will ultimately increase the distance you travel with each stride. Start with a simple skip, jumping off of one foot while moving the opposite arm. Just before you leave the ground, press off as hard as you can with your foot and calf. Do three to six repetitions of this exercise over 20 to 50 meters.
Tags: stride frequency, this exercise, lifting your, lifting your knees, stride length, three times