When it comes to increasing running speed, there are many factors to consider such as overall fitness, endurance and agility. To improve your speed, build up your overall body strength so that you can stay on pace even when you start feeling strain and fatigue. You can incorporate many drills for speed training into your regular routine to improve overall fitness and acceleration.
Running stadium steps is an effective drill to increase acceleration and promote overall running speed. This training strengthens the quads and improves cardiovascular fitness, muscle development and endurance. Add a bit of bounding movement when running by running every other step. To do this drill, run up the steps then walk down from the top. Keep running up for as long as you can endure. Wear well-supported running shoes with sufficient traction.
The ball drop is a running drill that helps improve acceleration mechanics as well as reaction time. To do this exercise, have a training partner stand 10 feet away with a tennis ball. The trainer should hold the ball at shoulder level with the arm extended on the side. Next, drop the ball. When the athlete sees the ball drop, he must catch it before it bounces twice. If 10 feet is too far or too short, it can be adjusted to suit the athlete's level.
The lateral bounding exercise is an effective drill for increasing speed. Matt Fitzgerald, a coach and co-author of "The Runner's Body," suggests this plyometric move to improve explosive power. To perform the exercise, stand to the left of an elevated platform or a box that measures approximately 12 to 16 inches high. Slightly bend your knees and jump over the box so that you land on the ground on the opposite side with your just your left foot. Leap back again and this time land with your right foot. Continue jumping back and forth for 30 seconds to a minute.
Article Written By Rona Aquino
Rona Aquino began writing professionally in 2008. As an avid marathon runner and outdoor enthusiast, she writes on topics of running, fitness and outdoor recreation for various publications. Aquino holds a Bachelor of Arts in communications and English from the University of Maryland College Park.