Study your technique
Record a video of yourself running. The easiest way to do this is by setting up a camera next to a treadmill. It doesn't have to be high-quality, just good enough for you to study your stride.
Here you can clearly tell that this woman's stride is far too long:
There are two schools of thought on running: power running and barefoot running. In power running, the runner swings their foot in front of them before stepping down, striking the ground with the heel. In barefoot running the runner's foot lands straight down, striking mid-foot. Many long distance runners have moved toward a barefoot style as it creates fewer injuries, but for pure speed power running is better.
Vary your training routine.
Most race-specific training plans have the runner divide the schedule into weeks, with one short run, one medium run, and one long run. The distances for these runs steadily increase during the schedule. A speed plan should regularly include sprinting and fartleks -- sprints without set times or distances.
You should train no more than three days a week to allow your muscles time for recovery.
Add Plyometrics to your routine. These are exercises that help you increase the speed your muscles can move, which is key in increasing running speed.
Posted 1374 day ago