How to increase running speed in race

Speed is usually the most important facet of running considered by most runners, both professional and recreational runners alike.  Speed is the most exciting part of running, and speed is the main goal when running in a race.

So how do you increase your running speed? Well, here are several exercises you can do to help you train for your race and to increase your speed.  However, you should also consider a few running tips that will help shave off some precious seconds off your race time.  First, remember to keep your body, especially your shoulders, faced forward while you are running.  Avoid rotating your body because this will slow you down considerably.  Furthermore, keeping your body faced forward will consequently square your hips as you push off at every step, making sure your pushoff force is directed straight forward to give you better results.

Also remember to keep your knees slightly bent when you are running.  Keeping your knees locked and in a straight position during pushoff will lead to “leaping strides” instead of “running strides” and this will result in a lot of wasted force and energy.

To be able to run fast, you will need very good performance from your ankles because your ankle extension directly affects the amount of force you have on your step pushoff.  The better your ankle extension, the more power you have on each pushoff and therefore your running stride will become longer.  Longer running strides will mean faster race times for you.

A very good exercise to improve your ankle performance is the heel raise.  Stand on the balls of your feet on a stable board that is raised from the ground about 4 inches.  Slowly lower your heels to the point where you feel a bit of a stretch in your ankles or in your Achilles tendons.  Do not force yourself to go lower than the point where you initially feel the stretch.  From this point, slowly raise your heels as high as you can without feeling any pain.  Hold this position for about 4 counts to make 1 repetition.  Do 2 sets of 10 repetitions each for starters.  You can increase the number of sets depending on your current physical condition.

You hip flexors are also very important in increasing your running speed.  The forward drive that your hip flexors produce when you run also affects the length of your running stride  and the power that you generate when you pushoff against the ground.  You can strengthen your hip flexors through the lunge exercise.

Start your lunge exercise with your feet parallel to your hips and to each other and with your hands on your waist.  Step forward with your right foot with as long a stride as you can be comfortable with.  Upon completing the stride, slowly lower your body directly downward until your thighs are parallel to the floor. Hold this position for 4 counts then slowly raise your body and bring your right foot to the starting position.  Repeat the same move with your left foot.  Just like the heel raise, start with just 2 sets of 10 repetitions each.