How do you increase overall running (sprint) speed?

Question

I was wondering what exersizes / drills I could do to increase my overall sprint speed. I already have exellent endurance so that is not a problem I just want to be faster.

Please explain exersizes / drills because I have never been in organized sportsand have never trainded with a group of people. So I may not know what some names mean.

Also please do not offer any pills/suppliments or clothing that may enhance proformence. I am just interested in the physical things I can do to get faster.

Thank you in advance.

Answer 1

What event are ya running

must be rehearsed at slow speeds and then transferred to runs at maximum speed,Flexibility and a correct warm up will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, strength endurance and running technique.

For example
Reaction Speed Drill
start in a variety of different positions - lying face down, lying on your back, in a push up or sit up position, kneeling or seated, coach standing some 30 metres from the group then gives a signal to jump up and run towards him/her at slightly faster than race pace. Repeat using various starting positions with the coach standing in different places so that you have to change directions quickly once you begin to run

Drills:
Quick Recovery High Knee Running - you catch your leg early bring it rapidly up underneath and keeping your pelvis stable lift your knees as high as you can without 'sitting'. do these at varying speeds maintaining good form which means no extra bum out or sitting as well as keeping your feet dorsiflexed, do about 6-8 of these over 6-8s at varying speeds

Dorsiflexion - big toe as close to shin as possible. The foot should recover this position as quickly as possible , recover in that position (so that it makes the leg a shorter lever) and in the downswing stay dorsiflexed . (Many athletes lose their dorsiflexion before impact , losing their pre-stretch) which then cuases you to loose power) , this increases contact time and allows them to contact the ground early. Every time you hit the ground the first part of contact involves losing momentum. This can be minimized by maintaining dorsiflexion and having a fast moving backward (active) foot.

Early recovery - you should minimize letting your hip tilt backward after impact. This will be evident as a less butt out running posture. Doing this will have two benefits it will allow your hips to be more free to lift your knees easier and will allow less backswing of the upper leg. A large backswing/recovery is much slower and puts load on the hamstring that acts to help this sort of big recovery. It is much better to recover early under the body. (Athletes that do this will not have the soles of their shoes face the sky or have vertical thighs as their foot comes close to their butt. Their thigh will already be forward as the foot comes close to the butt).

Improve Power- sprint up short hills.

Improve Plyometric effect of the muscles- Plyometric exercies
e.g speed bounds i.e bounding for both speed and distance over 20m or 30m
do these initially from a standing start and then from a running start,aim to keep the total number of foot contacts under 40 in a session

Increase Cadence- Overspeed Running by running down a very slight slope, running with an assisting wind
A common session that I think is very effective is 40m from a 3 point start then 4 windassisted runs over 40m 5-8min apart , then rest 5min followed by 2 x flying start 80m rest 2min between.

To Develop maximum speed short distances are used
( usually involving an upper limit of 3-4s at maximum speed)

eg. 30-40m or up to 60m from a standing start,
Flying 20-30m runs off a 25m run in
or
In & Outs & In ( example)
25m acceleration phase breathing in slowly
10m at maximum effort breath held
20m at high cadence less effort breathout and in as final approach to next zone occurs.
10m at maximum effort breath held
Ease out
you could build up to 9-12 runs in sets of 3-4 with minimum rest between being 3-5min and full recovery between sets.

100 metres workouts could consist of
10 × 30 metres at race pace from blocks with full recovery
3 to 4 × 80 metres at race pace with full recovery

Answer 2

Go for a road run:

5 minutes easy (a jog)
2 min hard (a stride-not a sprint)
2 min easy
2 min hard
2 min easy
and so forth, however long you want to go
then finish with a 5 minute cool down.
I usually went for 35 minutes around there.

Also you could try doing triangles, is what we called it. It's where you set up triangles (if you don't have it you can use a rock or a landstone or something), then on each side of the triangle you have 1 side for jogging, 1 side for striding and 1 side for an all out sprint. Usually your jogging side is longer than the other 2, but make it as hard as you want. Usually this is a fast workout but it does get you going. I think we did this in intervals of 3. But i'm not sure

Another workout we did was after an easy 30-50 min jog we did strides...usually 100 meters, and you can do that 2-4 times. It helps with your running form also, and speed.

Hope this helps!

Answer 3

a lot of weight lifting does increase your speed. basically just running a lot of spints at 200% every single time. doing endurance (really long runs) are very good for getting your times better for sprints. but thats just what i do and my 100, 200, 300, and 400 have decreased since i started doing those excerises.

Answer 4

Hills, Intervals & Distance. These will increase your stamina, leg strength, and speed. See the link below for more guidance. Good luck!

- Mike

Answer 5

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Answer 6

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Answer 7

try doing sprint drills. sprint 100 m, 200m, 400m, and 800m. you'll eventually get better. it worked for me. don't forget to rest in between each sprint (few seconds), don't drink water (spit it) only refresh mouth (or else you'll get cramps), and don't over do it (it takes time) or you might get hurt. also rest after big workout, to help your muscles get back and build. increase your workout throughlly.

Answer 8

constant sprinting, use a good timer and try to beat your time each time, if u do this everyday, u will develop endurance and speed

Answer 9

take a really cold shower before you run. Adrenaline.

Answer 10

I'm not sure if this works, but i saw someone running with weights on his ankles, he said it works...