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Whether in high school, college, or a recreational runner chances are you want to go a little faster. Sprinters and distance runners are always looking to shave a few seconds off their time. I have been exposed to many methods to improve my speed and have seen great results from some and not so great results from others. Playing football, basketball, and running track in high school you could consider the training that I did a type of cross-training. Each sport required a different movement and each sport had its own way of improving that movement. In college I moved onto just training for middle distance and distance running but never forgot what cross-training did for my times.

Within this post I explain some of the methods that I have used to improve my speed for running a faster mile. I am currently training for the 4 minute mile and will need all the speed I can get. Therefore I will be using several of these methods to improve my speed, both maintaining speed and finishing speed (or kick.) Don’t worry, these tips can help you if your training to run a 5 minute mile, a 6 minute mile, or training to finish a marathon. We can all use a little speed at the end.

Maintaining speed throughout a race is mainly developed through increasing the intensity of whatever training you are doing. A great kick requires a combination of having enough in reserve along with having the fast twitch muscle fibers to burst to the finish.

Here are 3 quick tips to help you increase your finishing speed as a runner; middle distance or distance.

1. Finish Strong

The easiest thing that I have found to help build a finishing kick is to finish every distance training run by sprinting to the finish. Start anywhere from 75 to 200+ yards from where you think you are going to end and pick up the pace. Focus on your form and gradually increase your speed to a sprint. This will simulate a good kick at the end of a race and get your body used to finishing this way.

More than likely at the end of a long run your body is tired and your form has turned to mush. To help maintain your form focus in on these three things as you finish up with your sprint:

1. Good posture, torso upright and relaxed
2. Bring your knees up and extend your legs forward
3. Pump your arms forward and backward not side to side or on an angle to your body

Do this and you will be sure to increase your ability to finish a race with a sprinters kick.

2. Strides

Another easy thing to do after every other run is to do 100 meter strides. This not only stretches out your legs but helps improve turnover for those of you doing only distance work. Improving leg turnover speed will help you gain speed during and finishing a race.

To do these simply find any straight area that is roughly 100 meters long. If you run to and from a track you can run these on the straight aways. I suggest running the straights and then walking or jogging the turns. Once you have your area picked out just set up like you are going to begin a race and start your stride. Gradually build your speed until you are really striding out into a sprint. Make sure to stretch out your legs before and after and focus on those three form elements I mentioned in part 1.

3. Plyometrics and Cross-Training

A more intense way to train is to cross-train with plyometrics. Plyometrics can be a great way to increase speed for a sprinter or distance runner. What is plyometrics? Plyometrics is many forms of exercise that provide rapid movement to lengthen and shorten your muscles. This can be passing a medicine ball from side to side, using flexible bands to push or pull against an increased resistance, or even standing in one place and making quick vertical jumps. The following are the exercises I use when I am training for middle distance races (400 meter dash, 800, 1600, and 3200 meter run).

WARNING: These can be very intense exercises and cause injury if not properly warmed up and stretched. Also if you have any previous injuries or ailments I would suggest asking you doctor before you try them. If not, ease into them and enjoy the workout.

Rapid Leg Hops - Standing on both feet stand up straight and then bend only slightly at the knees. Now jump vertically about 2 to 4 inches off the ground. As soon as you land repeat this jump. They are kind of like you’re rapidly skipping rope without the rope. Start out doing this 25 times in a row. That we will consider one set. If possible try doing these on a soft surface like grass.

Standing Jumps - Stand with both feet shoulder width apart. Now squat down at the knees keeping your torso upright. When the backs of your knees are bent at about a 120 degree angle (your butt should be about 5 or 6 inches vertically above the plane of your knees) you jump up as high as you can. Reach up with your arms to give you more extension. When you land regain your balance and as your body naturally moves into the squatted position repeat the same jump. Start out with 10 of these which will equal 1 set. Be careful with this one, it can be tiring and cause a lot of strain on the legs and joints.

Single Leg Leaps - For this you will need either a sturdy chair, a bench, or something that can hold your weight and is about 1.5 to 2 feet off the ground. Start by placing one foot on the bench and the other on the ground. Now push off the bench with that foot and propel yourself directly up into the air. When your other foot clears the bench begin to bring that foot up and bend slightly at the knee. This foot should now come to rest on the bench while the foot that was originally there should be on the ground. Use the new foot that is on the bench to jump in the air again and get back to the position you started, using the same motion. This is one repetition, 10 of these should equal your first set.

Sample workout schedule, done 2 to 3 times a week. Adjust the amount up or down as your legs will allow.

Recap:
These are just a few examples of exercises that I do to increase my speed during a race. There are many more out there and you should find what works for you. I hope these help.