You can improve speed by perfecting posture and incorporating interval, sprint and resistance training into your workouts. These elements build explosive power and improve cardiovascular fitness.
Perfect your posture to improve your form and run more efficiently. Center the torso over the hips, engage the abdominal muscles, lift the chest and relax the shoulders. Maintain short strides, and hit the ground with the mid-foot directly under the knee. Roll through the foot, and push off as the toes move behind the body.
Utilize interval and sprint training consisting of running at an intense speed for a fixed amount of time or distance. Follow this with a moderate jog to recover. Repeat intervals seven to 10 times over a period of 30 to 60 minutes, three times per week. Also, include 30 to 45 minutes of cross training activities, such as yoga or cycling.
Incorporate resistance training into your training schedule one to two days per week. This training helps repair muscle imbalances created during the repetitive motion of running, while strengthening the core muscles, glutes, quadriceps, hamstrings and calves. Split squats, lunges and step-ups, for example, target the lower body. Push-ups strengthen the core, shoulders and back muscles, which assist with agility and balance during running. Perform three sets consisting of eight to 12 repetitions per set of each exercise.