Running faster is a necessary attribute that flows over nearly every sport. We are born with a certain amount of fast and slow twitch fibres - we can’t change this ratio but we can improve it.
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There are a number of factors that can help make us run faster, these factors are easily manipulated, some harder to achieve than others.
They include improvements in:
Power: performing power and strength movements such as squats, power cleans and Medicine ball power moves as well as jumps and bounding will increase the power of an individual.
Technique: is the most important element to improving speed. Incorrect technique causes energy wastage and inefficiencies that cause you to run slower.
Flexibility: improving your body’s level of flexibility will allow your muscles to stretch further and move easier, especially working on your legs, hips and lower back. Thus reducing your potential for injury.
Frequency: speed is a commodity that diminishes in a rather quick fashion if a specific program is stopped or not adhered to. We can lose leg speed rather rapidly, and any pause after 10 days will start to reduce leg speed.
All of these attributes will essentially help you become faster and more energy efficient. It doesn’t matter what level or standard you are at, being a few metres faster is a very handy attribute to have.
