[deuce178]

How to sprint faster

[confuzed like u dont know]

well for one fact build ur leg mucsle.
Lets say you strat to run 2 miles perday, but everyday you run, increase your miles.
maybe the next day, you run 3 miles. then whil running, inhale with your nose and exhale outta your mouth!
hope it works!

[Nosnosna]

There are three aspects to work on to improve your sprinting speed:

1) Muscle efficiency. How much of the muscle is being used each step.
2) Muscle bulk. How much muscle there is.
3) Pace. How many steps per unit time.

The first two are best handled in the weight room, although I don't recommend serious weight training for younger folks.

Muscle efficiency and bulk are both improved by doing high weight, low rep workouts. This is because your muscles have a natural tendency to fire a bit at a time... on each repetition, a different segment of the muscle fires, so as to spread out the fatigue. When your body adjusts to low reps, it does a better job of firing a larger part of the muscle at a time, getting much more performance out of the existing muscles. Then, as the weight increases, muscle has to be added to keep up with the demand. DO NOT GET AMBITIOUS ON THE WEIGHTS. You'll only hurt yourself, and limping ain't going to help your times. As a runner, you'll want to focus on the legs: Clean lifts, squats, lunges, and so on. Don't neglect the other parts of the body, especially the lower back, but you should work the legs more aggressively than the upper body.

Pace will grow naturally as you build muscle, but you can work on it directly using short-stride training, such as hill work. Find a nice steep hill, and sprint up it, jog back down, sprint up, jog down, etc. It's a specialized interval regimen. I don't recommend doing hills more than once a week unless you're a distance runner who will be competing on hills, and even then only in the preseason.