1. Have the right form
If your aim is to run as fast as you can in a sprint, whether that sprint be on the running track or towards the finishing line of a marathon, your form is what will get you there. Just like in the 100 meters, the ideal sprinter’s body when going all-out is leaning forward with eyes straight ahead, upper body taught and tall, arms at 90 degrees and pumping as hard and as fast as possible, hips strong (not swaying from side to side) and footfall aimed to land on the fore- or mid-foot.
2. Take short speedy strides
With your form in check, you should then concentrate on shorter than normal strides, hitting the ground and taking off again as soon as possible for greater propulsion than usual. With your body already set forward as part of the right form, you’ll find you are already taking more steps than you would with your usual cadence. As a guideline, aim for around 90-100 strides per foot per minute which is ambitious, sure, but this is your fastest we’re striving for here so aim high for that high speed!
3. Get pumped with tunes (or a partner)
To help motivate your faster step count, listening to music with high beats per minute (over 180) has been found to increase speed when running. Listening to the music slightly higher than your normal music has also been shown to increase the distance you can run at a faster speed, as it helps distract you from the feeling of fatigue (but obviously, be careful with loud music and your environment on the run, as well as the health of your own ears).
If music isn’t your thing when running, a speedy partner for encouragement also will help you lift your game. Adding an element of competition, as well as someone there with whom to help pace yourself against, both can help push you closer to the new PB you’re out there chasing.