It's been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger workout, smoke the competition, and maybe even set a speedy new PR.
1. Nail good form.
The key to running (at any speed) is to practice proper running technique. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side!) at low 90-degree angles.
2. Count your steps.
Get familiar with stride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n' speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.
3. Get low, get high.
Short on gym time? Quick! Try speed training! Interval training, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance—and burn major calories in less time too!
4. Stride right.
There's a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique

Read more here: http://www.cartersgist..com.ng/2016/03/25-ways-to-run-fasterstat.html