How to extend sprinting strides?

Question

i have finally found my problem why i cant get any faster just slower. its a but late now tbh but so i really need help.!

i have kinda small tight legs and i can do the splits but when i run they are completly different and it is so hard to length my stride.

What exercises can i do?

and what else can i do to make me faster and longer strides

Answer 1

Try Drills to get them adjusted to the correct techniques.

Drills such as..

Bounding,

Straight Legs,

Single Leg Bounding,

High Knees,

Skip for Height

Skip for Distance

You even try to pump the arms a bit harder. Push arms down hard on the swing, and relax coming back up. The arms tend to work with the legs and the legs work with the arms.

Answer 2

...

Your personal goal is to get faster, and it sounds like it's for shorter distances, even sprints.

Please recognize that whoever we are, our speed is limited by our genetic makeup, the genes we were born with and the proportion of fast twitch and slow twitch muscles we have this day.  Through training you can activate your type 2 slow twitch muscles (I believe I have that right) and cause them to act like fast twitch muscles, but again, recognize, we all have limits.

The first goal is to achieve the best leg turnover, moving your legs at a speed that is best.  The second goal is to lengthen your stride.

**A few basics**

Optimum leg turnover is 180 strides per minute.  This is something you can count and concentrate on in whatever workout you are doing.  

Something that I finds that contributes to this is doing Spinning or cycling at 90 revolutions per minute with as much resistance as possible.  Doing this two or three times a week will both make optimum leg turnover happen AND strengthen your quadriceps (upper leg front muscles) and hamstrings (upper leg back muscles).  This particular strength translates ultimately into increase speed.

Once you can run any speed at 180 (or slightly higher) strides per minute, the next step is to increase your length.  This you can do first through stretching all your major leg muscles, and particularly the glutes (maximums, medius, minimus).

After thoroughly stretching your muscles, you're ready for a workout.  Run flats, or down hills, 100-200 meters, at 180+ strides per minute, gradually lengthening your stride.

You will find the combination of optimum stride rate followed by stretching and deliberately extending your leg will give your the faster speed you are seeking.

Regards,

Phil