Although your speed is largely determined genetically by your muscle fibre type, you can improve it. Technique aside, gains in muscle power usually result in an increase in acceleration and maximum running speed.

To improve muscle power resistance training and plyometrics are usually employed, as well as speed drills to coordinate the improvements in muscle strength into increased running or limb speed. According to the principles of training progressive overload in the muscle will result in increases in the strength of the muscle and the following drills can be used to good effect:

• High knee drills for the hip flexors
• 'Butt Kick' drills for the hamstrings
• Ladder drills for 'cadence' emphasis
• Harness or hill running for leg drive
• Towing or downhill running for 'overspeed'

Since maximum running speed is dependant upon stride length and stride rate (cadence) it is important to work on the muscles that determine these.

Hip flexor strength alongside calf muscle strength and hamstring flexibility will determine knee lift and 'toe off' and therefore stride length.The strength and power of the quadriceps and hamstring groups coupled with shoulder muscle for arm drive will mainly determine stride rate. These are key areas for everyone trying to improve speed to work on.