Stretch your thigh muscles, calves and hip flexors. Your quadriceps and hamstrings are the large muscle groups in your thighs, where you get most of your driving power, while your calf muscles give you your initial burst off the blocks. Your hip flexors are the muscles that control the up-and-down movement of each stride, so keeping these muscles flexible and loose can increase your range of motion and stride length, giving you an edge. Build up strength in your leg and core muscles. nike uk sale Squats, deadlifts, cleans and lunges are all effective compound weightlifting exercises that can build up muscle mass in your legs, hips and glutes. The stronger these muscles are, the more power you have available when you push your body to its limits. Practice your initial drive phase. Getting the most explosive start can shave precious seconds from your finish. As you come out of the blocks, keep your body in a straight line from your head to your ankle with each stride. Your body should lean forward at a 45-degree angle to the ground for maximum forward drive for the first few steps off the blocks. Pick up your knees as you run. Bring your knee forward with every stride as you sprint. This knee lift will give you extra acceleration when you drive that foot into the ground on your next stride. Drive the ball of your foot into the ground directly underneath your hip rather than in front of you to avoid losing speed. nike air pegasus Push down into the ground as your body maintains its forward momentum. Lean forward slightly as you sprint to keep your body's momentum driving ahead of you. Your torso should remain upright and over your hips with a slight lean. Leaning too far forward or back can shorten your steps and cause you to slow down. Swing your arms forward and back, keeping your elbows close to your body and bent at a 90-degree angle. nike air max 90 Keep your hands, forearms and shoulders relaxed to prevent tension in your upper back. The swinging motion of your arms helps to stabilize your torso, but swinging them across your chest or too far out in front of you can cause you to rotate your hips unnecessarily and decrease your speed.