I have been trying to improve my speed, tough as we get older.
We are told there are a few things to work on.
Stride
Flexibility
Endurance( running the longer runs at a slower pace)
Speed work
Here is an article from Runners World on shortening the stride!
Enjoy !
More Evidence Favoring Shorter Stride
A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."
In March, researchers from the University of Wisconsin published a paperreporting similar results. They suggested that the shorter stride could help runners who have problems with knee pain.
Lower impact forces could also make you a more efficient, faster runner, at least in distance racing. Norwegian researchers found last year that impact forces were inversely associated with running economy at 3,000-meter race pace. That is, the harder you hit the ground--due to a bouncy stride, or to overstriding--the lower your running economy. Running economy is believed to be one of the strongest factors behind distance-racing success.
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