How to Run Faster ?

Ever since I started my intervals, I've been wondering how to sprint even faster. I always thought it was about 'gassing' it from the start and maintaining the speed or simply running at an even pace all the way.

A few YouTube videos later I had drastically changed my opinion of things.

Apparently there are 4 (or 5 depending on how you look at it) phases of a sprint. The start, The drive, maximum velocity and maintenance phases.

I have used the drive phase unknowingly during my long runs where I literally 'attack' slopes with my head down and body at an angle. I never knew that it was effective on a straightaway for acceleration.

As for max velocity I have experienced it during sprints. The maintenance phase is new to me though and I will get into that later.

It seems that proper race planning is required to get the best out of the body. Simply bursting and hoping just will not do.

Take for example a 400m interval. I would be looking to drive for the first few metres of the bend.
However, given the distance and this not being a 100m interval I would get into a comfortable striding pace and maintain it till around the 200m mark.

After which I would go all out around the bend and come into the last 100m in a  maintenance phase. Here I would naturally be decelerating but I would maintain my running form as best as possible so as squeeze every bit of powere out of my legs.

In short the idea is to get to a comfortable pace quick, then burst at the halfway mark.

It is sort of a negative split but not entirely since the last phase is a deceleration phase.

Anyway a few tips  I have gathered both from experience and research are as follows.

One, always swing your arms freely and in tandem with your steps. The more range of swing the better.

Two, keep the weight on the toes, clawing back to provide effective forward thrust.

Three, make an okay sign with the hands so that they do not flap about.

Four, look forwards and minimise head movements.

I believe these help a lot in shaving off precious seconds in timing. I will be trying it out during my next interval session.