See How They Run

Picture this:  arms bent at the elbow as if beginning to run.  Legs in running stance with one knee bent to 85 degrees, then slightly lifted to 87 degrees, then 88, 89 and finally 90.

When Jessi Stensland explained how she moved from slow (well, slower) to fast, she simply lifted her knee to those angles as she discussed the mechanics of running.  These slight movements she executed while stationary gave me a visual that is ingrained in my mind.

She explained it like this, "Here's an eight minute mile, a seven minute mile, a six minute mile," all while raising her knee to a higher degree.

If you want to go faster, use that image of higher knees to get you there.  Sprinting at the end a marathon or passing another runner during a race involves higher knees and more spring in your step - even if you are a shuffler.  To "kick it up a notch," channel your mind to lift your leg a bit higher, quicker, and lighter.  Become the runner you are in your mind.   Let your mind tell your legs what to do.   Channel your inner Jessi.  And let your competition watch you run away with the victory.