Tight muscles prevent you from opening your stride and gliding. After warming up
for 15 minutes, stretch your hamstrings, glutes,
calves, groin area, hips and quads, and hold each stretch for 30 seconds. Stretch your muscles again after your workout. Muscles stiffen and tighten during intense training sessions.
Build a solid base. Before you train to run a fast mile, run an easy to moderate pace for at least 12 weeks.