It is important that your weight is placed in the heel of the foot and not your toes. You should feel the muscles in your buttocks (gluteal muscles) working to stabilize your body and your quadriceps to hold your body up. Do 1 set of 10 on each leg the first time and be prepared for your legs to hurt the next day. You can gradually increase to doing 3 sets of 10 on each leg. It is very important to keep your weight in your heel so you are using the right muscles and you protect your knee joint.
How can I get faster at running is a question asked of many trainers and desired by many runners. It’s real question that deserves a real answer. Unfortunately runners must do the work to get faster and just reading about interval training or fartleks, or lunges won’t the difference in your stride until you actually take action!