Want to know how to run faster? Whether you’re looking to shave time off your race or just want to enjoy quicker, more efficient runs, improving your speed doesn’t have to be complicated. It’s all about mastering a few key areas—your form, your training, and your recovery.
In this guide, we’ll show you exactly how to run faster through practical tips you can use right away. From tweaking your running form to adding speed workouts and building strength, we’ll cover everything you need to know. Let’s dive in!
Master Running Form to Boost Speed Efficiently
Running faster is more than just putting in more miles; it’s about refining your form. Small changes can lead to big improvements, allowing you to move more efficiently and reduce wasted energy.
Use a Tall, Aligned Posture
Slight forward lean from the ankles: One of the easiest ways to improve your speed is by adjusting your posture. A slight forward lean from your ankles (not your waist) helps propel you forward and reduce drag. This small change can make a big difference in your efficiency.
90-degree angle, forward/back swing: Keep your shoulders relaxed and your arms swinging naturally. Bend your arms at a 90-degree angle and swing them forward and back as you run. This helps generate momentum and power, making each stride more effective.
4×3 minutes fast, 2 minutes recovery: Run hard for 3 minutes, then jog or walk for 2 minutes to recover. Repeat for four sets.
Beginner, Intermediate, Advanced Variations: Beginners can start with 30-second sprints and 90-second recovery. Intermediate and advanced runners can push the intensity or extend the sprint duration.
Pacing guidance: Aim for a pace you can maintain for about 20-30 minutes, pushing yourself but not to the point of exhaustion. These runs improve your ability to sustain faster paces over longer distances.
Leg swings: Swing each leg forward and backward to loosen up your hips and hamstrings.
Hip circles: Perform small circles with your hips to increase mobility.
High knees: Raise your knees high while jogging in place to activate your hip flexors and quads.
Increase Your Cadence (Without Overstriding)
Why shorter, quicker steps improve speed: Focus on increasing your cadence, or step frequency. Aim for around 180 steps per minute, which is the sweet spot for most runners. Shorter steps, taken at a quicker pace, will help you run faster while preventing overstriding—a common issue when runners lose proper running form, leading to slower paces and higher injury risk.
Relax Shoulders and Use Your Arms for Power and Momentum
Land on Your Midfoot for Better Efficiency
A key part of running faster is making sure your foot strike is efficient. Focus on landing on your midfoot—not your toes or heels. This helps absorb impact and allows you to push off the ground more effectively, saving energy during your run.
Speed Workouts That Actually Make You Faster
For runners trying to understand how do you improve running speed, speed training is one of the most effective approaches. These sessions teach your body to handle quicker paces and improve your cardiovascular capacity. Here’s how to add it to your routine.
Interval Training You Can Start This Week
Interval training is a fantastic way to increase your speed. It involves alternating between high-intensity running and recovery periods. For example, try:
Learn more about interval training with our interval training running program.
Tempo Runs That Build Speed Endurance
Tempo runs involve running at a pace that feels “comfortably hard.” It’s just below your maximum effort, but still challenging.
Hill Sprints for Power and Efficiency
Hill sprints are a great way to build strength and speed. Running uphill increases the intensity and activates different muscle groups—an important step for anyone wondering how do I run faster without increasing injury risk.
Short, steep, high-intensity bursts: Find a steep hill and sprint up for 20-30 seconds, then walk back down to recover. Do this 6-10 times. Hill sprints help improve your stride power and running efficiency.
How to Fit Speed Work Into Your Weekly Plan
Speed work should be done 1-2 times per week. Be sure to allow time for recovery between hard sessions. For example, you could schedule a speed workout on Tuesday and an easy run on Thursday, with a long run or a rest day in between.
Strength Training That Helps You Run Faster
Running fast requires a strong body. Strength training can help you build the muscles needed to improve speed and prevent injury. Here’s how to work it into your routine.
Lower-Body Strength Builders
Stronger legs help you generate more power with each stride, making you faster.
Squats, lunges, step-ups, deadlifts: These exercises target the key muscles in your legs and hips. Try to incorporate them into your routine 2-3 times per week for best results.
Core Exercises That Improve Stability
A strong core is essential for maintaining good posture and efficient movement while running.
Planks, dead bugs, side planks: These exercises target your abdominals, obliques, and lower back. Strong core muscles help stabilize your body during runs, keeping you upright and more efficient.
Explosive Movements to Add Power
Add explosive movements to your strength routine to develop speed and agility. These movements help reinforce how to get faster at running by training fast-twitch muscle fibers.
Jump squats, bounding drills: These exercises help activate fast-twitch muscle fibers, which are crucial for sprinting and powerful strides.
Weekly Strength Schedule for Runners
Aim for 2-3 strength workouts per week, with at least one rest day in between. You can combine strength training with running days or schedule it on non-running days to maintain balance.
Build Endurance So You Can Hold Faster Speeds Longer
Building endurance is essential for sustaining faster speeds, especially during long runs or races. Here’s how to increase your stamina.
Why Long, Easy Runs Make You Faster
Long runs may feel slow, but they’re critical for building the aerobic foundation you need to run faster. Running at a comfortable pace increases your endurance, so you can maintain faster speeds for longer periods.
How Much Endurance Running You Need
For most runners, one long run per week is enough to build endurance. Gradually increase your long-run distance by 10% each week to avoid injury and build stamina over time.
Heart Rate Zones and Pacing Basics
Understanding heart rate zones can help you pace yourself during long runs. Stay in your aerobic zone (60-80% of your max heart rate) for the majority of your run to build endurance.
Warm-Up Routines That Prime Your Body for Speed
Before you can start running faster, it’s essential to warm up your body properly. Warming up helps prevent injuries and prepares your muscles for more intense activity.
Dynamic Warm-Up Moves
Dynamic stretching activates your muscles and gets them ready to work. Incorporate these moves into your pre-run warm-up:
Strides to Prepare for Faster Running
Finish your warm-up with strides. Strides are short bursts of faster running at 85-90% of your max effort. These activate your nervous system and prepare your body for faster running.
Fueling, Hydration, and Recovery Strategies
What you eat and how you recover play a huge role in improving your running speed. Here’s how to fuel and recover like a pro.
What to Eat Before Faster Runs
To fuel your body before speed work, opt for a mix of carbohydrates and protein.
Carbs + light protein: Try a banana with peanut butter or a small bowl of oatmeal about 30-60 minutes before your run. This gives your muscles the energy they need to power through intense workouts.
How to Recover After High-Intensity Workouts
Recovery is just as important as training. After intense workouts, your muscles need time to repair and rebuild.
Sleep, rest days, mobility: Focus on getting enough sleep, and make sure to include rest days in your schedule. Foam rolling or stretching can also help keep your muscles loose and promote recovery.
Avoiding Overtraining While Getting Faster
Overtraining can lead to injuries and setbacks, so it’s important to listen to your body. Make sure to take rest days, and don’t skip your easy runs. Recovery is just as important as hard workouts in helping you get faster.
Gear That Helps You Run Faster (Without Going Overboard)
While you don’t need the latest gadgets to run faster, the right gear can make a difference. Here’s what you actually need to improve your speed.
Lightweight Running Shoes
Look for a pair of lightweight, responsive shoes that match your foot type. A good pair of shoes can help you move more efficiently and prevent injuries.
Clothing and Accessories for Speed Work
Choose moisture-wicking clothing to keep you dry and comfortable during your runs. Running hats and sunglasses can also make your speed workouts more enjoyable by keeping the sun out of your eyes.
Minimalist Gear vs. “Tech-Heavy” Gear
Don’t get distracted by gear with too many bells and whistles. Stick to the essentials—lightweight shoes, breathable clothes, and a good water bottle. You don’t need fancy tech to run faster.
Conclusion
So, how to run faster? It’s all about improving your form, adding speed workouts to your routine, building strength, and prioritizing recovery. With a little consistency and the right strategies, you can gradually increase your speed and hit your running goals.
Start with small changes to your form, work in some speed sessions, and stay focused on recovery. Over time, you’ll see improvements in your performance and be able to run faster with less effort.
