Everyone wants to feel that exhilarating sense of flying during a run, but how can you actually get faster? Whether you’re training for a race or chasing a personal record, improving your speed is within reach—and it doesn’t require elite genes or endless training hours.
With a few strategic changes and some intentional speed work, you can unlock your running potential and experience the thrill of running faster. Ready to level up? Let’s dive into five tips that will transform your pace.
1. Perfect Your Running Form
Running fast isn’t just about speed work; it’s about running smarter. Proper running form can make your strides more efficient, helping you conserve energy while picking up the pace.
Posture: Keep your posture upright but relaxed. Imagine a string pulling you gently upward from the top of your head. Avoid hunching over or leaning too far back.
Stride: Shorten your stride to reduce impact and focus on quick, light steps. Aim for a cadence of around 180 steps per minute (or slightly less if you’re just starting). Overstriding can slow you down and increase your risk of injury.
Arm Movement: Keep your arms bent at a 90-degree angle and swing them forward and back without crossing the midline of your body. Think of your arms as the rhythm setters for your legs.
This graphic from Dick’s Sporting Goods does a great job of breaking it down:
Try This Drill: Run tall with a slight forward lean from your ankles, not your waist. Practice quick, light steps on a slight incline to develop proper form and efficiency. Check out this video for a great example.
2. Incorporate Speed Workouts
Speed workouts are the secret sauce for boosting your pace. They build strength, endurance, and mental toughness while enhancing overall running performance. Here are four types of running exercises to incorporate into your training plan:
Interval Training
Sprint hard for short distances, followed by recovery jogs or walking. Example: 4x400m repeats with 90 seconds of recovery jogs in between. 400m is one full loop on a race track.
Beginner variation: Try 6x200m repeats with 60 seconds of rest. These bursts of faster running improve your ability to sustain higher speeds over time. 200m will be a half loop on a race track.
Fartlek Runs (Speed Play)
Alternate between bursts of speed and easy jogging. Example: During a 30-minute run, sprint for 30 seconds every 3 minutes, then return to an easy jog.
Swedish for “speed play,” fartleks are great for runners of all levels because they’re unstructured and fun! They also help you adapt to changing paces during races or group runs.
Hill Training
Running uphill strengthens your legs and improves your cardiovascular capacity. Example: Find a moderate hill and sprint up for 30 seconds, then jog back down to recover. Repeat 6-8 times.
Hill workouts simulate resistance training, building the explosive power you need for faster running on flat terrain.
Tempo Runs
Run at a challenging but sustainable pace—about 80-90% of your maximum effort—for a sustained period. Example: Warm up for 10 minutes, run 20 minutes at tempo pace, then cool down for 10 minutes.
These runs train your body to sustain faster speeds for longer periods, improving your lactate threshold and mental focus.
Sample Weekly Schedule
Monday: Easy run (30 minutes at a slow running pace)
Tuesday: Speed workout (e.g., intervals or fartlek)
Wednesday: Rest or cross-train
Thursday: Easy run (40 minutes at a slow and steady pace)
Friday: Tempo run (e.g., 20 minutes at a challenging but sustainable pace within a 50-minute run)
Saturday: Long run (slowly increase your running distance over time with a focus on endurance)
Sunday: Rest or recovery run (20-30 minutes, very easy)
The 80/20 Rule
It’s important to remember that 80% of your runs should be at an easy pace. Slow running builds your aerobic base, enhances recovery, and reduces the risk of injury. Whether you measure this by heart rate (zone 2) or feel (you can comfortably hold a conversation), easy runs lay the foundation for sustainable speed gains.
3. Build Strength Through Cross-Training
Speed isn’t just about running—it’s about power. Strength training improves your running efficiency, prevents injuries, and helps you power through those finish lines. A strong body, especially a strong core, is essential for maintaining good posture and stability during faster running.
Strength Training Workouts To Incorporate Into Your Running Routine
Lower Body:
Squats: Build quad, glute, and hamstring strength. Try 3 sets of 10 reps with body weight or dumbbells.
Lunges: Perform walking lunges or stationary lunges for 3 sets of 8 reps per leg.
Step-Ups: Use a sturdy box or bench and perform 3 sets of 10 reps per leg.
Core Work:
Planks: Hold for 30-60 seconds; repeat 3 times. Planks engage your core and help stabilize your pelvis, reducing unnecessary movement that wastes energy.
Russian Twists: Add a medicine ball or weight and aim for 3 sets of 15 twists per side. Twists improve rotational strength, which is key for efficient arm and torso movement.
Bird Dogs: Extend one arm and the opposite leg while keeping your core stable. Perform 3 sets of 10 reps per side. This exercise enhances balance and core stability, both crucial for maintaining good running form.
Plyometrics:
Box Jumps: Do 3 sets of 10 reps to develop explosive power.
Jump Lunges: Alternate legs for 3 sets of 12 reps.
Strong core muscles provide a solid foundation for your running stride, improving balance and minimizing energy loss. Add strength training to your routine 2-3 times per week, and you’ll notice a big difference in both speed and resilience.
4. Optimize Your Recovery
Rest days aren’t lazy days—they’re essential for becoming a faster, stronger runner. When you train, your muscles break down; when you rest, they rebuild stronger. Neglecting recovery can lead to fatigue, overtraining, and even injury, so it’s vital to make recovery an intentional part of your training plan.
Recovery Tips
Sleep: Aim for 7-9 hours per night to allow your body to fully recover. Sleep is when your body does the bulk of its repair work, rebuilding muscle tissue and replenishing energy stores. Poor sleep can lead to slower recovery times and decreased performance over time.
Hydration: Drink water throughout the day to prevent dehydration, which can impact performance. Post-run, focus on replenishing fluids lost through sweat. Adding electrolytes to your water can help replace essential minerals like sodium, potassium, and magnesium that are critical for muscle function and preventing cramps.
Active Recovery: Include light activities like yoga, walking, or a short, easy run. These low-intensity movements keep blood flowing to your muscles, helping to clear out lactic acid and reducing stiffness.
Foam Rolling: Use a foam roller to release tight muscles and improve flexibility. Spend a few minutes rolling out major muscle groups like your quads, hamstrings, and calves after every run or workout.
Stretching: Focus on dynamic stretches post-run to increase your range of motion. Incorporating stretches like lunges with a twist or standing hamstring stretches can help prevent tightness and improve overall mobility.
Listen to Your Body: If you feel extra fatigued or sore, take an additional rest day or adjust your training intensity. Recovery is not one-size-fits-all, so tailor it to your needs to maximize your performance.
5. Fuel Your Body for Speed
Your body is your engine, and what you put in it matters. Proper nutrition and a balanced diet provide the fuel needed for speed and endurance.
Key Nutrition Tips
Balanced Meals: Include carbohydrates (energy), protein (muscle repair), and healthy fats (long-lasting energy) in your diet.
Pre-Run Snacks: Try a banana with peanut butter or a small energy bar for a quick energy boost.
Post-Run Recovery Meals: Replenish your body with protein and carbs, like a smoothie with protein powder or grilled chicken with quinoa.
Hydration and Electrolytes
Staying hydrated is crucial, especially for faster paces. During intense runs or long distances, you sweat out electrolytes—sodium, potassium, magnesium—which are vital for muscle function and preventing cramps. Replenish with electrolyte drinks or tablets, especially after longer runs.
6. Set Realistic Goals and Track Progress
Improving your speed takes time, and setting realistic goals can help you stay motivated and focused. Break your overarching goal—like running a faster 5K—into smaller, achievable milestones. For example, aim to shave off 10 seconds from your mile time within a month or complete a certain number of speed workouts in a week.
Tracking Progress
Use a GPS watch or running app to monitor your times, distances, and paces over time.
Log your workouts in a journal or app to identify trends and see how consistency pays off.
Celebrate small victories, like completing a challenging tempo run or hitting a new personal record in training.
Setting goals gives you a roadmap to follow, and tracking progress helps you see how far you’ve come. Together, they keep you motivated to keep pushing.
Meet Your Speed Goals!
Speed doesn’t come overnight, but with consistent effort, the right strategies, and a healthy balance of work and recovery, you’ll be amazed at your progress. Remember, running faster isn’t just about pushing harder—it’s about training smarter.
Ready to connect with others on a similar journey? Join the Still I Run private Facebook community to share tips, celebrate victories, and find support from fellow runners who understand the mental and physical benefits of running. Together, we’re stronger—and faster!
