How to Run Faster: A Complete Guide to Improving Your Speed

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Whether you’re a beginner or an experienced runner chasing a personal best in a marathon, one common goal ties all runners together: running faster. Speed is not just about talent—it’s a combination of technique, strength, strategy, and smart training.

In this guide, we’ll explore proven strategies, exercises, and tips that will help you run faster and improve your overall performance.

1. Understand What “Running Faster” Means how to run fast

Running faster doesn’t mean sprinting at full force every time you hit the pavement. It’s about improving your pace, efficiency, and endurance over different distances. Whether it’s a short sprint or a long-distance race, speed is relative to your goals.

2. Build a Strong Aerobic Base

Before focusing on speed, you need a solid foundation. This means running consistently at a conversational pace for several weeks or months to develop your aerobic system.

Why it matters:

Increases your VO₂ max (maximum oxygen uptake)
Boosts endurance
Reduces fatigue during faster runs

Action step: Run 3–5 times per week for at least 30–60 minutes at a comfortable pace.

3. Incorporate Interval Training

Interval training involves short bursts of high-intensity running followed by recovery periods. It’s one of the most effective ways to increase speed.

Benefits:

Improves cardiovascular efficiency
Trains your body to handle lactic acid
Builds muscle power

Example workout:

5-minute warm-up jog
6 rounds of 400m fast run + 200m walk/jog
5-minute cool-down

Tips:

Start with short intervals and gradually increase intensity
Use a track or treadmill for accurate distances

4. Add Tempo Runs to Your Routine

A tempo run is a sustained effort at a “comfortably hard” pace—usually 80–90% of your max heart rate. It trains your body to maintain speed over time.

Benefits:

Increases lactate threshold
Improves running economy
Builds mental toughness

Sample workout:

10-minute easy warm-up
20–30 minutes at tempo pace (a pace you can hold for about an hour)
10-minute cool-down

5. Include Strength Training

You can’t run fast with weak legs or a sloppy core. Strength training improves power, posture, and injury resistance.

Focus areas:

Legs: Squats, lunges, deadlifts
Core: Planks, Russian twists, leg raises
Glutes & hips: Hip thrusts, bridges, band walks

Plan:
Strength train 2–3 times per week, ideally on non-running or light-running days.

6. Work on Your Running Form

Good form leads to more efficient movement and less wasted energy.

Tips for better form:

Posture: Keep your back straight, head neutral, and shoulders relaxed
Arm swing: Elbows at ~90°, swinging forward and back (not across your body)
Stride: Avoid overstriding; aim for quicker, shorter steps
Foot strike: Midfoot or forefoot strike is ideal for most runners

Drills to improve form:

High knees
Butt kicks
A-skips and B-skips
Strides (short sprints with good form)

7. Improve Your Cadence

Cadence is the number of steps you take per minute. An optimal cadence (typically 170–180 steps/min) reduces ground contact time and makes your stride more efficient.

How to improve it:

Run with a metronome app or upbeat playlist
Do short runs focusing on quicker steps
Avoid forcing it—gradually increase cadence over time
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8. Practice Hill Training

Running uphill builds strength, improves stride power, and enhances aerobic capacity. It also naturally corrects your running form.

Workout example:

Warm-up jog
6–8 hill sprints (30 seconds uphill, walk/jog down)
Cool-down

Pro tip: Keep your chest up and drive your arms while climbing.

9. Get Enough Rest and Recovery

Pushing harder won’t help if you’re always sore or tired. Speed comes when your body absorbs training and recovers properly.

Include:

At least one full rest day per week
Easy runs or active recovery days
7–9 hours of quality sleep per night

10. Eat Right to Fuel Performance

Running faster isn’t just about what you do on the track—it’s also about what you eat.

Key nutrients:

Carbohydrates: Your body’s main fuel for fast runs
Protein: Aids in muscle recovery and repair
Healthy fats: Help with long-lasting energy
Hydration: Drink water throughout the day and during long runs

Before a run: A small, carb-rich snack 30–60 minutes before

After a run: A protein + carb meal within 30–90 minutes

11. Use a Training Plan

Following a structured training plan can help you build speed in a progressive and safe way. It removes guesswork and ensures proper recovery.

Tips:

Choose a plan tailored to your distance (5K, 10K, half marathon, etc.)
Make sure it includes easy runs, speed work, long runs, and rest days
Adjust the plan based on how your body feels

12. Track Your Progress

Keeping a log of your workouts helps you stay accountable and recognize improvement over time.

Track:

Pace per km/mile
Heart rate
Distance
How you felt

Apps like Strava, Garmin Connect, or Nike Run Club can be useful.

13. Get the Right Gear

While you don’t need the most expensive shoes or gadgets, the right gear can help prevent injury and boost confidence.

Essentials:

Running shoes suited for your gait
Breathable running clothes
GPS watch or smartphone app
Optional: compression gear, foam roller

14. Do Strides and Drills Weekly

Strides are short bursts (20–30 seconds) of fast, relaxed running that improve neuromuscular coordination.

Add strides:

After easy runs (4–6 strides)
On non-workout days to keep legs fresh

Form drills (as mentioned earlier) are great warm-ups for track days or tempo runs.

15.

Running faster is as much mental as it is physical.

Ways to boost mental strength:

Set realistic short- and long-term goals
Visualize yourself achieving your goal pace
Use positive self-talk (“I’m strong,” “I’ve got this”)
Practice pacing during training runs

16. Avoid Common Mistakes

Speed training can backfire if done wrong. Here are mistakes to avoid:

Skipping warm-ups/cool-downs: Risk of injury increases
Going too hard, too often: Leads to burnout and fatigue
Ignoring pain: Can turn a minor issue into a major injury
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17. Be Consistent and Patient

Speed improvements take time. There are no shortcuts. Trust the process and stay consistent with your training.

Remember:

Improvement is not always linear
You may have off days—don’t be discouraged
Celebrate small wins

Conclusion

Running faster requires more than just pushing harder—it’s about training smart, building strength, refining technique, and allowing your body to recover. Whether you’re aiming to run a sub-30-minute 5K or just beat your own record, applying the principles above will gradually make you a faster, stronger runner

Q1: What exercises can help improve my running speed?
A1:
To run faster, include speed-boosting workouts like interval training, hill sprints, and plyometrics in your routine. Strength training (especially squats, lunges, and core work) also enhances power and stride efficiency, making you faster over time.

Q2: How can proper running form help me increase my speed?
A2:
Maintaining proper form—like keeping your posture upright, arms relaxed at 90 degrees, and landing on the midfoot—reduces wasted energy and improves running efficiency, allowing you to run faster with less effort.