Running is one of the simplest and most accessible forms of exercise, and it’s a great way to improve your overall fitness level. Whether you’re an experienced runner or just starting, learning how to run faster can bring a new level of challenge and enjoyment to your workouts.
In this guide, we’ll explore 15+ ways you can increase your speed and become a faster runner. From proper form and technique to strength training and nutrition tips, we’ll cover all aspects of running faster and help you reach your goals.
Work on your running form
One of the most important factors in running faster is your form. An efficient running form can help you run more effectively, reduce your risk of injury and ultimately increase your running pace. Here are a few tips to improve a proper running form:
Keep your head up
Look straight ahead, not at the ground. This will help you maintain good posture and open up your airways for better breathing.
Relax your shoulders
Many runners tend to tense up their shoulders, which can lead to neck and upper back pain. Keep your shoulders relaxed and down, away from your ears.
Engage your core
A strong core helps you maintain proper posture and stability while running. Make sure to engage your abdominal muscles while running.
Use a mid-foot strike
Instead of landing on your heel or toes, aim for a mid-foot strike where your foot hits the ground and lands directly under your body. This will help you maintain balance and propel yourself forward more efficiently.
Keep your arms at 90 degrees
Your arms should be bent at a 90-degree angle and swing naturally at your sides. Avoid crossing them in front of your body, as this can create unnecessary tension and throw off your balance.
Warm up to run faster
Warming up is crucial for any type of workout, especially if you want to run faster. A good warm-up prepares your muscles and joints for the demands of running, decreases your risk of injury, helps you perform better and improves speed. Here are some ways to incorporate a warm-up into your running routine:
Dynamic stretching
Instead of static stretches, which can actually hinder your performance, opt for dynamic stretches that mimic the movements you’ll be doing while running. Examples include leg swings, arm circles and high knees.
Slow jog
Start your run with a slow jog for 5-10 minutes. This will gently increase your heart rate and warm up your muscles.
Strides
Do a few short sprints at around 80% of your maximum effort to get your body used to running faster. Take a short break in between each stride.
Start weight training
Weight training is often overlooked by runners, but it can be a game-changer when it comes to increasing running pace. Building strength in your legs, upper body and core will make you a more powerful and efficient runner. Here are some bodyweight exercises to incorporate into your running schedule:
- Squats: Squats target multiple muscles in your lower body, including your quadriceps, hamstrings and glutes. They also engage your core for stability.
- Deadlifts: Deadlifts primarily work your hamstrings, but they also target your glutes and lower back. These muscles are crucial for propelling you forward while running.
- Planks: Planks are a great exercise for building core strength, which is essential for maintaining good form while running.
An effective workout routine for runners should include 2-3 days of strength training per week. Be sure to focus on proper form and gradually increase the weight as you get stronger.
How to tempo run
Tempo runs involve running at a comfortably hard pace for an extended period. This type of interval training can help increase your lactate threshold, which is the point where your body starts producing lactic acid faster than it can clear it. Here’s how to do a tempo run:
- Warm-up: Start with a 5-10 minute warm-up jog. This can be followed by some dynamic stretches and strides.
- Run at tempo pace: Your tempo pace should be around 80-90% of your maximum effort. You should be able to maintain this pace for a sustained period, but it should still feel challenging.
- Cool down: Finish with a 5-10 minute slow jog to cool down and bring your heart rate back down.
Do speed work
Speed training involves incorporating short bursts of high-intensity running into your training. This type of training helps improve your running economy, or how efficiently you use oxygen while running. Here are some examples of speed work to try:
- Intervals: Run at a hard effort for a set distance or time, followed by a recovery period of slower jogging or walking. Repeat for a set number of intervals.
- Fartleks: Fartlek, meaning “speed play” in Swedish, involves varying your pace between fast and slow segments during a run. This can be done spontaneously or with pre-planned timing.
- Hill repeats: Find a steep hill and run up it with maximum effort, then walk or jog back down. Repeat for a set number of repeats.
These different types of running exercises can help improve your speed and running technique. It’s important to incorporate them into your training sessions gradually and listen to your body for any signs of fatigue or injury.
Practice intensity with a plyometric workout
Plyometric exercises involve explosive movements that can help improve your speed and power as a runner. These exercises mainly target the lower body, but they also engage your core and upper body for stability. Here are some examples of plyometric exercises:
- Jump squats: Begin in a squat position, then jump up explosively and land back in a squat.
- Lunges with knee drive: Start in a lunge position, then explosively drive your back leg forward, bringing your knee up towards your chest. Land back in the lunge position and repeat on the other side.
- Bounding: Run forward while taking long strides and pushing off forcefully with each step. This exercise helps improve your stride length and power.
Maintain a moderate body weight
Carrying extra weight can slow you down and make running more difficult. Maintaining a healthy, moderate body weight can help improve your speed. This involves maintaining a balanced diet and incorporating strength training into your routine to build lean muscle mass. Consult with a doctor or nutritionist to determine your ideal body weight and create a plan to reach and maintain it.
As with any type of physical activity, it’s important to listen to your body and not push yourself too hard. Gradually increase the intensity and duration of your workouts, and always make sure to properly warm up and cool down. With consistent training and a focus on proper form, you can increase your running speed and reach your goals.
Train your hips to increase power output
Strong, stable hips are essential for running fast. They help control your stride and keep you in proper alignment. Here are some exercises to strengthen and train your hips:
- Hip bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your body forms a straight line from shoulders to knees. Lower down and repeat. You can add a resistance band around your knees for an added challenge.
- Clamshells: Lie on your side with your knees bent and feet together. Keeping your feet together, lift your top knee while keeping your hips still. Lower down and repeat. You can also use a resistance band for this exercise.
- Side planks: Start in a plank position, then rotate onto one arm and stack your feet on top of each other. Hold for 30 seconds, then switch to the other side. This exercise strengthens your core and hips.
Sharpen your mental game to sharpen your speed
Running is not just a physical activity; it also requires mental strength and focus. Here are some tips to improve your mental game and help you run faster:
- Set specific goals: Having a clear goal in mind can help give you motivation and direction in your training.
- Visualise success: Spend time visualising yourself achieving your goals. This can help boost confidence and improve performance.
- Practice positive self-talk: Be mindful of your thoughts while running. Replace negative self-talk with encouraging, positive thoughts.
- Stay in the present moment: Instead of focusing on how much further you have to go, try to focus on your breathing or your form. This can help keep you mentally engaged and reduce feelings of fatigue.
By incorporating these tips and exercises into your training, you can improve your running speed and reach your full potential as a runner.
Improve your eating habits
Fuelling your body with the right foods is important for optimal performance. Here are some tips on how to improve your eating habits:
- Eat a balanced diet: Make sure you are getting enough carbohydrates, protein, and healthy fats in your meals.
- Stay hydrated: Drink plenty of water throughout the day and during runs to prevent dehydration.
- Fuel before and after runs: Eat a small snack or meal containing carbohydrates and protein about 1-2 hours before a run, and replenish your energy stores with a post-run snack.
- Incorporate nutritious snacks into your daily routine: Snack on fruits, vegetables, nuts, or Greek yoghurt for healthy sources of fuel.
Remember to consult with a nutritionist or dietician to create a personalised meal plan that meets your specific needs as a runner. Eating well can help you stay energised for your runs and aid in recovery afterwards. With the right nutrition, you can improve your running performance and speed.
Run sprints
Sprinting is a great way to work on your overall speed, as well as your endurance and power. Here are some tips for incorporating sprints into your training:
- Find a flat surface: Look for a track or open space with a flat, even surface.
- Start with shorter distances: Begin with 50-metre sprints and gradually increase the distance as you become more comfortable.
- Focus on form: Keep your chest up, arms and legs pumping, and maintain a quick turnover of feet.
- Take enough rest: Allow yourself plenty of rest between sprints to avoid injury and maintain intensity.
Sprinting can help improve your running economy, which is how efficiently your body uses oxygen while running. As you become more efficient, you will be able to run faster and longer. Remember to incorporate sprints into your training gradually and listen to your body for signs of fatigue or injury.
Incorporate hill training
Incorporating hills into your training schedule can help improve your overall speed and endurance. Hill workouts are a great way to build strength in your legs, as well as work on your mental toughness. Here are some tips for hill training:
- Find a moderate incline: Look for a hill with a moderate incline that is challenging but not too steep.
- Start slow: Begin with short intervals of about 30-60 seconds and gradually increase the duration as you become stronger.
- Maintain good form: Keep your posture upright, look ahead, and drive your arms to help propel yourself up the hill.
- Take breaks if needed: If you need a break during a hill workout, take it! Listen to your body and only push yourself to a level that feels safe and sustainable.
Incorporating hill training into your routine can help improve your running speed and endurance, as well as strengthen your legs. Remember to listen to your body and gradually increase the difficulty of your hill workouts over time.
Develop your anaerobic threshold
Your anaerobic threshold is the point at which your body transitions from using oxygen to produce energy, to relying on stored carbohydrates. This is an important factor in running faster and longer distances. Here are some tips for developing your anaerobic threshold:
- Incorporate interval training: Alternate between a high-intensity speed workout and periods of slower pace. This simulates the demands of a race and helps your body adapt to running at higher speeds for longer periods.
- Challenge yourself: As you become more comfortable with interval training, increase the difficulty by adding in longer intervals or reducing rest time.
- Increase overall mileage: Increasing your overall mileage can also help improve your anaerobic threshold. Gradually add distance to your runs and focus on maintaining a challenging but manageable pace.
- Be patient: Developing your anaerobic threshold takes time and patience. Be consistent with your training and trust in the process.
By incorporating these tips into your training schedule, you can improve your anaerobic threshold and become a faster runner. Remember to listen to your body and adjust accordingly as you progress.
Focus on core strength
Having strong core muscles is essential for running faster and preventing injuries. Here are some tips for incorporating core strength exercises into your training:
- Planks: Planks are a great way to engage your entire core, as well as your arms and legs.
- Russian twists: This exercise targets the obliques, which play a key role in stabilising the body while running.
- Leg raises: Leg raises target the lower abs and hip flexors, which are crucial for maintaining good running form.
- Incorporate into your warm-up or cool-down: These exercises can be done as part of your warm-up or cool-down routine. This ensures that your core is activated before a run and helps with recovery afterwards.
Remember to focus on proper form and gradually increase the difficulty of these exercises as you become stronger. String core muscles can help improve your running speed and prevent injuries, so don’t neglect it in your training.
Add tempo runs
Tempo runs are a key component of speed training for runners. These runs involve running at a steady, challenging pace for an extended time. Here are some tips for incorporating tempo runs into your training:
- Start with shorter distances: Begin with a 15-minute tempo run and gradually increase the duration over time.
- Choose appropriate pace: Your tempo run pace should feel challenging but manageable. Aim for a pace that is slightly faster than your usual easy or long-run pace.
- Incorporate into your weekly schedule: Plan to do a tempo run once a week, with rest days and easier runs in between.
- Listen to your body: If you are feeling fatigued or experiencing pain during a tempo run, run at a slower pace or take a break. It’s important to listen to your body and not push yourself too hard.
Incorporating tempo runs into your training can help improve your lactate threshold, which is the point at which lactic acid begins to accumulate in your muscles. This means you will be able to maintain a faster pace for longer periods without feeling fatigued. Remember to start slowly and gradually increase the difficulty of your tempo over time.
Count your strides
Paying attention to your stride length and cadence can help improve your running speed. Stride length is the distance between each step, while cadence is the number of steps you take in a minute. Here are some tips for counting your strides:
- Measure your current stride length: Mark a starting point on the ground and have someone time how long it takes for you to take 20 steps. Divide this time by 20 to get your average stride length.
- Aim for an ideal cadence: The ideal cadence for most runners is between 170-180 steps per minute. Use a metronome or a running app with a cadence tracker to help you maintain this pace.
- Focus on your form: Stride length and cadence are affected by your running form. Keep your strides short and efficient, with a slight forward lean from the ankles.
By monitoring and adjusting your stride length and cadence, you can maintain a faster pace with less effort. Remember to be consistent with your training and gradually increase these factors over time.
Follow a training plan
Following a structured training plan can help you reach your running goals. Whether you’re aiming to improve your speed, endurance or overall fitness, a training plan can provide the structure and guidance needed for success. Here are some tips for following a training plan:
- Set realistic goals: Have specific and achievable goals in mind before choosing a training plan.
- Find a plan that works for you: There are many different training plans available, so choose one that fits your schedule and abilities.
- Stick to the plan: Consistency is key when following a training plan. Make it a priority to stick to the scheduled runs and workouts.
- Listen to your body: If you’re feeling overly fatigued or experiencing pain, it’s important to adjust or take a rest day. Your body needs time to recover to improve.
By following a training plan and staying consistent, you can see improvements in your running speed and distance over time. With dedication and hard work, you can achieve your running goals and continue to push yourself to be a faster and stronger runner.
Prioritise recovery and maintenance
It’s important to prioritise recovery and maintenance in your training regimen. This means taking rest days, incorporating stretching and foam rolling into your routine, and getting enough sleep. Here are some tips for maintaining your body while running:
- Take rest days: Rest days allow your body to recover and repair itself. Make sure to schedule at least one or two rest days per week.
- Stretch and foam roll: Stretching and foam rolling can help prevent injuries and improve flexibility. Incorporate these into your warm-up, cool-down, or post-run routine.
- Get enough sleep: Sleep is crucial for muscle repair and growth. Aim for 7-9 hours of quality sleep each night.
By prioritising recovery and maintenance, you will reduce your risk of injury and improve your overall performance. Remember to listen to your body and make adjustments as needed, as everyone’s recovery needs will differ. With a well-rounded training approach that includes both hard work and rest, you can become a stronger and faster runner.
The squat jump
The squat jump is a plyometric exercise that can help improve power and explosiveness in your running. Here’s how to perform the exercise:
- Start in a squat position: Stand with feet shoulder-width apart and lower into a squat position, keeping your back straight and weight on your heels.
- Jump up explosively: Push off the ground with both feet, extending your hips and knees as you jump upwards.
- Land softly: Land back in a squat position, absorbing the impact with your legs and keeping your knees aligned with your toes.
- Repeat: Complete 2-3 sets of 10 reps, resting for 30 seconds between each set.
In addition to improving power and explosiveness, the squat jump can also help improve coordination and balance. Incorporate this exercise into your strength training routine to see improvements in your running speed and overall athletic performance. Remember to always warm up properly before attempting any plyometric exercises, and focus on maintaining proper form throughout the movement for maximum effectiveness.
Run faster to get faster
While incorporating speed work and strength training into your routine can help improve your running speed, ultimately the best way to get faster is to simply run faster. This means pushing yourself out of your comfort zone and increasing your pace during runs. Here are some tips for gradually increasing your speed:
- Use a gradual approach: Start by incorporating small bursts of increased speed into your regular runs, and gradually increase the distance and speed over time.
- Mix it up: Vary your workouts to include different types of runs such as intervals, tempo runs, and hill repeats.
- Stay consistent: Consistency is key when it comes to improving running speed. Try to run at least 3-4 times a week to see progress.
Remember that increasing running speed takes time and dedication. Be patient with yourself and celebrate small improvements along the way. With a combination of proper training, recovery, and pushing yourself out of your comfort zone, you can reach new levels of speed and performance in your running journey.
Nail your form with pre-run drills and strides
In addition to focusing on your form while running, incorporating pre-run drills and strides can also help improve your running efficiency and speed. These exercises help activate key muscles used in running and prepare your body for the demands of a run. Here are some recommended drills and strides to try before your next run:
- Butt kicks: Run in place, bringing heels up towards your glutes with each step.
- High knees: Run in place, bringing your knees up towards your chest with each step.
- A-skips: Skip forward while driving one knee upwards and extending the other leg back behind you.
- B-skips: Skip forward while kicking one leg out in front of you and hopping on the other leg. One leg straight out in front of you at hip height, then bringing it back down and repeating with the other leg.
- Strides: Short bursts of running at a faster pace, focusing on good form, stride length and increasing turnover rate.
Incorporating these drills and strides into your warm-up routine can help improve your overall running performance by reinforcing proper form, activating key muscles, and priming your body for a successful run.
How to run faster and longer without getting tired
Building endurance is a crucial aspect of becoming a faster runner. Here are some tips for increasing your running stamina and pushing yourself to run faster and longer distances:
- Gradual progression: Similar to increasing speed, it’s important to gradually increase your distance and build speed to avoid overexertion and injury. Aim for no more than a 10% increase in distance per week.
- Incorporate interval training: Interval training involves alternating between periods of higher intensity, faster running and periods of slower pace. This can help improve your overall endurance.
- Focus on breathing: Practice deep, rhythmic breathing to maximise oxygen intake and prevent fatigue.
- Fuel your body properly: Make sure to consume a balanced diet with enough carbohydrates and protein to fuel your runs and aid in muscle recovery.
With proper training, rest, and nutrition, you can continue to increase both speed and distance without feeling exhausted or burnt out. Remember to listen to your body and make adjustments as needed, and always aim for gradual improvement rather than sudden leaps in progress.
Run with a group
Running with a group or partner can also help improve your speed and endurance. It provides added motivation and accountability, as well as the opportunity to learn from others and push yourself outside of your comfort zone. Find a local road runners club or join online running communities to connect with other runners and keep each other motivated on your journey towards faster, longer runs. Remember to always prioritise safety and follow local guidelines and regulations when running in a group.
What muscles make you run faster?
Several muscles contribute to running speed, including the quadriceps, hamstrings, glutes, and calf muscles. These muscle groups all play a role in propelling you forward with each stride and maintaining good form. Strengthening these muscles through exercises such as squats, lunges, deadlifts, and plyometric exercises can help improve your overall running speed and performance. It’s also important to have a strong core, as it helps stabilise your body and maintain proper posture while running. Make sure to incorporate exercises that target your abs, obliques, and lower back into your strength training routine as well. Don’t neglect any muscle groups, and strive for overall balance and strength to become a faster runner.
Take time to relax
Remember that rest and recovery are just as important as training when it comes to improving running speed. Make sure to incorporate rest days into your routine, and listen to your body if you feel fatigued or notice any warning signs of injury. Adequate sleep, proper nutrition, and incorporating activities like stretching, foam rolling, and yoga can also aid in muscle recovery and prevent burnout. Prioritise self-care to ensure you can continue pushing yourself towards faster, longer runs sustainably.
Breathe correctly
Proper breathing techniques can also help improve running efficiency and speed. Focus on taking deep, slow breaths from your diaphragm rather than shallow chest breaths. This will allow you to take in more oxygen and prevent fatigue. It’s important to find a rhythm that works for you, whether it’s matching your breaths to your strides or finding a specific pattern that helps you stay relaxed and focused. Breathing correctly can also help prevent side stitches, a common issue that can slow down your pace. Practice proper breathing techniques during training runs so that they become second nature on race day.
Building a strong aerobic base
It’s important to build a strong aerobic base to run faster and longer. This means gradually increasing your weekly mileage and consistently challenging yourself with longer runs. Building a strong aerobic base can improve your endurance, allowing you to maintain faster speeds for longer periods without getting tired. It also helps prevent injuries by strengthening your muscles and cardiovascular system. Be patient and consistent with your training, and you will see improvements in your speed and endurance over time.
Mental toughness and focus
In addition to physical training and proper form, mental toughness and focus are crucial for improving running speed. Set achievable goals and visualise yourself achieving them during your runs. Break up longer distances into smaller, more manageable chunks to stay motivated. Practice positive self-talk and use mantras to keep yourself focused and motivated when the going gets tough. Remember that running is a mental game as much as it is a physical one, and developing mental toughness can help you excel in your running journey.
Speed workouts
Incorporating speed workouts into your training can also help improve running speed. These workouts involve running at a faster pace than your average running speed for short intervals, followed by periods of recovery. Some examples of interval training workouts include hill repeats, tempo runs, and fartleks (speed play). Incorporate speed workouts into your training once or twice a week to challenge yourself and increase overall speed and endurance. Remember to always warm up properly before speed workouts and listen to your body to prevent overexertion or injury.
Conclusion: download one of our training plans and get started on your journey to faster running
Don’t wait any longer to start your journey towards faster, longer runs. Utilise the running tips and techniques discussed in this guide and download one of our marathon or half marathon training plans: Coach the Run Sub 4 hr Marathon Training Plan or Coach the Run 2 hrs and under Half Marathon Training Plan to help you reach your running goals.
Remember to always listen to your body, prioritise rest and recovery, and stay consistent with your training program. With dedication, proper training, and a positive mindset, you can become a faster runner and achieve your goals on the road or on the track.
Keep exploring and learning new techniques, stay connected with the running community, and never stop challenging yourself to become a better runner. Remember that every step you take is a step closer towards your goal – keep moving forward! Happy running! 🏃♀️🏃♂️
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