How to Run Faster: A Complete Guide to Improving Your Speed
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
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:
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:
Example workout:
Tips:
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:
Sample workout:
You can’t run fast with weak legs or a sloppy core. Strength training improves power, posture, and injury resistance.
Focus areas:
Plan:
Strength train 2–3 times per week, ideally on non-running or light-running days.
Good form leads to more efficient movement and less wasted energy.
Tips for better form:
Drills to improve form:
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:
Running uphill builds strength, improves stride power, and enhances aerobic capacity. It also naturally corrects your running form.
Workout example:
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:
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:
Before a run: A small, carb-rich snack 30–60 minutes before
After a run: A protein + carb meal within 30–90 minutes
Following a structured training plan can help you build speed in a progressive and safe way. It removes guesswork and ensures proper recovery.
Tips:
Keeping a log of your workouts helps you stay accountable and recognize improvement over time.
Track:
Apps like Strava, Garmin Connect, or Nike Run Club can be useful.
While you don’t need the most expensive shoes or gadgets, the right gear can help prevent injury and boost confidence.
Essentials:
14. Do Strides and Drills Weekly
Strides are short bursts (20–30 seconds) of fast, relaxed running that improve neuromuscular coordination.
Add strides:
Form drills (as mentioned earlier) are great warm-ups for track days or tempo runs.
Running faster is as much mental as it is physical.
Ways to boost mental strength:
Speed training can backfire if done wrong. Here are mistakes to avoid:
Speed improvements take time. There are no shortcuts. Trust the process and stay consistent with your training.
Remember:
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.