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!
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.
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.
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.
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.
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 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 involve running at a pace that feels “comfortably hard.” It’s just below your maximum effort, but still challenging.
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.
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.
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.
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.
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.
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.
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.
Building endurance is essential for sustaining faster speeds, especially during long runs or races. Here’s how to increase your stamina.
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.
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.
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.
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 stretching activates your muscles and gets them ready to work. Incorporate these moves into your pre-run warm-up:
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
You can improve running speed by refining your running form, increasing cadence, and incorporating targeted speed workouts. Strength training helps build power, while endurance runs improve your ability to maintain faster paces. Combine all four consistently for noticeable progress.
The 80% rule means that roughly eighty percent of your weekly training should be done at an easy, conversational pace. The remaining twenty percent should focus on harder, faster efforts. This balance builds endurance, reduces injury risk, and supports long-term speed gains.
Most runners notice speed improvements within four to six weeks of consistent training. Progress comes from combining structured speed work, proper recovery, improved technique, and gradual mileage increases. Individual results vary based on fitness level, workout intensity, and training frequency.
Both approaches matter. Faster workouts develop top-end speed, improve turnover, and train your body to handle intensity. Longer, easier runs build the aerobic base needed to sustain quicker paces. A balanced mix of speed sessions and endurance training delivers the best long-term results.
