Wondering how to run faster?
The great thing about running faster is that it isn't just about natural talent, it's a skill that can be developed through strategic training, proper technique, and consistent effort.
As a certified running coach with experience in competitive running, I'll share over 20 expert tips to help you unlock your full running potential.
23 Tips How to Run Faster: Building a Strong Foundation for Speed
Building a strong base is so important when running. Think of your training as a pyramid with a base of easy and steady miles, and the very top of the pyramid is the fast-speed work.
In the journey to running faster the bulk of your running will be conversational, and this is what gives you the foundations to build upon.
1. Start Slow to Run Fast: The Importance of Easy Runs
Counterintuitive as it may seem, slow running is crucial for building speed. Easy runs help develop your aerobic base, improve running economy, and prepare your body for more intense training.
When I first started coaching, I had a client who insisted on pushing hard during every run thinking that was the secret on how to run faster. After switching to 80% easy runs at Zone 2 (60-70% of maximum heart rate), not only did his injury issues disappear, but his 5K time dropped by over two minutes within three months.
Maintaining a conversational pace during these runs is essential - if you can't comfortably speak several sentences while running, you're likely going too fast for an easy day.
2. Cross-Training: Enhancing Overall Fitness
Incorporating diverse activities like cycling, swimming, or strength training, may not be the first thing you think of when thinking how to run faster, but they provide multiple benefits beyond just running.
When I was recovering from a minor calf strain last year, I maintained my fitness with twice-weekly swimming sessions and some sessions on the cross trainer in the gym.
This approach reduced my injury risk by decreasing impact while still providing cardiovascular benefits. Many elite runners incorporate cross-training even when healthy.
The variety also prevents mental burnout, as shifting between different activities keeps training fresh and engaging.
My own competitive swimming background gave me a tremendous aerobic foundation that transferred well to running once I made the switch.
3. Nutrition: Fuel for Performance
Your diet directly impacts running performance in numerous ways.
During half marathon training, I aim to consume carbohydrates like sweet potatoes and whole grains 2-3 hours before long runs, providing sustainable energy throughout my sessions.
For shorter, more intense workouts, I benefit from a light carbohydrate snack about 90 minutes beforehand.
Proper hydration doesn't just mean water - on particularly warm training days, adding electrolytes can be really helpful.
Many runners tend to undereat relative to their training load, which can lead to decreased performance, recovery issues, and even stress fractures over time.
4. Strength Training: The Secret Weapon for Runners
Incorporating strength training 2-3 times weekly provides benefits that extend far beyond just building muscle. When I consistently perform simple weighted squats, lunges, and core exercises, my running form remains consistent even during the final miles of a hard effort.
Maintaining strong core muscles through planks, side planks, and leg raises. Has been particularly effective in helping me maintain proper posture during long races.
There is also research such as on the National Library of Medicine, that points to lifting heavy (based on ability) may have a positive effect on running.
For example I have recently added in a session of 4 reps of squats for 3 sets and roughly 80% of my one rep max.
However be very careful here and it's worth working with a coach to help you, as you really need to have good technique. Lifting heavy is really an option once you have utilised the other items on the list.
5. Progressive Mileage: Gradual Adaptation
With running now booming and more and more running influencers sharing their training on social media and training platforms such as Strava, it's important to avoid comparing your training volume to others.
While the 10% rule provides a general guideline for increasing weekly mileage, this isn't universally applicable.
Learning to listen to your body's signals is critical - that persistent ache in my right calf eventually became a strain when ignored.
This is where being aware of the difference between normal training fatigue and potential injury warning signs.
Using a training log has proven invaluable for tracking not just mileage but also subjective feelings, sleep quality, and stress levels.
Looking back at my log from last year revealed clear patterns between poor sleep and subsequent training setbacks, allowing me to prioritize recovery more effectively.
Remember, your training log could be digital or a simple notebook.
Optimizing Running Form for Maximum Efficiency
While you may think running is just putting one foot in front of the other, changes in your form can have a dramatic effect on your pace and also your enjoyment.
Have you ever tried to run with your arms straight down by your side? It is very difficult; therefore, optimizing your technique is a way to become a faster runner.
6. Technique Matters: Refining Your Running Form
Efficient running form can dramatically improve speed, often making a bigger difference in how to run faster than increased training volume, particularly if you have not been running for long.
When working with recreational runners,
I focus on several key elements:
Maintaining a steady head position rather than excessive bobbing saves energy.
Adopting a slight forward lean from the ankles (not the waist) creates a more efficient running posture.
Keeping shoulders relaxed prevents tension that can travel down the body.
Keeping arms close to your body promotes forward momentum rather than side-to-side motion.
Video analysis can be particularly helpful - seeing yourself run often reveals form issues you weren't aware of. Or try running on the treadmill in front of a mirror.
7. Increase Stride Turnover
A higher cadence (steps per minute) correlates strongly with faster, more efficient running.
When I was in my initial years of running, I struggled with recurring knee pain; I realized over time that I was overstriding, which was creating excessive impact with each stride.
By actively focusing on increasing my cadence through techniques such as running strides, I gradually retrained my natural cadence.
The Coros app has been particularly useful for tracking this metric during my training runs.
To improve stride turnover, I regularly incorporate 6-8 repeats of 300-meter strides on a slight downhill grade, focusing on quick, light footstrikes rather than longer strides. These controlled downhill segments allow you to feel what an increased cadence feels like at a slightly faster pace than you might normally train.
Additioanlly you may want to use a metronone to help you increase your cadence, you may find these on various apps and online. A study in the National Library of Medicine, stated that "metronome may be an effective tool to manipulate cadence for the purpose of decreasing peak impact force in an outdoor setting"
8. Breathing Techniques
Proper breathing enhances performance by ensuring optimal oxygen delivery to working muscles.
During easy runs, focus on deep, relaxed diaphragmatic breathing rather than shallow chest breathing.
Many runners find synchronizing their breathing with their stride helpful - for example, inhaling for three steps and exhaling for two creates a rhythm.
. Using both nose and mouth for breathing maximizes oxygen intake, which is particularly important during harder efforts. Practice conscious breathing during easier runs so it becomes automatic during races and harder workouts when the mental focus is needed elsewhere.
9. Drill Your Technique
Running drills are a fantastic way to improve your form and ultimately help you run faster.
I incorporate a series of drills before every quality workout, spending about 10 minutes on exercises that reinforce proper mechanics.
High knees develop proper hip flexion and knee drive - I perform these for 30 meters at a time, focusing on quick, controlled movements rather than height.
Butt kicks help increase hamstring engagement and heel recovery - practicing these regularly has improved my turnover at faster paces.
Skipping drills enhance coordination between upper and lower body movements, while leg swings (both front-to-back and side-to-side) increase the range of motion and prepare muscles for harder efforts.
Strides - controlled accelerations of 80-100 meters - serve as a bridge between drills and the main workout, allowing you to implement proper form at faster speeds.
Speed Work and Interval Training
Speed work and interval training can really help take your running to the next level. You don't have to smash these workouts, but adding them into your routine can really make a difference, particularly if you have never tried intervals before.
10. Interval Training: Boost Your Speed
There are a huge number of interval sessions you can try.
For beginners, I often recommend starting with 6-8 repetitions of 400m at 5K pace with equal time recovery periods. This provides a manageable introduction to faster running without overwhelming the system.
As fitness improves, mile repeats at 10K effort with 2-3 minutes recovery between efforts build both speed and endurance - I've used sets of 4-6 mile repeats as cornerstone workouts before successful half marathon races.
The key is progressively adapting these workouts to your current fitness level. When I coach runners preparing for 5K races, we'll eventually progress to shorter, faster intervals like 8-12 repetitions of 200m at mile race pace with 200m jogging recovery, helping develop the finishing kick needed for shorter races.
For marathon training, longer intervals like 3-5 repetitions of 2000m at half marathon pace with 400m recovery better simulate race-specific demands.
11. Hill Training: Building Power and Strength
Some of my fastest race times have come when I have been doing regular hill training.
When you come to run on flatter terrain, you will feel the extra power in your stride from the hill work.
Starting with performing 4-6 repetitions of 30-second hard uphill efforts, walking or jogging downhill for recovery.
By the end of a training cycle, you could progress to 8-10 repetitions or longer 60-90 second climbs.
Hill training essentially serves as "weightlifting for runners" without requiring a gym - the increased resistance naturally strengthens quadriceps, hamstrings, and calves while improving running economy.
One particularly effective workout I use combines hill repetitions with flat sections: after climbing hard for 45 seconds, immediately transition to 30 seconds of fast flat running at the top, teaching your body to maintain effort when terrain changes. I find this is great, particularly if you like racing cross-country or off-road events.
12. Fartlek Runs: Speed Play
Fartlek training adds variety and improves speed.
It's a more relaxed way than intervals to increase your speed; the key difference is that during fartlek runs, the recovery should be still moving rather than standing still.
This is great for getting used to recovering and controlling your faster efforts.
A simple fartlek workout I often assign involves alternating between 3 minutes of moderate effort and 2 minutes of easier running for a total of 30-40 minutes.
The beauty of fartleks is their flexibility - you can adapt them to any environment or fitness level. When traveling without access to a track, I'll use landmarks in new cities to create impromptu fartlek sessions, surging every few minutes; you can easily set up this type of workout on your GPS watch.
13. Tempo Runs: Sustained Effort
Tempo runs help to develop and improve your lactate threshold.
These are run at a "comfortably hard" pace; I like to use heart rate as a metric and also the pace I think that I could sustain for an hour.
For beginners to this type of training, breaking the effort into manageable segments works well - 3 sets of 8 minutes at tempo effort with 2 minutes of easy jogging between provides similar benefits to a continuous 25-minute tempo run while being mentally more approachable.
More experienced runners might progress to 20-40 minute continuous efforts. When I'm preparing for a half marathon, I'll often finish long runs with 15-20 minutes at tempo pace, teaching my body to maintain efficient running form even when fatigued - a skill that translates directly to improved race performances.
14. Threshold Reps
Threshold reps again are used to improve your lactate threshold and can be done using a lactate meter or heart rate monitor.
I typically use 6 minute repetitions with 60-90 seconds recovery, completing 4-6 total repetitions.
Many elite runners use threshold repetitions, as they provide significant aerobic benefits and can be done in large amounts of volume with relatively low injury risk compared to faster intervals.
Mental Toughness and Endurance
15. Develop Mental Strength
Mental training is crucial for speed and often makes the difference between achieving a new personal best or falling short.
During challenging workouts, I practice specific visualization techniques - imagining myself running strong through the final miles of my goal race helps build confidence that transfers to actual race day.
Positive self-talk has transformed my racing experience; replacing thoughts like "I'm struggling" with "I'm working hard and getting stronger" creates a subtle but powerful mindset shift.
Structured goal setting has been equally important - breaking an ambitious half marathon goal into smaller benchmarks like specific workout targets and intermediate race performances makes the process more manageable.
Learning to embrace discomfort rather than fear it comes through graduated exposure during training; completing challenging sessions builds confidence that the discomfort of hard effort is temporary and productive.
16. Enter A Race
Regular racing provides unique benefits that training alone cannot replicate.
The structured environment, competition, and adrenaline of race day create perfect conditions for breakthrough performances.
When I felt plateaued in my training last year, entering a series of 5K races every three weeks provided clear benchmarks of progress and renewed motivation.
The accountability of having race dates on the calendar also enhanced my consistency during regular training sessions.
Beyond performance benefits, racing builds community connections - I've formed valuable relationships with fellow competitors who have become training partners and friends.
Remember that not every race needs to be an all-out effort; some can serve as supported training runs or opportunities to practice specific race-day skills like fueling and pacing.
17. Join a Training Group
Training with others offers numerous benefits beyond motivation.
When I joined my local running club's weekly track sessions, I found myself naturally pushing harder during intervals than when training alone.
The structure and accountability of group workouts ensured I completed sessions I might have otherwise modified or skipped. Groups also provide valuable knowledge sharing - more experienced members offered insight on everything from the local race you might want to enter to nutrition approaches I hadn't considered.
Social connections formed during shared miles create a support network that understands the unique challenges of running. Many training groups offer workout options for various ability levels, making them accessible regardless of your current fitness.
18. Build Your Long Run
The long run deserves special attention in any running development program.
While often associated primarily with marathon training, properly structured long runs benefit runners of all distances.
Gradually increasing your longest weekly run increases your fitness, improves fat utilization as fuel, and builds mental fortitude.
Rather than simply adding distance, focus on quality components within the long run.
For example, after establishing base fitness, try incorporating progressive long runs where you begin at an easy pace and gradually increase effort over the final 25-30% of the distance.
Another effective approach is the "fast finish" long run, maintaining an easy pace for 75-80% of the distance before shifting to moderate or tempo effort for the remainder.
19. Heart Rate Training
Use heart rate zones strategically to optimize different aspects of your fitness. Zone 2 training (typically 60-70% of maximum heart rate) develops aerobic endurance and fat-burning capacity; I dedicate 75-80% of my total running volume to this intensity, which feels deceptively easy but builds crucial aerobic foundations.
Zone 4 (approximately 80-90% of maximum) corresponds closely with threshold training, improving your body's ability to process lactate efficiently; my weekly tempo runs and threshold reps target this zone.
Zone 5 work (90%+ of maximum) develops speed through shorter, more intense efforts like 400m repeats or hill sprints.
Remember that heart rate zones can be affected by things like heat, hydration status, and fatigue can affect readings on any given day.
20. Improve VO2 Max
Enhancing your body's oxygen utilization capacity through targeted VO2max training produces noticeable speed improvements across all race distances. Physiologically, VO2 max represents the maximum amount of oxygen your body can utilize during intense exercise.
To target this system, I incorporate workouts like 5-8 repetitions of 800m at a 5K race pace with equal time recovery or 6 repetitions of 1km at a 5 K race pace with a 200m jogging recovery.
These sessions should feel very challenging but sustainable for the prescribed repetitions. For beginners, starting with just a few repetitions and gradually adding more over several weeks allows proper adaptation.
21. Utilize Technology
Running technology can optimize training when used thoughtfully. GPS watches provide immediate feedback on pace, distance, and effort metrics that were previously only available through feeling or manual calculation. I use my Coros Pace 2 to ensure my easy runs stay truly easy, preventing the common mistake of running recovery days too hard.
Running apps like Strava not only track progress but also create accountability and community through shared activities.
Heart rate variability monitoring through specialized devices has been particularly valuable in assessing recovery status and readiness for hard workouts. While technology offers valuable data, remember it complements rather than replaces the essential skill of listening to your body.
Creating a Personalized Training Plan
22. Structured, Flexible Training
Design an adaptable training plan that balances structure with flexibility. Variety prevents both physical and mental plateaus - my most successful training cycles incorporate a mix of workouts targeting different systems throughout the week.
A typical week might include a threshold session on Tuesday, easy recovery runs on Wednesday and Friday, hill repeats on Thursday, and a long run incorporating some faster segments on Sunday.
This approach develops multiple fitness components simultaneously while preventing boredom.
Track your progress through objective measures like workout completion and subjective indicators like perceived effort and enjoyment. Adjust when necessary based on feedback from both your body and performance metrics.
23. Work with a Coach or Mentor
Working with a knowledgeable coach provides personalized guidance that generic training plans cannot.
When I first worked with a coach, they immediately identified that my training lacked structure and proper recovery, leading to recurring minor injuries.
Retaining an experienced outside perspective helped correct form issues I wasn't aware of and provided accountability during challenging training blocks.
For those unable to work with a private coach, running clubs often offer coached group workouts at affordable rates, providing many of the same benefits.
Even finding an experienced mentor runner can significantly accelerate your learning curve through shared wisdom. The objective feedback from a coach helps prevent both under-training and overtraining, ensuring you're working at the appropriate intensity for your current fitness level and goals.
Conclusion: Your Speed Journey
Becoming a faster runner is a long-term process involving physical training, mental preparation, and consistent effort.
Remember that improvement is personal and gradual. Stay patient, listen to your body, and enjoy the journey of becoming a faster, more efficient runner.
Pro Tip: No single strategy guarantees instant speed. Combine these techniques, stay consistent, and celebrate your progress along the way.
Disclaimer: Always consult with a healthcare professional before starting any new intense training regimen.
Studies Listed and Referenced:
Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment
