How to Run Faster

Are you having issues running as fast as you intend to? Worry not- we’ve got the remedy you’ve been searching for. First, when you’re talking about how fast you run, you might notice that your speed tends to improve as you run more often.

How to Run Faster
How to Run Faster

However, after a while, it might seem like you’re not making any progress, and you’ve hit a plateau. If your running speed is important to you, there are proven methods that can help you increase it.

The following tips can guide you on how to run faster, set a new personal record, win a race, or achieve any other running goal you have in mind.

How to Run Faster

Improving your running speed involves a combination of training techniques, proper form, and overall fitness. Here are some tips to help you run faster:

1. Interval Training:

Incorporate interval training into your routine. Alternating between short bursts of high-intensity sprints and periods of moderate-paced recovery can significantly enhance your speed and endurance.

2. Hill Sprints:

Include hill sprints in your workouts. Running uphill engages different muscles and helps build strength and power. It also contributes to better running form and increased muscular endurance.

3. Strength Training:

Work on your overall strength, focusing on your legs, core, and upper body. Strengthening these muscle groups can improve your running efficiency and speed.

4. Proper Running Form:

Pay attention to your running form. Keep your posture upright, your arms bent at 90 degrees, and your feet landing underneath your body. This optimal form minimizes energy waste and contributes to faster running.

5. Consistent Training:

Consistency is key. Regular, structured training sessions help your body adapt and become more efficient in its movements, leading to improvements in speed over time.

6. Cross-Training:

Incorporate cross-training activities like cycling, swimming, or strength training to diversify your workouts and prevent burnout.

7. Set Realistic Goals:

Establish achievable short-term and long-term goals. Breaking down larger objectives into smaller targets can keep you motivated and focused on continuous improvement.

8. Monitor Your Pace:

Use fitness tracking devices to monitor your pace and progress. This can help you stay on track and make necessary adjustments to your training.

9. Quality Over Quantity:

Focus on the quality of your runs rather than just the quantity. Integrate speed work and high-intensity sessions strategically into your training plan.

10. Warm-Up and Cool Down:

Always warm up before a run to prepare your muscles and joints for the activity. Similarly, cool down afterward to aid recovery and reduce muscle soreness.

11. Nutrition and Hydration:

Ensure you are fuelling your body with the right nutrients and staying properly hydrated. Nutrition plays a crucial role in performance and recovery.

12. Get Adequate Rest:

Allow your body sufficient time to recover. Rest is essential for muscle repair and overall performance improvement. Progress takes time, and it’s important to listen to your body to avoid overtraining and injuries.

Gradually implement these tips into your training routine and adjust them based on your individual needs and fitness level.

How to Set Your Speed Goals 

Learning to run faster involves exploring various techniques, but it’s important to find what works best for your body. Factors like age, weight, and experience contribute to your unique running pace.

One effective method, as suggested by Meghan Kennihan, a certified personal trainer and running coach, is to aim for a specific number of steps per minute or beats per minute (BPM). Though it might seem complex, fitness tracking devices can simplify the process, eliminating the need for tedious counting.

An alternative approach involves syncing your pace with music. For instance, if your target BPM is 150, you can easily find playlists on platforms like Spotify by searching for “150 BPM.” This provides a selection of songs that align with your desired running speed.

Kennihan also emphasizes the importance of maintaining proper form: keeping your chest up, running tall, ensuring your arms are bent at 90 degrees or slightly higher, and landing underneath your body.

By combining these techniques, you can enhance your running performance without feeling overwhelmed by the details.

Caution When Increasing Running Speed

As you aim to run faster, keep in mind the potential risk of injury. Dylan Bowman, a professional ultra runner, suggests approaching speed training with caution, considering factors like age, weight, and experience.

Running faster increases stress on your body, so it’s crucial to start slow and be patient. According to experts like Brooks and Kennihan, pushing too hard too soon can lead to injuries. They recommend beginning with short sessions of 15 to 20 minutes, one or two times a week, and gradually increasing. It’s advised not to exceed three high-intensity sessions a week.

Listen to your body, progress at your own pace, and avoid extreme changes in running speed and volume, as highlighted in a 2022 study. Seeking advice from a coach or healthcare provider is wise, especially for those with existing health conditions.

Bonnie Frankel emphasizes the importance of being safe and listening to your body. Before starting a new workout routine, consult with a healthcare provider and monitor your heart rate before and after each run to ensure a safe approach.


While striving to run faster can be exciting, it’s essential to approach it with caution. Considering factors like age, weight, and experience, starting slow and gradually increasing intensity helps minimize the risk of injuries.

Listening to your body, seeking guidance from professionals, and maintaining a balanced training routine is key. Always prioritize safety, consult with a healthcare provider before starting a new workout plan, and enjoy the journey to faster running with a mindful and gradual approach.



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