If you’ve been running for a while and are looking to improve your speed, you’re not alone. Whether you’re aiming for a faster 5k, trying to break your personal best in a marathon, or simply want to run with more confidence and power, getting faster at running is achievable with the right approach. It’s not just about running harder, but smarter. Here are some tips to help you get faster at running, whether you’re a beginner or a seasoned runner.
1. Incorporate Speed Work
One of the most effective ways to get faster at running is to add speed work to your training. Speed work involves running faster than your normal pace to push your cardiovascular system and build muscle strength. There are several types of speed work to include in your routine:
- Intervals: Short bursts of speed followed by recovery periods. For example, sprint for 30 seconds, followed by 90 seconds of easy jogging or walking. Repeat for 6-8 sets.
- Tempo Runs: These are runs at a “comfortably hard” pace, where you’re pushing yourself but not going all-out. Aim for 20-30 minutes of sustained effort at this pace.
- Fartlek: Swedish for “speed play,” fartlek training combines easy running with short bursts of fast running. For example, you can sprint between two lampposts, then jog until the next set of lampposts.
By including speed work in your routine, you’ll improve your running efficiency, increase your leg turnover, and develop your ability to run at faster paces for longer periods.
2. Build Endurance with Long Runs
While speed work is important, endurance is the foundation of running faster. Long runs at a steady pace help build your aerobic capacity, making it easier to maintain a faster pace for longer. Long runs should be done at a comfortable pace, where you can carry on a conversation. These runs should gradually increase in distance to improve your stamina.
When you have a solid endurance base, you’ll be able to push your body harder during speed work and races, leading to faster times. Aim to incorporate a long run once a week to gradually build your endurance and confidence.
3. Focus on Your Running Form
Good running form can make a huge difference in your speed and efficiency. When your form is on point, you’ll waste less energy, allowing you to run faster with less effort. Here are some tips for improving your running form:
- Posture: Keep your back straight, with your shoulders relaxed and aligned over your hips. Avoid leaning forward or back too much.
- Arm Movement: Your arms should move naturally at your sides, with elbows at about 90 degrees. Make sure your arms aren’t crossing your body, as this can waste energy.
- Stride: Aim for a shorter, quicker stride rather than a long, bounding one. Over-striding can slow you down and increase the risk of injury.
- Footstrike: Aim for a mid-foot strike to reduce the impact on your joints and help with forward momentum. Avoid heavy heel striking, which can lead to slower times.
By improving your running form, you’ll reduce fatigue, avoid injuries, and make running faster feel more natural.
4. Strengthen Your Muscles
Stronger muscles can help you run faster by improving your power, stability, and endurance. Incorporating strength training into your routine will help develop the muscles used in running, particularly your core, legs, and glutes. Some great exercises for runners include:
- Squats: Strengthen your quads, hamstrings, and glutes.
- Lunges: Improve balance and leg strength.
- Planks: Build core strength for better posture and stability.
- Deadlifts: Target the hamstrings, glutes, and lower back.
- Step-ups: Great for targeting the quads and glutes.
Aim for strength training 2-3 times a week, focusing on compound movements that target multiple muscle groups. A strong body is more efficient at running, especially at faster speeds.
5. Improve Your Running Economy
Running economy refers to how efficiently your body uses oxygen at a given pace. The more economical you are, the less energy you’ll need to run at faster speeds. To improve your running economy, focus on:
- Cadence: Aim for a cadence of around 170-180 steps per minute. A higher cadence allows you to use less energy and maintain a faster pace.
- Relaxation: Tension in your muscles can make running feel harder. Try to relax your body, especially your shoulders and face, as this will help conserve energy and make running feel easier.
The more efficient you are at using your body’s energy, the faster you can run without exhausting yourself.
6. Interval Training with Hill Sprints
Incorporating hill sprints into your routine is a fantastic way to build strength and speed simultaneously. Running hills forces you to work harder, which builds strength in your legs and cardiovascular system. Hill sprints also help improve your stride power and running form, making you more efficient on flat surfaces.
To get started, find a steep hill and sprint up for 20-30 seconds, then jog or walk back down for recovery. Repeat 6-8 times, gradually increasing the number of sprints as you get stronger. You’ll notice a significant improvement in your speed and endurance after consistent hill training.
7. Proper Rest and Recovery
While it might seem counterintuitive, rest is an essential part of getting faster at running. Without enough rest, your body doesn’t have the chance to repair and rebuild muscle tissue, which is necessary for improving your running performance. Make sure to get enough sleep, take regular rest days, and include easy runs or cross-training for active recovery.
Overtraining can lead to injury and burnout, so it’s important to listen to your body and allow adequate time for recovery between hard workouts. Proper recovery ensures that you’re ready to push yourself to faster speeds when the time comes.
8. Fuel Your Body for Performance
What you eat and drink plays a key role in how well you perform and how quickly you recover. To run faster, your body needs the right fuel before, during, and after your runs.
- Pre-run: Eat a balanced meal 1-2 hours before your run, with a focus on carbohydrates and moderate protein. A banana with peanut butter or a small bowl of oatmeal can give you the energy you need.
- During the run: For long runs or intense workouts, consider carrying energy gels, chews, or electrolyte drinks to keep your energy levels up.
- Post-run: Within 30 minutes after running, refuel with a combination of carbs and protein to aid in muscle recovery.
Proper nutrition supports energy levels, muscle repair, and overall performance, making it easier to run faster.
9. Consistency is Key
Perhaps the most important tip for getting faster is simply staying consistent with your training. Speed doesn’t come overnight, and it’s the result of hard work over time. Stick to your training plan, gradually increasing intensity and volume, and you’ll see improvements. Track your progress and celebrate the small victories along the way.
Getting faster at running requires a combination of smart training, strength building, proper recovery, and consistency. By incorporating speed work, improving your form, building strength, and fueling your body correctly, you’ll soon be running faster than ever. Remember, speed takes time, but with the right approach, you’ll be crossing the finish line with a new personal best before you know it!
