How to Run Faster: Top 5 Expert Tips to Increase Your Speed

Many runners, especially those who have been running for some time, have the objective of increasing their speed. Great Runs and its team of editors have come up with strategies for running faster. What ‘faster’ means depends on the particular runner – some might be wanting to just do their daily run at a quicker pace, while others might have a particular performance objective for a road race or other event.

Establish a Baseline and Set a Goal

We should say at the outset that this article is geared toward the everyday runner, including those who do road races. Elite runners are in a different category. They’re usually working with a coach, and likely have a specific training and nutrition regimen.

A key part of running faster is establishing a baseline. Take a week or two and measure your average pace, in minutes per mile. Then, depending on what that baseline is, establish a goal. We believe a good approach is to think in terms of percentages – say 10% faster, or 20% faster. As part of this goal-setting, also think about the distance. For example, do you want to be able to run faster for, say one mile, or over the entire length of your run?

Interval Training and Tempo Runs

The benchmark of a strategy to run faster is to gradually increase your speed. A good way to start is with interval training, often referred to in running lore as fartleks. This means increasing your speed for a certain period of time, and then slowing to your typical speed. For example, run faster for 30 seconds or 1 minute, or set a landmark on a street, such as a particular tree or fire hydrant. Once on the intervals track, increase the speed for longer periods of time or greater distance.

Another approach — and this can be done alongside interval training — is to work tempo runs into your running regimen. This means trying to run faster for the entire run. For example, if you run three times per week, try to make one of those runs a tempo run. The distance of the tempo runs should, at first, be less than your typical run. Over time, increase the distance of the tempo run so it matches your typical run. As the baseline increases, rinse and repeat the process!

Cross-Training is Key

Cross-training can be an important component of a strategy to run faster. For example, doing intervals in other activities has the same benefits, which are increasing the heart rate for a period of time and then getting it back down to the base rate. A part of successful interval training is decreasing the time for the heart rate to come down.

There are many activities where interval training can be practiced. For example, High Intensity Interval Training (HIIT) is popular at many gyms and on fitness apps. Interval training is also employed in cycling, whether it’s out there doing hills or taking a spin class.

Another component of cross-training is doing other activities to build muscle. Cycling hills, for example, builds up calf and leg muscles, which relieve pressure on the knees. Many runners who are serious about increasing their running speed also have some sort of program at the gym, whether it’s building muscle or stretching.

Avoiding Injury

Of course, if you are trying to run faster, it’s important to think about your body and avoid injury. A common tendency among runners is to run too much (frequency or distance), which can court exhaustion and injury. Make sure you increase your running pace gradually, rather than overdoing it.

Cross-training and stretching are other ways of avoiding injury. Instead of running for the fourth or fifth time that week, do another activity. Also, make sure that stretching is part of the training regimen. There are many resources on best stretching for runners.

Training Program & Consider a Coach

Some runners have a more serious objective of running faster. It could be for personal goals or satisfaction. Or it could be trying to improve placing in road races or qualifying for an event, such as the Boston Marathon!

There are many components of a running training program, depending on the goal. Components of a running training program can include cross-training, stretching, nutrition, and even sleep.

Developing a running training program can be something you take on yourself. There are also many resources out there. Some local running clubs are casual, social things, while others are more focused on training. Strava is a good resource for finding a running club. There are also many online training programs for those who want to run faster.

Some serious runners hire a running coach, who can help them run faster and achieve other important running goals. Some runners prefer an in-person running coach. There are also an increasing number of options for virtual running coaches, where you meet to establish an objective, develop a program, and then do regular checkins. One of our favorite virtual coaching resources is Runna Great Runs wishes you luck in your goal to run faster!