Whether you’re chasing a personal best or simply want to improve your speed, increasing your running pace is a goal many runners share. While it takes time and effort, with the right approach, you can make noticeable improvements. Here are some tried and tested tips to help you run faster and achieve your goals.
1. Incorporate Speed Work
To run faster, you need to practice running at faster speeds. Incorporating interval training, also known as speed work, into your routine is one of the best ways to do this. Try sessions like fartlek runs (alternating between fast and slower intervals) or track workouts that involve sprints followed by recovery jogs. These sessions train your body to get used to running at a quicker pace, building both speed and endurance.
Try this: Sprint for 400 metres at a pace that feels challenging, then jog for 200 metres to recover. Repeat 6–8 times and gradually increase the number of intervals over time.
2. Focus on Your Form
Good running form can make a huge difference in your speed. Keep your posture tall and relaxed, with a slight forward lean from your ankles. Avoid slouching or leaning too far forward, as this can slow you down. Engage your core, pump your arms (keep them at a 90-degree angle), and focus on landing lightly on your midfoot.
Tip: Imagine a string pulling you upwards from the top of your head—this helps maintain good posture and prevent energy-sapping slumping.
3. Add Strength Training
Strength training is often overlooked by runners, but it’s essential for improving speed. Stronger muscles can help you power through your run more efficiently. Focus on building strength in your legs, core, and glutes. Exercises like squats, lunges, and deadlifts will help build the muscle groups that propel you forward when you run. Don’t forget to strengthen your upper body as well—strong arms help you maintain speed over longer distances.
Try this: Incorporate two strength sessions into your weekly routine, focusing on compound movements that build overall power and endurance.
4. Increase Your Cadence
Cadence, or how many steps you take per minute, can have a significant impact on your speed. The ideal cadence varies for each person, but aiming for around 170–180 steps per minute can help you run faster and more efficiently. Shorten your stride slightly and focus on quick, light steps to improve your turnover without expending too much energy.
How to check your cadence: Count how many steps you take in 20 seconds and multiply by three, or use a running watch with cadence tracking.
5. Incorporate Hill Workouts
Hill training is a powerful way to build strength, improve endurance, and ultimately increase speed. Running uphill forces your muscles to work harder, building power and improving your ability to maintain pace when you return to flat ground. Plus, it’s a great way to challenge yourself mentally.
Try this: Find a hill with a moderate incline and run up for 20–30 seconds at a hard pace. Walk or jog back down to recover, and repeat 6–8 times. Over time, increase the number of repetitions or the length of the hill.
6. Prioritise Recovery
Running faster requires hard work, but it also requires proper recovery. Make sure you’re allowing your body the time it needs to rest and repair. Include recovery days and easy runs in your weekly schedule to prevent burnout and reduce the risk of injury. Sleep is also critical—aim for 7–9 hours per night to ensure your body can recover and get stronger.
Remember: Recovery is when your body adapts to the stress of training, so don’t skip it!
7. Fuel Your Body Right
Nutrition plays a key role in running performance. To run faster, your body needs the right fuel. Focus on a balanced diet that includes plenty of carbohydrates, protein, and healthy fats to give you the energy and strength needed to maintain and improve speed. Don’t forget to hydrate well, especially before and after runs, to keep your muscles functioning optimally.
Tip: Have a light snack rich in carbs and protein about 30 minutes after a speed session or hard run to help your muscles recover.
8. Set Goals and Stay Consistent
Lastly, set realistic and measurable goals. Whether it’s shaving a few seconds off your 5k or hitting a certain pace during training, having clear objectives keeps you motivated. But remember, consistency is key. Speed gains don’t happen overnight—stick to your training plan, mix up your workouts, and be patient as your fitness and speed gradually improve. If you find yourself struggling with this then consider looking into coaching! Our partners, New Levels Coaching, offer programmes from beginners to elites, tailored to each runners needs.
Ready to Run Faster?
Improving your speed takes time, dedication, and the right approach. By incorporating these tips into your training routine, focusing on form, and ensuring you’re fuelling and recovering properly, you’ll be well on your way to running faster and smashing your goals.
Keep pushing yourself, stay consistent, and most importantly—enjoy the journey!
See you at the next race!