How to Increase Your Running Speed
Hi runners. Running faster is not just about moving faster at your next running session, or trying to beat your last time. This guide provides a blueprint built on the pillars of power, endurance, and technique to help you unlock your true speed potential. There is a lot of information in the links provided. Please save this article and refer to it to learn more.
Introduction: Your Blueprint for Getting Faster
Forget the old advice of just "putting in more effort." A real plan to boost your running speed is built on a proven mix of targeted workouts, efficient mechanics, foundational strength, and smart recovery. This guide will break down what can feel like complex training ideas into simple, actionable steps. We'll cover everything from high intensity interval training to the details of your stride, giving you the tools to build an approach that works for you. For more on building a complete fitness plan, feel free to check out our guides in the Flourish-Everyday education center.
Index of Sections
Speed Endurance and Interval Training: Learn specific workouts like intervals and tempo runs to boost your top speed.
Refining Your Running Form: Discover drills to improve your cadence and stride for maximum efficiency.
Building Power with Strength Training: Find essential strength exercises to build a powerful running body.
The Right Running Shoes: See how to select shoes that support your speed goals, with brand and model comparisons for men and women.
Using Data to Guide Your Training: Understand how to leverage tech to track progress and make smarter training decisions.
Health, Wellbeing, and Performance: Explore how nutrition and recovery impact your speed.
Frequently Asked Questions: Get answers to common questions about increasing running speed.
1. Speed Endurance and Interval Training
To get faster, you must move beyond logging miles and embrace workouts that force your body to adapt. Speed endurance and high intensity interval training are the engine room for your performance gains. These sessions push your limits, making your comfortable pace feel easier and your top speed feel genuinely fast.
The goal of this training is to teach your body to hold a faster pace for longer. By repeatedly pushing into uncomfortable zones and then recovering, you improve lactate clearance, boost your cardiovascular system, and strengthen fast twitch muscle fibers. This process is often called Speed Endurance Training (SET). The impact is significant; research shows that after just 6 to 9 weeks of SET and other high intensity workouts, runners saw a 36% improvement in performance during short, intense efforts (Buchheit & Laursen, 2013).
Key Workouts for Speed
Interval Training (e.g., 400m Repeats): Alternate between short bursts of intense effort and periods of active recovery. For beginners, start with 4 x 400m at your one mile race pace, with a 400m slow jog to recover. Advanced runners can progress to 10-12 repeats with shorter recovery periods.
Hill Sprints: Hills provide natural resistance, building explosive strength and improving running mechanics with less impact. Find a moderately steep incline that takes 20-30 seconds to sprint up. Perform 6-10 repetitions, with a slow walk or jog down the hill for recovery.
Tempo Runs: A tempo run is a sustained effort at a "comfortably hard" pace, one you could hold for about an hour. This type of workout is excellent for improving your lactate threshold, which is critical for running faster over longer distances.
For most runners, one to two speed workouts per week is the sweet spot, allowing for adequate recovery.
2. Refining Your Running Form
Pure fitness will only get you so far. To unlock your full speed potential, you must focus on efficient movement. This means fine tuning your body's mechanics, starting with the relationship between your cadence (steps per minute) and stride length.
The goal is to avoid overstriding, where your foot lands far in front of your body’s center of gravity, acting as a brake. By focusing on a quicker, lighter turnover (higher cadence), your feet will naturally land more underneath your hips, reducing braking forces and improving momentum. As noted in this comprehensive study, cadence naturally increases as runners speed up, demonstrating the body's instinct for greater efficiency at higher velocities (Goode et al., 2024).
Drills for an Efficient Stride
Incorporate these drills into your warm-up a few times a week to build a more efficient stride:
High Knees: Run in place or move forward, driving your knees up toward your chest in a quick, piston like motion.
Butt Kicks: Jog slowly, focusing on kicking your heels directly up toward your glutes to encourage a faster leg cycle.
A Skips: Perform an exaggerated skipping motion, driving one knee high while hopping on the supporting leg.
Metronome Runs: Use a metronome app set to a target cadence (e.g., 5% higher than your current rate) and match your footfalls to the beat for short intervals.
3. Building Power with Strength Training
To be a faster runner, you must be a stronger runner. Functional strength training translates directly into a more forceful, efficient stride and helps prevent injuries. The goal is not to build bulk but to develop power that supports your running form.
Plyometrics: These explosive exercises, like box jumps, bounding, and jump squats, train your fast twitch muscle fibers to contract quickly and forcefully. This develops the rapid power needed for sprinting.
Compound Lifts: Exercises like squats, deadlifts, and lunges work multiple muscle groups at once, building foundational strength in your glutes, hamstrings, quads, and core. Schedule two strength sessions per week on days that don't conflict with your hardest runs.
4. Choosing the Right Running Shoes
Your shoes are the most important piece of gear for speed. The right pair works with your body, not against it, potentially making you feel faster and more efficient. Modern running shoes are specialized tools, with different models designed for daily training versus race day. Please click on a link to see the latest available savings and color combinations.
Comparison Review: Top Athletic Shoes for Speed (Men & Women)
Shoe Model (Brand) | Best For | Key Features (Weight, Cushion, Plate) | Runner Profile |
|---|---|---|---|
Race Day (5K-Marathon) | Very Lightweight, Max Cushion (ZoomX Foam), Full-Length Carbon Plate | Neutral runners seeking maximum energy return for races. | |
Race Day (5K-Marathon) | Lightweight, Max Cushion (PWRRUN HG/PB Foam), Full Length Carbon Plate | Runners wanting an aggressive, propulsive feel for personal bests. | |
Race Day (5K-Marathon) | Very Lightweight, Max Cushion (FF Blast Turbo Foam), Full Length Carbon Plate | "Stride" runners who increase their stride length to go faster. | |
Up Tempo Daily Training | Extremely Lightweight, Responsive Cushioning, No Plate | Runners looking for a nimble, non-plated shoe for faster daily miles. | |
Versatile Speed Training | Lightweight, Responsive Cushioning, Nylon Plate | Runners who want a fast feeling shoe for both workouts and races. |
Individual Brand Shoe Review Insights
Nike: Known for its highly responsive and popular ZoomX foam, Nike's racing shoes like the Vaporfly and Alphafly are often the benchmark for energy return. They tend to have a narrow fit.
Saucony: The Endorphin line offers a complete system. The Pro is the aggressive carbon plated racer, while the Speed is a more flexible and durable nylon plated trainer, making it a fan favorite for its versatility.
Hoka: While famous for maximalist cushioning, Hoka's speed oriented shoes like the Mach series offer a lightweight and responsive ride without a plate, making them excellent for daily training.
ASICS: The Metaspeed series is unique in offering two models (Sky and Edge) tailored to different running styles, "stride" runners versus "cadence" runners, providing a more customized race day feel.
For a deeper dive into different models, you can check out our detailed running shoe reviews.
5. Using Your Data to Guide Your Training
Your GPS watch is more than a mile tracker; it's an objective training partner. By interpreting its data, you can train smarter and ensure every workout moves you closer to your speed goals.
Key Metrics for Speed
Pace: The most direct measurement of your speed (minutes per mile/kilometer). Use it to ensure you are hitting your targets during interval and tempo runs.
Cadence (SPM): Monitoring your steps per minute helps you maintain a quick, light turnover, which is crucial for efficiency, especially when fatigued.
Heart Rate Zones: Training in the correct heart rate zone ensures you are working at the right intensity. For speed, focus on Zone 4 (Threshold) and Zone 5 (Anaerobic) to trigger key physiological adaptations.
Looking at trends over time is key. Is your pace at a given heart rate improving? That's a clear sign of enhanced aerobic fitness. This data driven approach is supported by research, such as this study from Nature Communications, which found that consistent training and pacing are strong predictors of performance improvements (Smyth, 2020).
6. Health, Wellbeing, and Performance
Becoming a faster runner isn't just about the work you do on the road or track; it's a 24/7 process. Your overall health and wellbeing provide the foundation for all your training efforts. Two of the most critical, and often overlooked, components are nutrition and recovery.
The Role of Nutrition in Speed
Proper fueling is non-negotiable for performance. Think of food as the high octane fuel your body needs to adapt and get faster.
Carbohydrates: These are your primary energy source for high intensity efforts. Ensuring you have adequate carbohydrate stores before a speed workout is crucial for hitting your paces.
Protein: After a tough session, your muscles are broken down. Protein provides the amino acids necessary to repair and rebuild them stronger. Aim to consume a protein rich meal or snack within an hour of finishing your run.
Hydration: Even mild dehydration can significantly impair performance. Maintain consistent hydration throughout the day, not just during your runs.
Comparison Review: Wellbeing Trends and Methods
Method | Description | Impact on Running Speed |
|---|---|---|
Quality Sleep | Aiming for 7-9 hours of quality sleep per night. | Essential for muscle repair, hormone regulation, and mental recovery. Lack of sleep directly impairs reaction time and endurance. |
Active Recovery | Low intensity activities like walking, stretching, or foam rolling on rest days. | Promotes blood flow to muscles, helping to clear metabolic waste and reduce soreness, preparing your body for the next hard workout. |
Mindfulness/Meditation | Practices focused on awareness and stress reduction. | Can improve focus during tough workouts and races, lower cortisol (stress hormone) levels, and enhance the mind body connection. |
Cryotherapy/Ice Baths | Short term exposure to very cold temperatures. | Aims to reduce inflammation and muscle soreness. While its direct performance benefits are debated, many athletes report faster recovery. |
Ultimately, the best approach is a consistent and balanced one. Prioritizing sleep is arguably the most effective and free recovery tool available to any athlete. I hope this helps you in your quest. Have a great run.
Frequently Asked Questions About Running Faster
How Long Does It Take To See Speed Improvements?
Most runners begin to feel a difference after four to six weeks of consistent, focused training. Measurable gains, such as a new personal best in a race, typically take two to three months of dedicated work as your body undergoes physiological adaptations.
Should I Focus On Running Longer Or Running Faster?
You need both. Long, slow runs build your aerobic engine, which is the foundation that fuels all faster efforts. Faster workouts (intervals, tempos) are what sharpen your top end speed and improve running economy. A balanced weekly plan includes both.
Can I Get Faster Just By Running More Miles?
Simply increasing mileage is an inefficient strategy for gaining speed and can lead to plateaus and injuries. Smart, structured training that includes variety is far more effective. High quality speed work and dedicated strength training will always beat pure volume for improving your pace.
What Is The Single Most Effective Workout For Speed?
If forced to choose one, most coaches would agree on interval training. The structure of short, intense efforts followed by recovery powerfully stimulates your VO2 max, lactate threshold, and running economy, the key physiological components of speed.
At Flourish-Everyday, we believe the right gear can make all the difference in your journey to becoming a faster, stronger runner. Explore our expert reviews and guides to find the perfect shoes and fitness insights to support your goals. https://www.flourish-everyday.com
References
Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(10), 927-954.
Goode, A. P., et al. (2024). The Effect of Running Speed on Cadence and Running Kinetics. International Journal of Sports Physical Therapy, 19(2), 163-171.
Smyth, B. (2020). A personalized training plan for marathon runners. Nature Communications, 11(1), 4818.
