How to Run Faster

There comes a point for every runner when you start to wonder how to run faster. Maybe you want to beat your previous mile time, keep up with a friend, or just feel that satisfying rhythm when your stride clicks and the ground seems to move under you a little easier. The truth is, speed doesn’t come from talent alone; it comes from practice, patience, and a plan.

To run faster, focus on gradually building strength, endurance, and confidence so your body can move efficiently and recover well. Below, we’ll cover practical tips—from smart base building and strength training to speed workouts and rest days—to help you reach your next gear safely and sustainably.

How to Run Faster: Build a Strong Foundation

Before you start chasing a faster pace, you need to focus on your foundation. Running fast starts with running well. That means building endurance and strengthening the muscles that power each stride.

Start with Safe Base Building

If you’re still building your weekly mileage, take your time. Gradually increasing your distance helps your legs, joints, and heart adjust to the impact and intensity of running. A good rule is to increase your total mileage by no more than 10% per week.

Keep your long run slow and steady (about 25–30% of your total weekly distance). This helps improve your aerobic capacity, which gives your body more energy and endurance to sustain faster efforts later.

Think of base building as your foundation for all future progress. Skip this step, and you risk injury or burnout. Nail it, and you’ll have the endurance to handle faster workouts with confidence.

Speed Training: The Secret to Getting Quicker

Once you’ve built a solid base, it’s time to mix in speed training, which consists of workouts designed to teach your body how to move more efficiently and recover from high-intensity effort. Below are just a few examples you can try.

Intervals

Intervals are short bursts of maximum effort followed by active recovery. For example, run hard for one minute, then walk or jog for one minute. Repeat this for 6–8 rounds.

This kind of workout improves your running speed and teaches your body how to use oxygen efficiently under stress. It also trains your brain to get comfortable being a little uncomfortable.

Example:

• Warm up for 10 minutes

• Run 1 minute hard, walk 1 minute easy (repeat 6–8 times)

• Cool down for 5–10 minutes

Remember, your “hard” effort is personal. If you can say a few words but not hold a conversation, you’re in the right zone.

Tempo Runs

Tempo runs help you sustain a faster pace over longer distances. You’ll run at a “comfortably hard” intensity—right below the point where you’d have to stop talking. These workouts teach your body to clear lactic acid more efficiently, which delays fatigue and improves endurance.

Try adding one tempo run per week once you’ve been running consistently for a few months.

Example:

• Warm up for 10 minutes

• Run 15–20 minutes at tempo pace

• Cool down for 5–10 minutes

Strides

Strides are short, controlled accelerations that help refine your form and improve your turnover. After an easy run, add 4–6 strides lasting about 20 seconds each, gradually increasing your speed to about 85–90% of your top speed.

Focus on smooth movement, relaxed shoulders, and driving forward from your hips and legs. These mini sprints improve efficiency without exhausting your body.

Improve Your Running Form and Technique

Good form is one of the easiest ways to run faster without increasing your training load. Small tweaks to how your foot hits the ground or how you move your shoulders can make a big difference in your running speed.

Here are a few form tips to keep in mind:

• Keep your posture tall. Imagine a string pulling the top of your head toward the sky.

• Relax your shoulders and arms. Tightness slows you down. Keep your arms swinging forward and back, not across your body.

• Lean slightly forward from your ankles. This allows gravity to help propel you forward.

• Shorten your stride length and increase your cadence. Overstriding wastes energy and increases injury risk. Aim to have one foot land directly under your body instead of reaching out in front.

• Focus on soft landings. Think of landing lightly on the midfoot and pushing off your toes to engage your calves and hamstrings.

If you’re unsure about your technique, working with a coach or joining a local run group can help. Still I Run’s approved run coaches can review your form, guide your workouts, and help tailor your plan to fit your goals safely.

Strength Training for Runners

A strong body is a fast body. Strength training builds the power and stability needed to improve your stride length, prevent injuries, and maintain good posture, even when fatigue sets in.

You don’t need a gym membership or fancy equipment. Start with bodyweight exercises two to three times per week. Focus on movements that strengthen your core, hips, glutes, and legs—the powerhouse muscles behind every stride.

Examples:

• Squats

• Lunges

• Planks

• Bridges

• Calf raises

• Skipping or jump drills for coordination and balance

Adding resistance bands or light weights can help you continue to progress as you build strength.

Don’t Skip Rest Days

It might sound counterintuitive, but rest days are one of the most critical parts of learning how to run faster. Your muscles don’t grow stronger during workouts—they grow during recovery.

Without enough rest, your body can’t repair properly, leading to fatigue, slower progress, and a higher risk of injuries.

Pro tip: Schedule at least one full rest day per week and one or two easy walk or recovery runs. Listen to your body. Soreness, mood changes, or sleep issues are signs you may need to back off the intensity a bit.

Monitor Your Heart Rate and Effort

Understanding your heart rate can help you train smarter, not just harder. If your heart rate stays too high for too long, you’re likely running too fast on easy days and not fast enough on hard ones.

Try running most of your miles at a conversational pace. This builds endurance and teaches your body to burn fuel efficiently. Save your higher intensity efforts for speed workouts, tempos, or races.

You can measure this using a smartwatch, chest strap, or even by feel.

On a scale of 1–10:

• Easy = 4–6 (you can talk)

• Tempo = 7–8 (you can say short phrases)

• Sprint = 9–10 (one or two words max)

Balancing your effort helps you enjoy your runs while giving your body the recovery it needs to keep getting stronger.

Nutrition, Hydration, and Recovery

Fueling properly gives your body the energy it needs to perform and recover. Focus on balanced nutrition. Get plenty of carbs for fuel, protein for repair, and healthy fats for sustained energy.

After long or hard runs, eat within 30–60 minutes to help your muscles rebuild. Drink water throughout the day, and consider adding electrolytes after sweaty workouts or hot runs.

Remember: recovery isn’t just physical. Getting enough sleep and managing stress improves your overall performance and keeps your training consistent.

How to Measure Progress

Tracking your progress helps you stay motivated and see how far you’ve come. Use a running app or smartwatch to log your miles, pace, and how each run feels.

Look for small signs of improvement, like running a familiar route at an easier effort or finishing a workout feeling stronger. Progress isn’t always linear, but consistency pays off.

Progress Over Perfection

Learning to run faster takes time and patience. Progress happens through steady effort, not shortcuts or secret workouts. Every small step forward adds up.

Focus on consistency and smart training. Pay attention to how your body feels and take rest days when you need them. Celebrate the miles you cover and find joy in the process.

Speed develops naturally as your form improves and your strength builds. More than anything, running should help you feel strong, grounded, and capable—both on the road and in life.