How to run faster | 5 top tips that will help you run faster

Ready to dive into the world of faster running and crush those time goals? 

You’re in great company.

Mastering the art of running faster is like a magnetic force pulling in runners of every level. Whether you’re eyeing to shave minutes off your 5K or fine-tune your marathon performance, the allure of speed is universal.

If you’ve been on the lookout for ways to boost your pace and surpass your own records, look no further. 

Today, we’re diving into the tips on how to run faster because your journey to swift strides begins right here, right now.

Let’s get started.

HOW TO BECOME A FASTER RUNNER

Let’s talk about your starting point

Before we dive into how to run faster, let’s talk about diversity among runners. Your paces, strengths, and aspirations shape a one-of-a-kind running journey, making it uniquely yours. 

What you consider ‘slow’ might be someone else’s ‘fast—it’s all relative. And that’s the magic of speed in every runner’s story. 

No matter where you stand on your running path, one truth remains steadfast: perseverance yields improvement. 

Your commitment to running opens the door to improved race times and a richer, more rewarding running adventure.

How do you get faster at running? Start with building your base mileage

Before you start the thrilling world of speedwork, it’s key to construct a solid foundation of running fitness.

You’re fortifying your musculoskeletal system—your bones, ligaments, tendons, and muscles—all the essential pieces that make you a resilient runner. 

So why does this matter?

When you crank up the speed, your body faces more force. Having robust bones, ligaments, tendons, and muscles lets you absorb this force without risking injury.

Without a running base, you’re taking a gamble with potential running-related injuries.

Let’s think of it this way: an injured runner is like a superhero with a cape stuck in a door—it’s progress that’s seriously impeded. 

Figuring out your perfect running base mileage is about creating a sweet spot—where speed gets a boost without compromising your well-being or flirting with overtraining.

Now, let’s find your perfect running mileage by asking a few questions:

Running goals: Are you aiming for shorter races like a 5K or 10K, or are you thinking of longer distances such as a half-marathon or marathon?

• For 5K or 10K runners: Shoot for a minimum mileage of around 20-25 miles per week ¹
• Half-marathon or marathon runners: Consider a minimum mileage ranging from 35-40 miles per week ²

Weekly schedule: Check your weekly schedule and figure out how much quality time you can spend on your running adventures.

Injury considerations: If you have a history of injuries, it’s not a setback—it’s a detour. Tweak your weekly mileage to strike a balance between progress and injury prevention. Because, truth be told, a happy, injury-free runner is the real MVP of the track.

Run easy to run fast

To master the art of running faster, let’s talk about running slow and easy most of the time. 

Now, I get it—our instinct is to wrap up a run fast, pushing for a swifter pace than necessary. 

Yet, running easy is your secret weapon because it:

• Develops your muscle endurance
• Turns your runs into an enjoyable experience without unnecessary strain
• Lowers your risk of injuries
• Amps up your mental toughness, especially during long runs that demand extra focus
• Sets the stage for speed on fast running days by ensuring you’re not too tired from a previous easy run

Next time you hit the road, challenge yourself to a very slow pace—one that feels like you could keep going forever. This isn’t about speed; it’s about building a solid endurance foundation. 

Sure, your slow runs might feel slower than your usual pace and that can be a bit tough to swallow.

But remember this golden rule: to run fast, keep your easy runs easy, and when it’s time to go hard, go all in.

Run consistently

Becoming a faster runner doesn’t happen overnight.

But the good news is, that becoming a faster runner is possible if you stick with it consistently over time.

Your body needs gradual adaptation to the rhythm of running, and this magic happens when you make running a regular part of your routine.

By staying committed to regular running, you not only maintain fitness but also create a perfect environment to introduce speed training, taking your speed to new paces. 

Remember, in running, it’s all about sustained consistency.

Curious about how much you should run each week and how to maintain a running routine?

We’re diving deep into building a running routine here. 

Train to run faster by sprinkling in speedwork and strength training

Unlocking your speed potential doesn’t mean pushing the limits every day. 

A strategic sprinkle of speedwork, just once or twice a week, nestled between easy runs, can work wonders for most runners.

Speedwork to help you train to run faster

Now, let’s dig into the art of enhancing your running speed with a variety of runs: 

• Fartleks
• Tempo runs
• Intervals
• Hills

These exercises are your secret weapons to becoming a faster, more resilient runner.

First up, we have fartleks—Swedish for speedplay. It’s a free-spirited way to infuse speed bursts into your run.

An example of a fartlek run: sprinting for 20 seconds whenever you spot a red car followed by a recovery period, or picking up the pace on a track, trail, or sidewalk.

Next in the lineup is the tempo run, a challenging run where you sustain a hard pace for 20 to 30 minutes. This not only improves your body’s lactate clearance but also hones your ability to maintain a demanding pace.

Intervals are intense running segments followed by recovery, boosting your aerobic power. It’s a dynamic workout that keeps your heart racing.

And hills. Conquering inclines—both uphill and downhill—not only strengthens your running muscles but also enhances your power and efficiency.

Include at least one of these run styles to crank up your speed. And don’t forget, after a speed run day, treat yourself to an easy day the next to help your body recover. 

Do a strength training program with plyometric exercises to run faster

Building strength is your running superpower.

Strength training not only fortifies your muscles but also enhances to move gracefully in all directions—sideways and rotationally. 

This becomes especially useful if your running adventures take you through challenging trails, where navigation rocks and roots demand agility. 

Once you’ve laid a strong foundation of overall strength, consider adding a dash of excitement with explosive strength training. These dynamic moves boost your explosive strength, endurance, and speed. ³

Press into the discomfort to run faster

Running fast is uncomfortable—your legs will burn, and your lungs will feel like they’re on fire. It’s the kind of discomfort that might tempt you to hit the brakes. 

(Quick note: If you’re experiencing sharp pain, it’s wise to stop and consult a doctor.)

But fear not, tackling this challenge is doable with a few mental tricks that will pave the way for faster running. 

Here’s a trio of strategies to make running fast more manageable: 

Eat a pre-run snack

Fuel up for your speedwork session by treating yourself to a pre-run snack. Your pre-run snack gives you a boost for an energy-packed run. ⁴

Now, what to munch on?

That depends on your taste buds, but the golden rule is: Does this pre-run snack make me feel good? 

Opt for easily digestible carbohydrates since they transform into the vital energy source—glucose—that powers your run.

Any unused glucose takes shelter in your muscles as glycogen for future use.

For those on the go, here are some top-notch grab-and-go pre-run snack picks:

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Rest and recover to get faster at running

Rest days, whether you’re taking a break or doing some light activity, are indispensable to your running journey. 

While some believe that progress only happens when you’re pushing yourself to the limit, the truth is that your body needs time to recover and rebuild.

Ignoring intentional breaks puts you on the precipice of burnout, opening the door to injuries. 

During speed workouts, your muscles undergo micro-tears, and it’s the rest days that come to the rescue, letting these tears heal and strengthen.

Skipping this essential recovery time might pave the way to overtraining, fatigue, and a higher risk of injury. 

These cherished rest days aren’t just for your muscles – they’re for your mind too.

Always pushing the boundaries without a breather can leave your mind feeling like a tired marathoner. Motivation takes a hit and even the most dedicated runners need a mental timeout.

So, when it comes to choosing between taking a break and some light movement, the power is all yours—a decision driven by you and how your body feels in that moment.

Now, let’s explore what you can do on rest days and light activities:

What to do when you want to take a complete break: 

Rejuvenating sleep: I get it—navigating the world of sleep can be a real challenge. Amid the hustle and bustle, aiming for a solid 7-9 hours of uninterrupted sleep might seem like a distant dream. But even small steps towards it can make a noticeable difference in your overall well-being. 

Relaxation methods: Boost your relaxation game with mindfulness, meditation, or deep breathing exercises to ease your mind and melt away stress.

Leisure activities: Whether it’s getting lost in a good book, catching a movie, or hanging out with loved ones, allow yourself to enjoy your leisure time guilt-free. 

What to do when you want to do light activity: 

• Stretching: Gentle stretching will help you boost flexibility and release muscle tension. Focus on those major muscle groups, holding each stretch for 15-30 seconds. Amp it up with dynamic stretching to get that blood flowing and range of motion going.
• Light walking: Take a brisk walk to bolster blood circulation without overtaxing your muscles. Aim for 20-30 minutes of walking that feels like you could walk all day.
• Cycling: Cycling for runners is a perfect match because it will help you maintain your cardio fitness and work complementary muscles. Grab an indoor bike or choose a flat bike trail for an easy ride. 

So, embrace your rest days as a crucial part of your running journey. Your body and mind will thank you for the well-deserved recovery. And finally, don’t forget to consider running recovery drinks to help you make a swift comeback.

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