How to Increase Running Speed: Proven Tips to Help You Run Faster

martin bryan
Aug 17
2 min read

Whether you’re chasing a new 5K personal best or just want to feel lighter on your feet, learning how to increase running speed is one of the most common goals for runners. The good news? You don’t need elite genetics to run faster — with smart training, the right drills, and consistent effort, any runner can improve their pace.

In this guide, we’ll cover practical tips and strategies to help you safely and effectively boost your running speed.

Why Running Speed Matters

Running faster isn’t just about chasing times. Increasing speed can:

Improve cardiovascular fitness
Make slower runs feel easier
Build confidence and motivation
Help you achieve new personal records (PRs)

7 Ways to Increase Your Running Speed

1. Add Interval Training

Intervals are short bursts of fast running followed by recovery periods. For example:

Run 400m at a hard pace
Jog or walk for 90 seconds
Repeat 6–8 times

Intervals train your body to handle higher intensities and increase your overall speed.

2. Include Tempo Runs

Tempo runs are sustained efforts at a comfortably hard pace (about 80–90% effort). These runs help your body adapt to running faster for longer, improving endurance and speed simultaneously.

3. Work on Your Running Form

Efficient form = faster running. Focus on:

Keeping an upright posture
Shortening your stride and increasing cadence
Relaxing your shoulders and arms
Landing softly under your body, not out in front

4. Strengthen Your Legs and Core

Strong muscles provide power and stability. Add exercises such as:

Squats
Deadlifts
Lunges
Planks

A stronger core and lower body translate directly to faster running.

5. Train Hills for Power

Hill sprints are nature’s speed workout. Running uphill builds explosive power in your legs and improves running economy. Start with short sprints (10–20 seconds) and jog back down to recover.

6. Don’t Skip Recovery

Speed gains happen when your body adapts during recovery. Make sure to:

Sleep 7–9 hours a night
Take rest days
Foam roll or stretch regularly
Refuel with protein and carbs after tough sessions

7. Track Your Progress

Use a GPS watch or running app to measure your pace and track improvements over time. Small, steady progress adds up to big gains.

💡 Pro Tip: A lightweight running belt can hold your phone and gels securely without slowing you down, making speed sessions more comfortable.

Common Mistakes When Trying to Run Faster

Doing too much speed work – leads to burnout and injury.
Neglecting easy runs – recovery runs are crucial for adaptation.
Skipping strength training – weak muscles = less power.
Ignoring nutrition – running fast requires fuel.

Final Thoughts

Learning how to increase running speed takes time, patience, and consistency. By blending interval training, strength work, good form, and proper recovery, you’ll gradually become a faster and more efficient runner.

Remember: speed isn’t built overnight — but with the right approach, every runner has the potential to get