Download Article
Our complete guide to upping your stamina and picking up the pace
Download Article
When you set out on a run, your main goal is probably to beat your personal best (or at least work your way up to it). But when simply telling yourself to “run faster” isn’t enough, how do you actually improve your stamina and increase your running distance? The good news is that we have the ability to intentionally train and continue increasing our running speed over time. And this article will walk you through everything you need to know to improve your running speed, including useful stretches, training tips, and dietary changes that will help you pick up the pace.
Ways to Run Faster
- To motivate yourself, set a goal to run a certain distance in a set amount of time. This gives you something to work toward.
- Try different running techniques, like sprints, tempo running, and interval running to get your heart rate up and boost your stamina.
- Eat a balanced diet, drink plenty of water, and do core exercises and weight training to keep your body in good shape.
Steps
Running Tips and Tricks
Run Faster and Longer with this Expert Series
Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!
Expert Q&A
Search
-
QuestionWhy do I struggle to breathe when I'm running?Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.That means that you're running at too fast of a pace for your endurance level. Slow down so you can control your breathing while you run.
-
QuestionHow quickly can I improve my running speed?Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.You should only increase your speed or pace by a maximum of 10% each week.
-
QuestionWhat’s the best way for a kid to start running faster?This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.wikiHow Staff EditorStaff AnswerTalk to your PE teacher or a coach about doing speed drills. They can teach you good running techniques to improve your speed and help you run without hurting yourself. Just like an adult, you should also do warmups and cooldowns before and after running to prevent injuries. Eat a healthy diet and sleep well to give yourself energy and help your body continue to grow and get stronger!
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Video
Reader Videos
Tips
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Try making checkpoints for yourself as you run. For example, tell yourself to run until you reach the next stop sign, then when you get there, push yourself to go a bit further to the next mailbox. Do this until you can't run anymore.
- Have a good running buddy to encourage you and train with you.
Submit a Tip
All tip submissions are carefully reviewed before being published
Name
Please provide your name and last initial
Thanks for submitting a tip for review!
References
- ↑ https://positivepsychology.com/self-motivation/
- ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2030.
- ↑ https://www.runnersworld.co.za/training/9-simple-steps-to-get-faster-at-sprinting/
- ↑ https://www.fitnesseducation.edu.au/blog/fitness/what-is-fartlek-training/
- ↑ https://www.furman.edu/first/wp-content/uploads/sites/168/2020/01/Your-Better-Half.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/
- ↑ https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again
- ↑ https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf?sfvrsn=b0f72be6_2
- ↑ https://pubmed.ncbi.nlm.nih.gov/24149762/
- ↑ https://www.acefitness.org/resources/pros/expert-articles/5869/explosive-plyometric-workout/
- ↑ https://www.healthlinkbc.ca/healthy-eating-physical-activity/being-active/health-benefits-physical-activity/muscular-strength
- ↑ https://orthoinfo.aaos.org/en/staying-healthy/aerobic-exercise/
- ↑ https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/how-to-warm-up-before-exercising/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet
- ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
- ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
About This Article
Article Summary
X
To run faster, try adjusting your running form, which can help improve your speed and aerodynamics. When you run, remember to lean forward and push off firmly with each foot. Pump your arms actively instead of letting them bounce with your body’s normal rhythm. Keep your elbows bent at a 90-degree angle to help propel yourself forward, and keep your spine straight with your center of gravity in front of your chest. Try to run every day since the more you run, the faster you'll get. Aim to do 4 to 5 hill sprints every time you go running. Hill sprints are one of the best ways to improve your speed. If you want to run faster over long distances, try to push yourself to run a little farther every time you go for a long-distance run. Over time, your body will adjust to the longer distances, and your time will start to improve. Keep reading to learn how to breathe properly while you run.
Did this summary help you?
Thanks to all authors for creating a page that has been read 4,335,707 times.
Reader Success Stories
- "I learned that you should never look down/around. This article is very useful, and I would highly recommend it!I have pre-sports day tomorrow, and am the fastest girl in our year. I have never come anything but first, and want to keep my title. Thanks!" ..." more
Advertisement
"I learned that you should never look down/around. This article is very useful, and I would highly recommend it!I have pre-sports day tomorrow, and am the fastest girl in our year. I have never come anything but first, and want to keep my title. Thanks!"
..."
more
"How to train safely. What to eat. How to increase my running speed and time. This articled helped me so much! It gave me so much valuable information that I did not realize I was missing and needed. Thank you from a 5K runner in training."
..."
more
"This is absolutely brilliant! I followed these tips to the tee, and I'm now the fastest runner in my district. I can do 5 Kilometers in 25 minutes, when I started, it took me 35 minutes! Cheers wikiHow, Thank you!"
..."
more
"This article really helped me. I have a field day coming up, and all of my activities have running, so using this really helps. I use code words like hip-to-lip for my hands and conversation-level for my eyes."
..."
more
"Thanks for providing such a helpful article. I've been running for a year and wanna increase my stamina. Your article gives me many techniques to increase it. Thanks a lot. "
..."
more
