How to Get Faster at Running: Training, Exercises, & More

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Our complete guide to upping your stamina and picking up the pace
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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.
1

Set a goal for yourself.

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  1. You can set a goal that involves running a certain distance in a specific length of time—for example, your goal could be to run 1 mile in 8 minutes. Alternatively, you could set yourself a goal that involves increasing the number of steps you take in a minute or your cadence. The fastest runners in the world have an average cadence of around 180 steps per minute. [1]
    • It is important to have a specific goal in mind as you are training to run faster. [2] Having a goal will increase your motivation and force you to push yourself that little bit harder in order to attain it.
    • To find your current cadence, run for 60 seconds, counting the number of times your right foot hits the ground. Then, double this number to find your existing cadence.
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2

Run sprints.

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  1. Even if you’re not a sprinter, running sprints is a great way to increase your speed and focus on your form. Do sprints by warming up with a quick jog, then sprinting for about 30 seconds. Rest and recover for 2 to 5 minutes, then sprint again. [3]
    • Try to sprint about 4 times in a row before taking a long rest.
3

Practice fartleks, a version of interval running.

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  1. "Fartlek" is a Swedish word meaning "speed play." To do fartlek training, head out on a 40- to 60-minute run, then pick a spot to start sprinting. Sprint as fast as you can for as long as you can (usually only 1 to 3 minutes), then slow back down to your normal pace. [4]
    • Fartleks are a very flexible training method, and you can decide what the ratio of jogging to sprinting will be, depending on how you're feeling on a given day.
    • Most runners don't use very exact methods or timing for doing fartlek training. A lot of times, runners will simply decide to sprint until they get to a particular landmark, like a telephone pole or fire hydrant. The length of the sprint is entirely up to you and your body's ability.
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4

Try tempo runs.

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  1. To figure out your ideal “tempo,” or running speed, use a running pace calculator . Plug in your information, like a running distance and how long it takes you to run that distance, then mark down the pace that you can comfortably run for 30 minutes. Do a tempo run by heading out and running at your maximum pace for at least 30 minutes to keep your heart rate up the entire time. [5]
    • Your tempo pace may be faster than you’re used to maintaining. If you need to slow down, that’s totally fine.
    • Many runners like tempo runs because they’re so customizable to each person.
5

Practice interval running.

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  1. Interval running has been shown to increase both speed and stamina in athletes. [6] To do an interval run , run at a medium pace for 1 minute, then jog for 2 minutes. Repeat this cycle 4 times, then cool down at a walking pace for 5 to 10 minutes. [7]
    • By switching back and forth between running and jogging, you’ll not only increase your average running speed, but you’ll increase the distance you can run, too.
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6

Run hills.

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  1. Either find a hill outdoors somewhere or use a treadmill with an incline setting. Run up and down the same hill going as fast as you can for as long as you can. Over time, your endurance and your stamina will increase, leading to faster run times. [8]
    • Hill runs are actually better for your body too, as they help you to achieve high intensities while limiting the joint shock caused by pounding on flat surfaces.
    • To really get the intensity level up, you can try doing some hill sprints. This involves running up a fairly steep hill for 30 to 60 seconds, at the maximum speed that you can physically maintain for that length of time.
    Usain Bolt, Olympic Sprinter

    Persevere through the challenges. "The difference between the impossible and the possible lies in determination."

7

Try plyometrics.

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  1. Studies have shown that plyometric exercises help runners in particular, improving how fast you can run during sprints. [9] To do plyometric exercises, focus on moves that emphasize speed and force. [10] Try exercises like:
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8

Strengthen your core.

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  1. While it’s tempting to only focus on your leg strength when improving your running speed, your core muscles hold up your torso and keep the proper posture. Be sure to incorporate core workouts, like crunches , sit-ups , and planks into your exercise routine.
    • Work your core at least 2 to 3 times per week to strengthen it over time.
9

Incorporate weight training.

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  1. Studies show that even a few weeks of weight training can improve your running speed. [11] Incorporate both upper and lower body weight training exercises into your workout routine, including:
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10

Try swimming or cycling.

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  1. The more oxygen your muscles get, the more powerful they will be, meaning the faster you can run. To do aerobic exercises, pick workouts that get your heart rate up, like: [12]
    • Swimming
    • Cycling
    • Walking
    • Rowing
11

Warm up before every run.

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  1. Before you set out on your run, always warm up for 5 to 10 minutes. Do something light that increases your heart rate, like jogging, jumping jacks, or running in place. [13]
    • When your muscles are warmed up, they’re looser and able to push you further. Running on tight muscles slows you down, and it also increases your chance of injury.
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12

Maintain a balanced diet.

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  1. Eating right gives you the fuel you need to stay healthy and run fast. Be sure to eat plenty of fruits, vegetables, lean protein, healthy carbs, and healthy fats. Runners often need more carbohydrates than those who don’t run, so focus on getting 60 to 70% of your diet from healthy carbs. [14]
    • Small portions of whole-grain rice and pasta (rather than their white counterparts, which are void of nutrients) are also a good mealtime accompaniment to lean meat and veggies, making dinner time healthy, tasty and satisfying—a much sought-after combination! [15]
    • Don’t forget to drink water. Since you’re exercising often, keep a water bottle nearby and drink whenever you’re thirsty. Stay away from dehydrating liquids, like caffeine and alcohol, as much as possible.
13

Give yourself time to relax.

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  1. In addition to eating well, staying hydrated and training effectively, you also need to make sure that your body is getting the rest and recovery time it needs to perform well. [16] Give yourself 1 to 2 days of rest each week where you don’t run at all. If you like, you can perform another type of low-intensity exercise, like walking or doing yoga .
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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!
1
How to Get Faster at Running: Training, Exercises, & More
2
Run a Faster Mile: Workout and Training Tips
3
Increase Your Running Stamina
4
Sprint Faster
5
Win a Running Race
6
Run a 5 Minute Mile

Expert Q&A

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  • Question
    Why do I struggle to breathe when I'm running?
    Francisco Gomez
    Competitive Runner
    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.
    Francisco Gomez
    Competitive Runner
    Expert Answer
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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    Not Helpful 25 Helpful 53
  • Question
    How quickly can I improve my running speed?
    Francisco Gomez
    Competitive Runner
    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.
    Francisco Gomez
    Competitive Runner
    Expert Answer
    You should only increase your speed or pace by a maximum of 10% each week.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 24 Helpful 38
  • Question
    What’s the best way for a kid to start running faster?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    Talk 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!
    Thanks! We're glad this was helpful.
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      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.
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      References

      1. ↑ https://positivepsychology.com/self-motivation/
      2. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2030.
      3. ↑ https://www.runnersworld.co.za/training/9-simple-steps-to-get-faster-at-sprinting/
      4. ↑ https://www.fitnesseducation.edu.au/blog/fitness/what-is-fartlek-training/
      5. ↑ https://www.furman.edu/first/wp-content/uploads/sites/168/2020/01/Your-Better-Half.pdf
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/
      7. ↑ https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again
      8. ↑ https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf?sfvrsn=b0f72be6_2
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/24149762/
      1. ↑ https://www.acefitness.org/resources/pros/expert-articles/5869/explosive-plyometric-workout/
      2. ↑ https://www.healthlinkbc.ca/healthy-eating-physical-activity/being-active/health-benefits-physical-activity/muscular-strength
      3. ↑ https://orthoinfo.aaos.org/en/staying-healthy/aerobic-exercise/
      4. ↑ https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/how-to-warm-up-before-exercising/
      5. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet
      6. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      7. ↑ 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.

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