Can A Slow Runner Become Fast?

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Do you ever find yourself wondering if it’s possible for a slow runner to become fast? Well, the answer may surprise you. This article explores the incredible potential that lies within every runner, regardless of their current speed. By uncovering the right strategies and mindset, you’ll discover that transformation is not only within reach but entirely possible. So, fasten your shoelaces and get ready to embark on a journey towards a faster and fitter you!

Factors Affecting Running Speed

When it comes to running, there are several factors that can influence your speed. Understanding these factors can help you develop a comprehensive training plan and work towards improving your running performance. In this article, we will dive into the various factors that affect running speed, including genetics, training, technique, muscular strength, endurance, and mental focus.


Genetics plays a significant role in determining your running speed. While you may not be able to change your genetic makeup, understanding it can help you maximize your potential. There are two key aspects of genetics that affect running speed: inheritance and muscle fiber composition.


Your inheritance, or the genetic traits you inherit from your parents, can impact your running speed. Certain genetic factors, such as your muscle structure, body type, and lung capacity, can influence your natural ability to run fast. While genetics alone do not determine your running speed, they do provide a foundation that can either give you an advantage or require you to work harder to improve.

Muscle Fiber Composition

Muscle fiber composition refers to the distribution of different types of muscle fibers in your body. The two main types of muscle fibers relevant to running are slow-twitch and fast-twitch fibers. Slow-twitch fibers are better suited for endurance activities, while fast-twitch fibers are responsible for explosive bursts of speed. The ratio of these fibers in your muscles can impact your running speed. However, it’s important to note that you can still improve your speed regardless of your muscle fiber composition through specific training techniques.

Can A Slow Runner Become Fast?


Training is a crucial factor when it comes to improving your running speed. Consistently following a well-designed training plan will help you build endurance, improve strength, and enhance your overall running performance. Let’s explore the key aspects of training that can directly impact your speed.


Consistency in training is essential for making progress. Regularly running and adhering to a training schedule allows your body to adapt and become more efficient. Whether you’re a beginner or an experienced runner, consistent training will gradually increase your speed over time.

Progressive Overload

To become faster, it’s important to gradually increase the demands placed on your body. This principle of progressive overload involves progressively challenging your muscles and cardiovascular system by increasing mileage, intensity, or duration of your workouts. By pushing your limits within reasonable bounds, you can stimulate adaptations that lead to improved running speed.

Interval Training

Interval training involves alternating between periods of high-intensity running and periods of active recovery. This type of training improves your body’s ability to tolerate and recover from high-intensity efforts, ultimately enhancing your speed. Incorporating interval training into your routine can help you run faster by improving your cardiovascular capacity and increasing your anaerobic threshold.

Hill Training

Running uphill forces your muscles to work harder against gravity, which can lead to strength and speed improvements. Incorporating hill training into your routine can increase your leg strength, develop greater power output, and improve running efficiency. Additionally, running downhill can enhance your coordination and assist in developing speed.

Speed Workouts

Dedicated speed workouts provide targeted training to develop your fast-twitch muscle fibers and improve your running economy. These workouts typically include shorter, high-intensity efforts such as sprints or interval training at near-maximum effort. Incorporating speed workouts into your training plan can enhance your overall running speed and help you maintain a faster pace during races.

Strength Training

Strength training is not only beneficial for improving overall strength, but it can also enhance your running performance. By targeting key muscles involved in running, such as the legs, core, and upper body, you can improve your muscular strength, stability, and power. Strength training exercises should focus on functional movements that mimic the demands of running, such as squats, lunges, planks, and push-ups.


Proper running technique is vital for maximizing your speed and minimizing the risk of injury. Focusing on key elements of running form can improve your efficiency and ultimately help you achieve faster times. Let’s explore these elements in detail.

Proper Running Form

Maintaining proper running form involves several key aspects. It’s essential to have a relaxed posture with a slight forward lean, allowing gravity to assist your forward momentum. Keep your head up, eyes forward, and shoulders relaxed. Avoid excessive side-to-side movement and swinging your arms across your body. Strive for fluid, efficient movements that conserve energy and allow for a smooth stride.

Efficient Stride

An efficient stride can significantly impact your running speed. Aim for a stride length that is comfortable and natural for you, avoiding overstriding or taking tiny steps. Find a balance that allows you to maintain a quick turnover while maximizing your forward propulsion. Maintaining a slight knee lift and good ankle flexion can help optimize your stride and improve your running efficiency.


Cadence refers to the number of steps you take per minute. Increasing your cadence can enhance your running speed by reducing ground contact time and minimizing energy loss through excessive vertical movement. Aim for a cadence of around 180 steps per minute, focusing on quick turnover and maintaining a consistent rhythm.


Footstrike refers to how your foot contacts the ground with each step. While different footstrike patterns can work for different individuals, a midfoot or forefoot strike is generally associated with better running efficiency and speed. Aim to land softly on your midfoot or forefoot, allowing your calf and Achilles tendon to act as natural springs, propelling you forward with each stride.

Can A Slow Runner Become Fast?

Muscular Strength

Having adequate muscular strength is crucial for running speed and injury prevention. Developing specific muscle groups can improve your power output, running economy, and overall performance. Let’s explore the key areas to focus on when it comes to muscular strength.

Leg Strength

Leg strength is paramount for running speed. Strong quadriceps, hamstrings, glutes, and calf muscles help generate propulsion and maintain a quicker pace. Exercises like squats, lunges, leg presses, and calf raises can strengthen these muscles, ultimately leading to improved running speed and efficiency.

Core Strength

A strong core is essential for maintaining proper running form and transferring power from your lower body to your upper body. Having a stable core can help reduce energy loss and maintain stability during each stride. Incorporating exercises like planks, Russian twists, and mountain climbers into your training routine can enhance your core strength and improve your running performance.

Upper Body Strength

Although running primarily utilizes the lower body, having adequate upper body strength can enhance your overall running speed. A strong upper body helps maintain balance and stability while running. Exercises such as push-ups, pull-ups, and rows can strengthen your arms, shoulders, and back, supporting your posture and contributing to a more efficient running stride.


Endurance is a fundamental aspect of running that directly impacts your ability to sustain a faster pace over longer distances. By improving your endurance, you can delay fatigue, handle higher training volumes, and maintain a faster speed for extended periods. Let’s explore some key types of endurance training.

Long Runs

Long runs are an essential component of building endurance. By gradually increasing the distance of your long runs, you can improve your cardiovascular fitness and muscular endurance. Long runs also provide an opportunity to practice fueling and hydration strategies, which are crucial for maintaining energy levels during longer races.

Tempo Runs

Tempo runs involve running at a comfortably hard pace that is faster than your normal training pace. These runs improve your lactate threshold, which is the point at which lactic acid begins to accumulate in your muscles. By raising your lactate threshold, you’ll be able to maintain a faster pace for a more extended period without fatiguing.

Fartlek Training

Fartlek, meaning “speed play” in Swedish, involves incorporating periods of faster running within your regular runs. This type of training allows you to improve your endurance while also developing speed. By adding short bursts of faster running throughout your workout, you can increase your overall endurance and adapt to various paces during races.

Mental Focus

Running speed is not solely determined by physical factors; your mental focus and mindset play a significant role as well. Developing mental techniques and strategies can help you push through challenging moments, maintain motivation, and optimize your running performance. Let’s explore some key aspects of mental focus.

Goal Setting

Setting clear and achievable goals is an essential part of improving your running speed. By setting specific, measurable, attainable, relevant, and time-bound (SMART) goals, you can stay motivated and track your progress. When setting goals, consider both short-term and long-term objectives, allowing you to focus on the smaller milestones while keeping your eye on the bigger picture.


Visualization involves mentally rehearsing your races or training runs before they occur. By vividly imagining successful performances, you can enhance your confidence and create a positive mindset. Visualizing specific aspects of your race, such as strong finishes or efficient strides, can help you prepare mentally and improve your running speed.

Positive Self-Talk

Maintaining a positive mindset during challenging runs or races is essential for improving your running speed. Engaging in positive self-talk, such as repeating affirmations or focusing on motivating thoughts, can boost your confidence, reduce anxiety, and help you overcome mental barriers. By replacing negative thoughts with positive ones, you can enhance your mental focus and ultimately improve your performance.

Evaluating Your Current Level

To effectively work towards improving your running speed, it’s important to assess your current level and determine areas for potential growth. Here are a few methods to evaluate your running performance.

Time Trials

Time trials involve running a specific distance, such as a mile or 5K, at an all-out effort to determine your current speed. By conducting periodic time trials, you can track your progress and set benchmarks for improvement. Time trials can also help you establish appropriate training paces for different types of workouts.


Pacing involves monitoring and maintaining a consistent pace during your runs or races. By tracking your pace, you can evaluate your ability to sustain a certain speed over a specific distance. Using tools such as GPS watches or smartphone apps can help you monitor your pace during training sessions, allowing you to adjust your efforts accordingly.

Heart Rate Monitoring

Monitoring your heart rate during running can provide valuable insights into your training intensity and recovery. By tracking your heart rate, you can determine if you’re training at the appropriate intensity to improve your aerobic capacity and allow for proper recovery. Heart rate monitors can help you stay within specific training zones and ensure you’re training efficiently.

Setting Realistic Goals

When working towards improving your running speed, setting realistic goals is essential. Here are some key considerations to keep in mind when setting your running goals.


SMART goals are specific, measurable, attainable, relevant, and time-bound. Rather than setting broad or vague goals, focus on specific aspects of your running speed that you want to improve. For example, setting a SMART goal could be to increase your average pace by 30 seconds per mile within the next three months. By setting clear and measurable goals, you can create a roadmap for your training and track your progress effectively.

Short-term and Long-term Goals

While it’s important to have long-term goals that may be more ambitious, setting shorter-term goals can help keep you motivated and focused on immediate progress. Breaking down your long-term goals into smaller milestones allows you to celebrate achievements along the way and maintain momentum.

Seeking Professional Guidance

If you’re serious about improving your running speed and want to take your training to the next level, seeking professional guidance can be highly beneficial. Here are a few professionals who can provide expertise and support.

Running Coaches

Running coaches are experienced professionals who can create personalized training plans tailored to your specific goals and abilities. They can provide guidance on structuring your workouts, implementing effective training techniques, and offer feedback to help you improve your running speed.

Physical Therapists

Physical therapists specialize in the diagnosis and treatment of running-related injuries. If you’re experiencing pain or discomfort that is hindering your running performance, a physical therapist can assess your condition, provide rehabilitation exercises, and help you prevent future injuries.

Sports Scientists

Sports scientists study the physiological and biomechanical aspects of sports performance. They can assess your running form, analyze your training data, and provide insight into optimizing your training strategy. Sports scientists can be particularly helpful if you’re interested in advanced performance analysis or want to incorporate cutting-edge techniques into your training.

In conclusion, while genetics play a role in determining running speed, there are numerous factors within your control that can help you become a faster runner. By focusing on training consistently, improving technique, developing muscular strength and endurance, and enhancing your mental focus, you can work towards improving your running speed and overall performance. Remember to set realistic goals, evaluate your current level, and don’t hesitate to seek professional guidance if you’re looking for personalized support and expertise. With dedication and the right approach, you can overcome your limitations and become a faster runner.