How Can You Improve Your Running Speed?

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Have you ever wondered how you can improve your running speed? Whether you’re a seasoned runner or just starting out, being able to run faster can be a great personal challenge. In this article, you’ll discover some practical tips and techniques that can help you take your running to the next level. So, if you’re looking to increase your speed and reach new running milestones, keep reading to find out how you can achieve your goals.

Strength Training

Strength training is an essential component of improving your running speed. By incorporating resistance exercises into your training routine, you can build stronger muscles, increase power, and improve overall performance.

Incorporate Resistance Exercises

When it comes to strength training for running, it’s important to focus on exercises that target the muscles used during running. Some key resistance exercises to include in your routine are squats, lunges, deadlifts, and hip thrusts. These exercises target the glutes, quads, hamstrings, and hip flexors, which are all crucial for running efficiently.

Focus on Leg Workouts

Leg workouts are particularly important for runners looking to improve their speed. Exercises such as calf raises, step-ups, and leg presses can help strengthen the muscles in your lower body, allowing you to generate more power and propel yourself forward with greater force.

Include Core and Upper Body Exercises

While it’s easy to focus solely on leg workouts, neglecting your core and upper body can hinder your overall running performance. Core exercises like planks, Russian twists, and bicycle crunches help improve stability, posture, and strength, allowing you to maintain proper form and reduce the risk of injury. Additionally, including exercises like push-ups, rows, and shoulder presses can improve upper body strength, which contributes to overall running efficiency.

Interval Training

Interval training involves alternating between high-intensity bursts of exercise and periods of rest or lower-intensity exercise. This type of training is highly effective for improving running speed and endurance.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) involves short, intense bursts of exercise followed by brief recovery periods. For example, you could sprint at maximum effort for 30 seconds, followed by a 60-second jog to recover. Repeat this cycle several times during your workout to challenge your cardiovascular system, improve anaerobic capacity, and enhance overall speed.

Fartlek Training

Fartlek training is a form of interval training that involves varying your running pace throughout your workout. During a fartlek run, you can incorporate periods of sprinting, jogging, and even walking. This type of training helps improve your body’s ability to tolerate different intensities, making you more adaptable and efficient during races.

Hill Repeats

Hill repeats involve running up a steep hill at a high intensity and then recovering by walking or jogging back down. This type of interval training helps build leg strength and power, as well as improve cardiovascular endurance. By incorporating hill repeats into your training routine, you can challenge your muscles, improve lung capacity, and ultimately boost your running speed.

Proper Running Form

Having proper running form is crucial for efficient and injury-free running. Paying attention to your posture, core engagement, arm movement, foot strike, and stride length can help optimize your running mechanics and improve your speed.

Maintain an Upright Posture

When running, it’s important to maintain an upright posture. This means keeping your head up, shoulders relaxed, and avoiding excessive leaning forward or backward. Running with good posture allows your lungs to fully expand, optimizing your breathing and maximizing oxygen intake for improved endurance.

Engage Your Core

Engaging your core muscles while running helps stabilize your body and maintain proper alignment. Strong core muscles also improve your balance and reduce the risk of injury. To engage your core, imagine pulling your belly button towards your spine while maintaining a relaxed upper body.

Move Your Arms Efficiently

Proper arm movement is vital for efficient running. Bend your arms at approximately 90 degrees and swing them back and forth in a natural motion. Your arms should move in sync with your legs, with the opposite arm swinging forward as you take a step. Avoid excessive side-to-side movement, as it can waste energy and negatively affect your running cadence.

Land Midfoot and Roll Through

When it comes to foot strike, landing on your midfoot and rolling through to your toes is considered the most efficient technique. Avoid overstriding, which means landing with your heel striking the ground in front of your body. Overstriding can lead to braking forces and increase the risk of injury.

Avoid Overstriding

Overstriding, or landing with your foot too far in front of your body, can slow you down and put unnecessary stress on your joints. Instead, focus on landing with your foot beneath your hip, taking shorter and quicker strides. This technique, known as increasing stride frequency, can help you cover more ground in less time and improve your overall speed.

Increase Stride Frequency

Increasing your stride frequency, or the number of steps per minute, can significantly improve your running speed. By using specific techniques and exercises, you can train your body to take quicker steps and cover more ground with each stride.

Use a Metronome

A metronome can be a helpful tool for increasing stride frequency. Set the metronome to a desired beats per minute (BPM) and try to match your foot strikes to the sound. Start with a comfortable BPM and gradually increase it over time. This technique can help you establish a faster cadence and improve your running speed.

Shorten Stride Length

To increase your stride frequency, it’s important to focus on shortening your stride length. This may feel counterintuitive at first, but by taking smaller steps, you can improve the efficiency of your running motion. As you get comfortable with a higher cadence, you can gradually increase your stride length while maintaining the increased frequency.

Focus on Quick Turnover

Quick turnover refers to the speed at which your legs cycle through each stride. By consciously focusing on a faster leg turnover, you can train your body to take quicker steps during your runs. One way to practice this is through interval training, where you alternate between high-intensity sprints and recovery periods. This helps condition your muscles and nervous system to work at a faster pace, ultimately improving your stride frequency.

Improve Flexibility

Improving your flexibility is key to running faster and reducing the risk of injuries. Incorporating a combination of dynamic warm-up exercises, static stretches, and foam rolling into your routine can help increase flexibility and range of motion.

Dynamic Warm-up

Before running, it’s important to warm up your muscles with dynamic stretches. Dynamic warm-up exercises involve moving your muscles and joints through a full range of motion. Examples of dynamic warm-up exercises include leg swings, walking lunges, high knees, and arm circles. They help increase blood flow to your muscles, improve flexibility, and prepare your body for the demands of running.

Static Stretching

Static stretching should be done after your workouts or at a separate time from your runs. Hold each stretch for 20-30 seconds, focusing on the major muscle groups used in running, including the calves, quads, hamstrings, hip flexors, and glutes. Static stretching helps improve flexibility, relieve muscle tension, and reduce the risk of muscle imbalances and stiffness.

Foam Rolling

Foam rolling, also known as self-myofascial release, is a technique used to release muscle tightness and improve flexibility. By using a foam roller, you can apply pressure to specific areas of your body to help break up knots and adhesions in the muscles and fascia. Foam rolling can be particularly beneficial for areas prone to tightness, such as the calves, IT band, quads, and glutes.

Specificity in Training

To improve your running speed, it’s important to train in a way that is specific to running. By incorporating running-specific movements, speed workouts, and simulations of race conditions into your training routine, you can optimize your performance and achieve your speed goals.

Train in Running-Specific Movements

Incorporating exercises that mimic running movements can help improve your neuromuscular coordination and running efficiency. Examples of running-specific movements include bounds, A-skips, high knees, and lateral shuffles. By training in these specific movements, you can enhance your muscle memory and motor patterns, making your running motion more efficient and ultimately improving your speed.

Include Speed Workouts

Speed workouts, such as interval training and tempo runs, are designed to specifically target and improve speed. Interval training involves running at a high intensity for a predetermined distance or time, followed by a recovery period. This type of workout helps improve your anaerobic capacity and trains your body to sustain faster speeds. Tempo runs, on the other hand, involve running at a comfortably hard pace for an extended distance. This helps improve your lactate threshold, allowing you to sustain faster speeds for longer periods without fatiguing.

Simulate Race Conditions

To prepare yourself mentally and physically for race day, it’s important to simulate race conditions during your training. This can include running at race pace or incorporating race-specific workouts, such as running on similar terrain or in similar weather conditions. By simulating race conditions, you can become more comfortable with the demands of the race and improve your ability to maintain a faster speed when it matters most.

Incorporate Plyometric Exercises

Plyometric exercises are explosive movements that involve quick and powerful muscle contractions. By incorporating plyometric exercises into your training routine, you can improve your power output, explosiveness, and running speed.

Jump Squats

Jump squats are a plyometric exercise that targets the muscles in your lower body, including the quadriceps, hamstrings, and glutes. To perform jump squats, start in a squat position, then explosively jump up into the air, extending your hips and knees. Land softly and immediately transition into the next rep. Jump squats help improve your lower body power and enhance your running speed.

Box Jumps

Box jumps are another effective plyometric exercise for increasing power and explosive strength. Find a sturdy box or platform of a challenging height. Start by standing in front of the box with your feet shoulder-width apart. Bend your knees, swing your arms back, and then explode upwards, jumping onto the box with both feet. Step or jump back down and repeat for the desired number of repetitions. Box jumps help improve leg power and coordination, which translates into faster running speeds.


Bounding is a running-specific plyometric exercise that involves exaggerated running strides with an explosive push-off. Start by taking a long stride with one leg, jump into the air, and drive your opposite knee forward. Continue bounding forward, alternating legs with each stride. Bounding helps improve your neuromuscular coordination, leg power, and stride length, all of which contribute to faster running speeds.

Adequate Rest and Recovery

Rest and recovery are essential aspects of any training program, including those aimed at improving running speed. Allowing your body time to recover and repair is crucial for preventing injury, reducing fatigue, and optimizing performance.

Plan Rest Days

Incorporating regular rest days into your training schedule is essential for proper recovery. Rest days give your muscles and joints time to repair and rebuild after strenuous exercise. Aim to have at least one or two rest days per week, depending on your training intensity and overall fitness level. On these rest days, engage in light activities such as walking or gentle stretching to promote blood flow and aid in recovery.

Get Sufficient Sleep

Sleep is crucial for overall athletic performance and recovery. During sleep, your body repairs and rebuilds tissues, consolidates memories, and releases growth hormones. Aim for 7-9 hours of quality sleep per night to optimize your recovery and improve your running speed. Develop a consistent sleep routine by going to bed and waking up at the same time each day to promote better sleep patterns.

Use Active Recovery Techniques

In addition to rest days and sufficient sleep, incorporating active recovery techniques can enhance your recovery process. Active recovery refers to engaging in low-intensity activities that promote blood flow and aid in muscle repair. Examples of active recovery techniques include light jogging, swimming, cycling, yoga, foam rolling, and stretching. These activities increase circulation, flush out metabolic waste products, and help speed up the recovery process.

Nutrition and Hydration

Proper nutrition and hydration are fundamental for optimal running performance and improving speed. Fueling your body with the right nutrients and maintaining hydration levels can significantly impact your energy levels, endurance, and speed.

Maintain a Balanced Diet

Eating a well-balanced diet that includes a variety of whole foods is essential for providing your body with the necessary nutrients for optimal performance. Include a combination of carbohydrates, proteins, and healthy fats in your meals. Carbohydrates provide your body with the energy it needs for running, while proteins help repair and build muscles. Healthy fats, such as avocados, nuts, and olive oil, are important for overall health and can help reduce inflammation.

Eat Carbohydrates for Energy

Carbohydrates are the primary source of energy for endurance activities like running. Include complex carbohydrates such as whole grains, fruits, and vegetables in your diet to provide a steady source of fuel for your runs. Additionally, consuming carbohydrates shortly before and after your workouts can help replenish glycogen stores and aid in recovery.

Stay Hydrated

Proper hydration is crucial for maintaining optimal performance and preventing dehydration. As a general guideline, aim to drink at least 8-10 cups (64-80 ounces) of water per day, but adjust this amount depending on your activity level, climate, and individual needs. Hydrate before, during, and after your runs, and consider using a sports drink or electrolyte-rich fluids for runs lasting longer than an hour to replace electrolytes lost through sweat.

Gradual Progression

To improve your running speed effectively and reduce the risk of injury, it’s important to progress gradually in your training. Avoid making rapid increases in intensity, mileage, or speed and allow your body time to adapt and recover.

Avoid Rapid Increases in Intensity

While it’s tempting to push yourself to the limit in hopes of immediately improving your running speed, doing so can lead to overtraining and injury. Gradually increase the intensity of your workouts, allowing your body time to adapt to the increased demands. Aim to increase intensity by no more than 10% per week to avoid overwhelming your body and increase the likelihood of long-term gains.

Follow a Training Plan

Following a structured training plan designed to improve speed can be highly beneficial. Look for a training plan that incorporates a mix of intervals, tempo runs, long runs, and recovery days. A well-designed plan will include a gradual increase in intensity and mileage, allowing your body to adapt and improve over time. By following a plan, you can track your progress, stay motivated, and ensure that you’re incorporating the necessary components for speed improvement.

Listen to Your Body

One of the most important aspects of training for improved running speed is listening to your body’s signals. Pay attention to any signs of fatigue, pain, or excessive soreness and adjust your training accordingly. Rest when needed, modify your workouts if necessary, and prioritize recovery to prevent overuse injuries and ensure consistent progress. Your body knows best, so trust its cues and make adjustments as needed.