How to Run Faster: 6 Tips to Pick Up Speed

Runners may set their sights on various short- and long-term goals. For example, you might want to complete a half marathon, run longer distances, or simply run more consistently. One of the most popular running goals? Getting faster.

"Many if not most runners would love to shave time off their pace," says Amy Morris, a certified running coach and personal trainer in Chicago. "It's very satisfying to see a change in that number, especially if you've been working toward a particular time goal."

Below, we'll share some expert-approved tips for how to run faster. 

What are the best training tips to improve your running speed?

It might seem like you only need to pick up the pace to run faster. But that's not an efficient training method because you'll likely get tired quickly. Plus, you could set yourself up for injury, according to Morris.

"Pushing yourself to simply go faster tends to make you compromise your running form," says Morris. "A much better strategy is to train in specific ways that build your strength and speed so you run faster." 

Here are the top tactics to consider.

1. Practice tempo runs

A tempo run requires sustained effort. It's a continuous run that involves pushing yourself just a little bit harder than usual, says Morris. You're not aiming to sprint or run as fast as you can. Instead, you challenge yourself to run a little faster than usual at a pace you can sustain for a certain period. Practicing tempo runs can help you build endurance to run longer and faster. 

At first, you may not be able to maintain this pace for long, Morris says. But the goal of tempo or threshold runs is to help your body gradually adjust to higher-intensity exercise. 

Try 1 to 2 weekly tempo runs. Increase your tempo workout time gradually to lower the risk of injury. For example, you might start with 10-minute tempo runs, working your way up to 20-minute sessions. 

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2. Try fartlek training

Fartlek is a Swedish term that means speed play. The fartlek training method conditions your body for short sprints. It's similar to high-intensity interval training, which has been shown to improve running speed and endurance. Fartlek training involves short sprints at maximum effort, interspersed with periods of easy running.

It is considered a foundational method to improve running speed. And it's a great way to boost your aerobic capacity. 

It can be a fun addition to your training plan, according to Amie Dworecki, certified running coach and owner of Running with Life, a training company for marathon and ultra-marathon runners. "You can modify fartleks and play around with when to sprint and when to drop back to your usual pace," she says. "That adds more variety to your training."

3. Play with strides

Contrary to its name, strides have nothing to do with your running form or how far you extend each leg while running. It refers to a technique that involves short, gradual bursts of faster running. 

With strides, you gradually increase your running speed over 30 seconds. Then, you spend a few seconds at or around your top speed before slowing to your usual pace over 30 seconds. This method differs from fartleks, which don't have the gradual buildup and ramp down.

"These can be easier on the body than fartleks, and they [help you get] used to running at several different paces," says certified running coach Whitney Heins, founder of The Mother Runners. "Also, you tend to have more awareness about your form, which is always important when you're running."

4. Head for the hills

Adding one weekly hill training workout is a good way to build lower-body strength, which tends to translate to more speed, says Heins. Running uphill may also improve running economy, allowing you to run faster and more efficiently. 

A typical hill running workout includes running uphill at a moderate pace. For instance, if 10 is your maximum effort, aim for an exertion level of 6 or 7 as you head uphill. You can also try hill repeats, which alternate running uphill and jogging or walking downhill. 

If you've just started hill training, going up and down a hill four or five times is beneficial. If you're more experienced, you can add more up and downhill reps. 

"This is better to do as a standalone workout because it can be tiring," Heins adds. "So, adding it into a regular run might be too much.”

5. Start strength training

Learning how to use your muscles more efficiently is a critical part of improving your running performance, says Heins. So, adding strength training to your routine is very helpful.

In a review, researchers found that 2 to 3 weekly strength-training workouts helped athletes improve their running economy. Regular sessions resulted in less fatigue, more endurance, and faster speed. 

Plan 2 to 3 muscle-building workouts — such as lifting weights or doing bodyweight exercises — per week. 

6. Get in some active recovery

As with any exercise, recovery is just as important as training, says Dworecki. During recovery, your muscles rebuild and get stronger. But that doesn't mean just flopping down on the couch all day.

Active recovery is a method of low-intensity exercise that helps your body bounce back from vigorous training sessions. It can help you avoid injury. You can do it right after exercising — such as walking leisurely after a run — or on non-running days. On those days, try workouts that improve your range of motion, suggests Dworecki. For example, you may opt for yoga, swimming, tai chi, or cycling.

What else can you do to boost your running performance?

There are plenty of training-specific strategies to improve your running speed. But don't skimp on healthy lifestyle behaviors, says Lindsey Wyatt, doctor of physical therapy at Providence Saint John's Health Center in California.

"Getting enough sleep, managing stress, eating a healthy diet, and even building social time into your schedule can all play a role in your performance and meeting your goals," she says. These habits help you arrive at your next running session feeling fresh, engaged, and energetic. That can be a boon for getting faster over time. Even taking the time to breathe more efficiently when you run can be helpful.

The most important tip for how to run faster? Progress gradually, says Wyatt. Increasing running speed is a helpful goal, and it's easy to track. But trying to do too much, too fast, is a mistake that can set you up for injuries. Introduce new running strategies — such as hill training or tempo runs — slowly. 

"As with any performance-related goal, remember it will take time to get there," says Wyatt. "Focusing on gradual progression will keep you headed in the right direction."

Why trust our experts?

Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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