Running is one of the most accessible forms of exercise, yet many runners struggle with increasing their pace and shaving off minutes from their run times. If you’re looking to get faster at running, the journey involves more than just putting on your sneakers and hitting the pavement. It requires strategic training, strength building, and nutritional adjustments. I tend to run in the 9- to 10-minute zone when competing in 5Ks, which places me in the middle of the pack. Shaving a few seconds off here and there are a big part of my pre-race training.
If you’re preparing for a 5k or other race, you’ll want to work on your timing and pace. Photo by Brian Boyce
Begin with a Baseline Assessment of Your Current Running Pace
Setting realistic improvement goals starts with understanding your current pace. Do an initial timed run to establish your baseline pace and use this information to track your progress. In my experience, honesty matters here. Don’t over-estimate your initial running time based on past experience, particularly if you haven’t run in a while. If I’ve been running inside all winter, it might take a few outdoor sessions to get back in the groove. At stage, be sure to set SMART goals, which means Specific, Measurable, Relevant, and Time-bound. Personally, and professionally, I’ve never achieved a goal I did not first establish.
Once you’ve found your rhythm though, it’s time to start a running log to record your times. Employ a running app or GPS-enabled watch to ensure precise measurements for each of your runs. There are tons on the market, and if you have a treadmill with a compatible app, this helps even more. I use iFit both indoors and outside. Work out your average speed across various lengths to build a detailed starting point. With this information at your fingertips, you can personalize your training plan to focus on boosting your pace. Recognize your current level of performance to establish realistic goals on your journey to becoming swifter.
Focus on Running Form
You can visualize a clunky race car on the track, snaggling along one wobbly wheel roll at a time, to get the idea of how crucial form is to running speed. Frankly, the more serious you are about your running speed, the more strongly I advice you to check out some of the thousands of professional trainer-designed videos on the subject because ultimately every human body is built a little different. My running form will change dramatically if I’m running a 5K as opposed to competing in a strongman-style games where we do sprints. But whether you’re sprinting or jogging, I find common tips that work across the board include maintenance of a midfoot strike, keep your core engaged, and use your arms to help set the rhythm.
When I’m watching Olympic runners, I’m always amazed at how machine-like their body mechanics are. Common problems I see in runners include the flip-floppy foot where their heel hits first before the midfoot, arm movements out of sync with the legs, and tightness in the hips and thighs which produces a stiff-legged pace. Proper stretching before and after the run will help loosen the muscles and allow your body to work more like a finely tuned race car and less like a clunker.
Incorporate Interval Training
Interval training is a powerful tool to incrementally increase your running speed. I’m a big fan of hill training in particular. Interval training can be done outdoors with your smartwatch, or on a treadmill at home when the weather isn’t optimal. It involves alternating between periods of intense running and recovery. Engaging in high-velocity runs challenges both your aerobic and anaerobic limits. Taking time to rest and recuperate enables your body to adjust and gear up for the subsequent sprint. As you persist with these interval training sessions, you’ll notice your speed during these high-intensity bursts picking up, which in turn boosts your general running speed.
Use a simple interval structure to begin, such as running hard for 1 minute followed by 2 minutes of walking or jogging.
- 1-minute sprint / 2-minute walk – Repeat 10 times
- 30-second sprint / 90-second jog – Repeat 15 times
- 2-minute high-pace run / 2-minute relaxed jog – Repeat 5 times
Be sure to stretch before and after interval training, particularly if you’re a newbie. I tend to cramp a bit in my calves if I’m not well-hydrated, particularly if I’m switching from indoor to outdoor running. But, with consistent interval training and proper form, your pace should naturally increase as your body becomes more efficient at higher intensities.
Gradually Extend the Distance of Your Fast-Paced Intervals
Once you’re comfortable with short intervals, start increasing the distance while maintaining the same speed. This not only improves speed but builds endurance. Make it a priority to maintain consistent speed during your faster running intervals as they progressively get longer. Strive for a modest boost in pace each week to avoid pushing your body too hard too soon. This steady progression helps your body adapt smoothly and minimizes your chances of getting hurt.
For example, if your high-speed interval was initially 200 meters, increase it to 250 meters, then 300 meters, assessing your ability to maintain pace.
- Increase interval distances by 10% each week
- Maintain the pace you’ve set for shorter intervals
- Repeat these extended intervals during your regular training runs
Gradually extending your high-speed intervals enhances your ability to sustain faster paces over longer distances.
What’s the medical science behind interval training
There are several great published medical articles on how interval training can help improve your training. One great article on this is the Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective” by Mu-Jung Huang et al., published in the journal Sports Medicine in 2017.
What they found was that HIIT was effective in:
- Improving your VO2 max and Exercise Capacity in healthy adults
- Enhanced Metabolic Health, including reducing fat body percentage
- Potential Benefits for Various Population, where they found evidence that HIIT’s benefits can extend to individuals with various health conditions. They included obesity, metabolic syndrome, and type-22 diabetes.
As always, consult medical professionals before you change your fitness routine.
Include Strength and Flexibility Exercises
Incorporating strength and flexibility training can significantly impact your running efficiency and speed. Boosting the strength in your leg muscles can contribute to a more robust running stride. Enhancing your flexibility allows your limbs to move through a broader arc, boosting your efficiency. Focused training on your core muscles supports better running posture, ensuring energy is utilized effectively during your runs.
Include exercises like lunges, squats, and stretches into your weekly routine.
- Perform strength exercises 2-3 times a week
- Include dynamic stretches before runs and static stretching post-run
- Regular yoga or Pilates can further improve flexibility and core strength
If you’re unaccustomed to performing strength training, keep in mind that speed comes from power. I recommend starting out slowly and perhaps using dumbbells or kettlebells. There are very few barbell exercises I can’t replicate with dumbbells. A sample workout routine you could use to start is listed below which is to performed in a tri-set.
- 3 minutes active stretching
- 1 x 10 Dumbbell Squats
- 1 x 10 Dumbbell Toe-Touches
- 1 x 10 Dumbbell Calf Raises
- Repeat 3-4 times
To perform this drill, you will perform each set of exercises, one after another, with minimal rest in between. First the squats, then the toe-touches while holding dumbbells, then the calf raises while holding the dumbbells. After you’ve completed the calf raises, take a 30-second breather, then repeat for another round. If you’re new to this, aim for three to four rounds total.
Integrating these exercises into your regimen ensures your muscles are strong and supple, laying the groundwork for a faster pace. I find this particularly true for abdominal work. Simply put, it’s hard to run with a big belly because the entire core is activated.
What Role Does Diet and Nutrition Play In Improving My Running Speed?
What you put into your body has a direct correlation with how your body performs. Proper nutrition can significantly affect your endurance, strength, and overall running speed. In my experience, this includes hydration. Dehydration won’t just slow you down, but it can cause cramping.
If you’re eager to boost your running speed, it’s important to understand the role your diet plays in your performance. Carbs take center stage as your go-to energy source. Ensure they’re a consistent part of your daily intake to keep those legs moving quickly and efficiently. Meanwhile, don’t skimp on protein. This key nutrient is your muscle’s best friend, helping to repair and build them up post-run, which can contribute to faster and more powerful strides. Also, keep in mind the importance of staying hydrated. Water is essential to keep your body functioning optimally, particularly when it’s under the strain of a rigorous running routine.
- Implement these dietary habits to support your speed-training goals:
- Increase carbohydrate intake according to your training intensity and duration.
- Consume protein-rich foods post-run to aid in muscle recovery.
- Drink fluids consistently throughout the day, not just during or after workouts.
- Include micronutrient-rich foods like leafy greens, nuts, and seeds to support overall health.
A balanced diet, proper hydration, and an adequate intake of critical micronutrients create the foundation for a faster and more resilient runner. If you’re ever been to a race, you’ll notice the organizers often offer free sports drinks, bananas, and granola bars. There’s a reason for this. While most people do want to lose weight while running, you can’t run a car on empty, nor can your body operate that way for long. Running speed hinges on muscle strength, and muscles require food.