How to Run Faster: 12 Tips for Increasing Your Running Pace

Your running pace can be affected by a number of factors including body type, genetics, lifestyle, posture, or even the type of shoes you’re wearing. However, if you’ve hit a plateau and want to develop a plan to improve your pace, there are a few things you can focus on to train yourself to become a faster runner.

1. 1. Try interval training. In running, interval training involves alternating between high-intensity sprints and recovery periods in the duration of one workout. This typically involves warming up with a moderate jog for five to ten minutes, followed by a few rounds of sprinting or resistance. Fartlek training—meaning “speed play” in Swedish—is a method of interval training for speedrunners that alternates between brief sprints and walking swiftly or jogging at a moderate pace. You can train in intervals on a track or a treadmill, which gives you the ability to adjust your incline and resistance along with your pace. This can help your body get used to running longer distances at faster speeds while also improving your cardiovascular endurance.
2. 2. Do tempo runs. The objective of a tempo run is to improve your pace and endurance. During a tempo run, a runner sustains a quick but manageable pace for a longer period of time than they would usually run at that pace. Your pace should be faster than a jog, but not as fast as a sprint. Many runners use this training method to improve their times for longer races.
3. 3. Fuel yourself properly. Runners often eat carbohydrate-heavy meals like sandwiches, bagels, or pasta for quick energy reserves to fuel themselves on rigorous training days. Consider eating a meal with plenty of carbs two to three hours before you run. Make sure that these meals are not too heavy in dairy or other rich ingredients, because dense foods can make you feel sluggish, causing you to run at a slower pace.
4. 4. Get the right running gear. Running with proper gear improves your pace and endurance while minimizing your risk of injury. Make sure that you are wearing running shoes that fit properly and are in good condition. You should have plenty of arch support, and a little room in your shoes at the toe to avoid blistering. Walking shoes or tennis shoes are not an appropriate substitute for the right running sneakers.
5. 5. Always warm up before running. A proper warm-up of your body can get the blood flowing and increase circulation, improving your movement and range of motion, as well as helping reduce your risk of injury. Dynamic warm-up moves like lunges, high-knees, or butt-kicks are great ways to loosen your muscles and ready for intense movement.
6. 6. Monitor your posture. Good running form is extremely important when trying to pick up faster speeds, and this has a lot to do with your posture. Your posture plays a big role in how fast your body can move, with your core muscles helping your overall running pace and reducing the risk of injury or strain. Maintain a neutral head and neck position while keeping your eyes forward. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your posture should be tall while maintaining a slight forward lean. Your shoulders should remain level and relaxed.
7. 7. Switch up your arm movement. When you run, your arms should be bent at a ninety-degree angle. Swing your arms in the opposite direction that your legs are moving. Make sure that your arms are moving forward and back rather than across your body. This motion helps you properly balance your torso, helping you hit maximum speed and movement.
8. 8. Take shorter strides. Long running strides may leave you feeling winded and cause you to forget your form. Taking short strides allows you to push yourself forward faster, as you expend less energy with each stride. Increasing your stride frequency is a simple way to increase your running speed. Keep your foot strikes soft, using the ball of your foot to propel yourself forward.
9. 9. Breathe properly. Proper breathing can increase your endurance and provide your muscles with much-needed oxygen, making it an important focus if you’re trying to improve your running pace. Focus on breathing through your mouth and nose, which will allow you to take in as much oxygen as possible. Try to sync your breaths up with your strides to maximize your aerobic capacity.
10. 10. Train your other muscle groups. Speedrunning relies on your muscles to push your body forward faster. Use resistance and/or strength training to build up the muscles in your quadriceps, hamstrings, glutes, and calves, along with your core muscles.
11. 11. Develop a training program. Faster running comes with practice. Establish a speed training plan or training schedule for yourself. Develop a schedule that alternates between running drills like hill training, tempo runs, cross-training, and interval runs. Always pay attention to your form, breath, and technique as you run. You can also try exercises such as deadlifts, box jumps, high-knees, and hill sprints to help you build up your strength to start running faster.
12. 12. Take a couple of days off a week. Rest days allow your body to recover and repair, which is crucial for maintaining a consistent running workout schedule and training your body to get faster. Remember to take recovery days and stretch after every training session. A good rule of thumb is to rest the day after you run, and resume training after your rest day.

Any runner can develop a speed workout to suit their specific fitness levels and goals. You can work with a running coach or personal trainer to develop a personalized speed workout, or you can experiment with speed workouts on your own. Speed interval training is a good way to improve your speed and cardiovascular endurance. Here is an example of a beginner-level interval training workout.

1. 1. Warm-up with a short jog. Warm up for your interval run with a five to ten-minute jog. Avoid sprinting or running so fast that you get out of breath. Keep a pace that you can sustain easily during your warm-up jog.
2. 2. Do your first sprint. After your warm-up, set a timer for your first interval sprint. If you’re a beginner runner, set a time between thirty and sixty seconds for your faster pace. This pace should be one that feels rigorous, which you wouldn’t be able to sustain for a long time. If you’re in pain, reduce your speed. Always listen to your body when you’re sprinting.
3. 3. Recover for two minutes. After your first sprint, reduce your speed to a fast walk or moderate jog and keep this up for two minutes. It may be tempting to go as hard as you can right away, but proper rest and care is essential for improving your speed work.
4. 4. Run at top speed for the full thirty seconds. Whether you’re on the track or the treadmill, run at about eighty-five to ninety percent of your maximum pace for thirty seconds.
5. 5. Recover for two minutes. Slow your pace to a fast walk or a light jog. Sustain this low, steady pace for two minutes.
6. 6. Repeat. Intervals work in cycles, so repeat this training at least four times to get your body used to the exertion.
7. 7. Tweak. As you improve your endurance and stamina, gradually start adjusting the run-to-rest ratio so that the time you run harder is longer than your rest time.

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