How to Run Faster: 24 Surefire Ways to Increase Your Running Speed Health & WellnessWellnessWomen's HealthMen's HealthMental HealthSexual HealthRelationshipsSkin & HairSleepCBDHomePetsWeight LossTravelHealth ConditionsADHDAllergiesCold & FluDiabetesHigh CholesterolHIVIBDMental Health ConditionsMigrainesPsoriatic ArthritisSkin ConditionsSTDsFoodFoodNutritionVitamins & SupplementsVegan & Vegetarian EatingInternational FoodCooking 101Kitchen GearRecipesBreakfast & BrunchAppetizers & SnacksMain DishesSandwichesSaladsSidesDessertsDrinksFitnessFitnessWorkout TipsStrength TrainingHIITKettlebellResistance BandsRunningCyclingYogaStretchingGearWorkoutsBeginnerAbs & CoreLegsArmsButtFull BodyFavesProduct ReviewsHealthFitness & Home GymFood & CookingSkin & BeautyHome & GardenSleepSeriesThe LiftCrash CourseFirst GearDJ Gr8stGreatist ReadsHow-ToTrain for a 10KBetter Sex in 10 Days30 Days of Yoga14-Day Guide to Plant-Based EatingConnectThe Greatist CommunityInstagramFacebookTwitterPinterestTikTokSpotifyYouTubeAbout GreatistWho We AreOur Editorial ProcessOur Product Vetting ProcessContent IntegrityConscious Language Greatist Health & WellnessFoodFitnessFavesConnect Subscribe 24 Ways to Run Faster — Stat Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Emily Faherty on April 24, 2017 1. Nail good form The key to running at any speed is to practice proper running technique. This means keeping your upper body tall yet relaxed, striking the ground with your mid-foot landing under your hip, and swinging your arms forward and back (not side to side) at low 90-degree angles. 2. Try interval training Short on gym time? Try interval training. This means exercising with periods of high and low intensity to build speed and endurance — and burn major calories in less time too! 3. Don’t forget to sprint There’s a reason you see all those “real runners” doing short sprints before the big road race. Strides are a series of comfortable sprints (usually 8 to 12, between 50 and 200 meters each) to improve acceleration technique. 4. Make the treadmill your friend The treadmill’s belt assists with leg turnover — also known as stride frequency — so it’s actually easierto run faster. Plus, you have the power to push the pace right at your fingertips. Just make sure you get on the machine before turning up the dial. Share on Pinterest 5. Stretch daily The jury is still out on static stretches. According to a 2014 literature review of 11 studies, it’s unclear if they really prevent running injuries. Lewis, J. (2014). A systematic literature review of the relationship between stretching and athletic injury prevention. DOI:10.1097/NOR.0000000000000097 But leaders of the pack know stretching daily — especially targeting those hip flexors — increases flexibility for better strides. 6. Switch up your pace Fartleks is a funny Swedish word meaning “speed play.” Yes, our inner 10-year-olds find this hilarious. By alternating jogs and sprints, you can gradually build up speed and endurance. 7. Jump rope Take a lesson from boxers and add jump rope workouts to your routine. Boxers know that fast feet means fast hands. But for runners, fast feet just equal fast feet. 8. Trade up for lighter shoes We’re not saying you need to embrace barefoot running, but sneakers are getting lighter and lighter to mimic your foot’s natural movement and improve your stride. Try a minimalist pair to see if less weight means more energy for faster feet. 9. Work out your core Stronger core muscles, especially lower abs, allow runners to tap into more force out on the road. The best part? Just 15 minutes of core work a few days per week is enough to help you speed up, according to a 2009 landmark study on the relationship between core strength training (CST) and athletic performance. Sato K, et al. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? DOI: 10.1519/JSC.0b013e31818eb0c5 And that’s not all. A 2019 study on male college athletes found that an eight-week ab training program may improve core endurance, which safeguards the spine during exercise. It may also enhance running economy — the energy required to maintain a consistent running speed. Kwong-Chung H, et al. (2019). Effects of 8-week core training on core endurance and running economy. DOI: 10.1371/journal.pone.0213158 10. Change how you breathe Learning how to breathe while running at faster speeds takes practice. Use both your nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly breathing — fill the diaphragm, not the chest, with air on each inhale. 11. Head for the hills Yes, we know it’s the worst. But running on an incline outdoors or on a treadmill is a form of resistance training. You’ll build solid muscle in your quads, hamstrings, glutes, and calves — all the same muscles needed to sprint across that finish line. Share on Pinterest 12. Skip the sweets Junk food guarantees a sugar high and slows you down. Stick to whole grains and pasta before runs, which provide longer-lasting energy — without the crash. 13. Play with resistance Try a running parachute behind you for added resistance (yes, it’s exactly what it sounds like). Or if your budget allows, see what it’s like on the other edge of the resistance spectrum with an anti-gravity treadmill. 14. Lift weight Stronger, leaner muscles will help you get to the finish line faster. And while runners shouldn’t take up bodybuilding, a 2016 study showed that two to three strength training sessions per week can go a long way in improving your speed. Balsalobre-Fernández C, et al. (2016). Effects of strength training on running economy in highly trained runners. DOI: 10.1519/JSC.0000000000001316 15. Lose weight On the other hand, research shows that shedding the pounds (fat, not muscle) can help runners shave time off the clock — cutting an average of 2.4 seconds off your mile time for every pound you lose. Zacharogiannis E, et al. (2017). The effect of acute body mass reduction on metabolism and endurance running performance. https://www.abstractsonline.com/pp8/#!/4196/presentation/10828 Of course, not everyone has the weight to lose, so remember to consult a physician before starting any weight loss program. 16. Look ahead Looking down at your feet or turning your head to check out the competition can waste precious time. Instead, focus on what’s directly in front of you — about 10 to 20 meters in the distance — and keep those eyes on the prize. Share on Pinterest 17. Go for a spin Indoor cycling gives your hips a workout while forcing your legs to get comfortable moving from slow leisurely rides to all-out sprints. The same goes for running. So, hop on a bike and get ready for some cross-training. 18. Pay attention to your toes The whole body plays a role in speed — from your head to your toes! Try dorsiflexion (arching your toes up toward you shins) while running. That way less of your foot hits the ground for a quicker stride turnover. 19. Keep it steady Slow and steady may win the race, but fast and steady builds speed! A tempo run (30 seconds slower than your 5K pace) challenges runners to find a “comfortably hard” speed and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare! 20. Drink coffee Turns out, drinking caffeine before running may increase athletic performance even in low doses, though more research needs to be done in this area. Spriet LL. (2014). Exercise and sport performance with low doses of caffeine. DOI: 10.1007/s40279-014-0257-8 More good news? It’s a totally legal performance enhancer. 21. Do mountain climbers Here’s how to do the exercise: Start in a plank position and engage your core. Run your knees straight up toward your chest, alternating between right and left legs. The combo of moving your feet quickly while assuming a plank position will make you crazy fast. 22. Try yoga Get a leg up on fellow runners by adding yoga to your training plan. A 2016 study on male college athletes showed that twice-weekly yoga sessions increased flexibility in the joints and improved balance in ten weeks. Polsgrove MJ, et al. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. DOI: 10.4103/0973-6131.171710 23. Get enough shut-eye Studies show well-rested athletes have better reaction times and clock faster finishes. Watson AM. (2017). Sleep and athletic performance. DOI: 10.1249/JSR.0000000000000418 And think about it — the faster you run, the more time you have to kick back and relax! 24. Strip down When it’s finally race day, take it off! The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time — which is why the pros practically get right down to their skivvies to run. Last medically reviewed on April 24, 2017 8 sourcescollapsed Balsalobre-Fernández C, et al. (2016). Effects of strength training on running economy in highly trained runners. DOI:1519/JSC.0000000000001316Kwong-Chung H, et al. (2019). Effects of 8-week core training on core endurance and running economy. DOI:1371/journal.pone.0213158Spriet LL. (2014). Exercise and sport performance with low doses of caffeine. DOI:1007/s40279-014-0257-8Lewis, J. (2014). A systematic literature review of the relationship between stretching and athletic injury prevention. DOI:1097/NOR.0000000000000097Polsgrove MJ, et al. (2016). Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. DOI:4103/0973-6131.171710Sato K, et al. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? DOI:1519/JSC.0b013e31818eb0c5Watson AM. (2017). Sleep and athletic performance. DOI:1249/JSR.0000000000000418Zacharogiannis E, et al. (2017). The effect of acute body mass reduction on metabolism and endurance running performance.abstractsonline.com/pp8/#!/4196/presentation/10828 FEEDBACK: Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Emily Faherty on April 24, 2017 Read this next 30 Convincing Reasons to Start Running Now From new friendships to improved stamina to a boost in mental health, we break down all the health benefits of running. And there are *loads*.READ MORE Does the Runner's High Exist?READ MORE 7 Tips That Will Make Running in the Rain Suck Less If running in the rain sounds like the ultimate worst, think again. With a little preparation (and the right running shoes), experts say it can…READ MORE Is Running Outside Really Better Than Miles on the Treadmill? Are treadmill workouts more effective than running outdoors? We spoke to an expert about choosing running indoors over the fresh air. READ MORE 14 Things You’re Probably Doing Wrong on Your Run Running is a great habit to get into. 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