How Do You Actually Run Faster? Technique, Strength & Training Tips

How do you actually run faster?

You run faster by combining structured interval training, strength training that improves running economy by 2-8%, proper running form with 170-180 cadence, and adequate recovery — not by simply logging more kilometers.

You run three, maybe four times a week. You've built a solid base. But your pace has flatlined. The same 5K time stares back at you, week after week.

Here's what most runners don't realize: more running doesn't automatically mean faster running. After a certain point, just adding kilometers won't move the needle. You need to change how you train, not just how much.

This guide covers everything that actually works — from running form and workout structure to strength training, stretching, and the few supplements worth your money.

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Fix your running form first

Before adding hard workouts, fix the basics. Poor form is like driving with the handbrake on — you're burning energy without going anywhere.

Cadence: take more steps, not longer ones

Overstriding is the most common speed killer. When your foot lands far ahead of your body, it acts as a brake with every step. Instead, aim for a cadence of 170-180 steps per minute.

How to practice:

• Use a metronome app or running watch that tracks cadence
• Focus on quick, light steps — imagine running on hot coals
• Shorten your stride slightly and let speed come from turnover, not reach

Lean forward from the ankles

A slight forward lean (2-3 degrees) uses gravity to your advantage. Don't bend at the waist — that just puts pressure on your lower back. Think of your body as a straight line from ankle to ear, tilting gently forward.

Relax your upper body

Tense shoulders and clenched fists waste energy. Drop your shoulders, keep your hands loosely cupped, and let your arms swing naturally at about 90 degrees. Your jaw should be relaxed too — if you're gritting your teeth, you're working harder than you need to.

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Training methods that build speed

Getting faster requires structured training, not just running hard every day. Here are the workouts that make the biggest difference.

Interval training

The single most effective tool for speed improvement. Short bursts of high-intensity running followed by recovery periods force your body to adapt to faster paces. We wrote a complete guide to interval training if you want to go deeper.

Starter workout:

• 10 min warm-up jog
• 6 x 400m at your target 5K pace, with 90 sec walk/jog between
• 10 min cool-down

Why it works: Intervals improve your VO2max (how much oxygen your body can use), raise your lactate threshold, and teach your legs to turn over faster.

Tempo runs

Tempo runs train your body to sustain a faster pace for longer. Run at a "comfortably hard" effort — about 80-85% of your max heart rate — for 20-40 minutes.

The talk test: You should be able to speak in short phrases but not hold a full conversation. If you can chat normally, push harder. If you can only gasp single words, back off.

Sample workout:

• 10 min easy warm-up
• 25 min at tempo pace (roughly your half marathon pace)
• 10 min easy cool-down

Hill sprints

Hills build power, improve running economy, and strengthen your legs without the joint impact of flat sprints.

Beginner hill workout:

• Find a hill with a moderate incline (4-6% grade)
• After a 10 min warm-up, sprint uphill for 10-15 seconds at maximum effort
• Walk back down for full recovery
• Repeat 6-8 times
• Cool down with 10 min easy jogging

Strides

Strides are short accelerations (80-100m) at about 90% effort, done 4-6 times after an easy run. They reinforce fast running mechanics without creating significant fatigue.

How to do them:

• At the end of an easy run, gradually accelerate over 80-100 meters
• Hit near-top speed at the midpoint, then decelerate smoothly
• Walk back to the start for full recovery
• Repeat 4-6 times

Fartlek training

Swedish for "speed play," fartlek is unstructured speed work. During a normal run, randomly pick up the pace — sprint to the next lamppost, run hard for 2 minutes, jog for 3 minutes, repeat. It builds speed in a low-pressure way and teaches your body to change gears.

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A weekly plan for getting faster

Here's how to structure a week that balances speed work with recovery:

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Strength training for faster running

Most runners skip the gym. That's a mistake. Strength training improves running economy by 2-8%, reduces injury risk, and adds the power you need for hills and finishing kicks.

You don't need to train like a bodybuilder. Two sessions per week, 30-40 minutes each, focusing on these key exercises:

Lower body essentials

Squats (3 x 8-10 reps)

The king of running-specific strength. Builds quads, glutes, and core stability. Start with bodyweight, then add load. Go to at least parallel depth — full range of motion matters more than heavy weight.

Romanian deadlifts (3 x 8-10 reps)

Targets your hamstrings and glutes — the muscles that drive you forward. Use a barbell or dumbbells. Keep your back straight, hinge at the hips, and feel the stretch in the back of your legs.

Bulgarian split squats (3 x 8 each leg)

Single-leg strength is critical for running since you're always on one foot. Rear foot elevated on a bench, lower your back knee toward the floor. These expose and fix strength imbalances between legs.

Calf raises (3 x 15-20 reps)

Your calves absorb 6-8 times your body weight with every running step. Strong calves mean more push-off power and fewer Achilles issues. Do both straight-leg (standing) and bent-knee (seated) variations to hit the soleus and gastrocnemius.

Core and stability

Planks (3 x 30-60 seconds)

A stable core prevents energy leaks during running. Front planks and side planks. Focus on not letting your hips sag or rotate.

Single-leg glute bridges (3 x 12 each side)

Activates your glutes and trains hip stability. Lying on your back, one foot flat on the floor, drive your hips up. Squeeze at the top for 2 seconds.

Dead bugs (3 x 10 each side)

Trains core stability while your arms and legs move — exactly what happens when you run. Lie on your back, extend opposite arm and leg while keeping your lower back pressed into the floor.

Plyometrics for power

Once you've built a base of strength (after 4-6 weeks of the above), add explosive exercises:

• Box jumps (3 x 6): Step up to a box, jump down, immediately jump back up
• Single-leg hops (3 x 8 each): Bound forward on one leg, focusing on height and distance
• Jump squats (3 x 8): Bodyweight squat into an explosive jump

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Stretching and mobility

Flexibility alone won't make you faster, but restricted mobility limits your stride and wastes energy. The goal isn't to become a gymnast — it's to move freely through your running range of motion.

Before running: dynamic stretching (5-10 min)

Dynamic stretches prepare your muscles for the work ahead and reduce your injury risk. Do these before every run:

• Leg swings (10 each direction) — Forward/backward and side-to-side, holding a wall for balance
• Walking lunges (10 each leg) — Step forward into a deep lunge, alternate legs
• High knees (20 total) — Drive knees up while moving forward, pump your arms
• A-skips (20 total) — Exaggerated skipping with high knee drive, focus on pushing off the ground
• Hip circles (10 each direction) — Stand on one leg, draw large circles with your knee

After running: static stretching (10-15 min)

Hold each stretch for 30-60 seconds. Don't bounce.

• Standing quad stretch — Pull your heel to your glute, keep your knees together
• Calf stretch on a step — Drop your heel off the edge of a step, feel the stretch deep in your calf
• Pigeon pose — One leg bent in front, the other extended behind. This opens up tight hip flexors and glutes
• Hamstring stretch — Foot on a low surface, hinge at the hips with a straight back
• Hip flexor stretch — Half-kneeling position, push your hips forward gently

Weekly mobility work

Add one 20-minute mobility session per week. Foam rolling, yoga, or dedicated mobility routines all work. Focus on your hip flexors, calves, and thoracic spine — these areas get tightest from running and sitting.

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Supplements that actually help

Let's be honest: most supplements are a waste of money for runners. But a few have strong research behind them.

Worth taking

Caffeine

The most proven performance enhancer in sports science. 3-6 mg per kg of body weight, taken 30-60 minutes before a hard workout or race, improves endurance performance by 2-4%. That's a meaningful difference. A 70 kg runner needs about 200-400 mg — roughly two strong coffees.

Creatine monohydrate (3-5g daily)

Not just for bodybuilders. Creatine supports high-intensity efforts, speeds recovery between hard sessions, and may reduce injury risk. Take it daily with water — timing doesn't matter. It takes 2-3 weeks to saturate your muscles.

Vitamin D (1000-2000 IU daily)

Most people are deficient, especially in northern climates. Low vitamin D is linked to poor muscle function, higher injury rates, and slower recovery. Get your levels tested if you can — supplement through fall and winter at minimum.

Iron (only if deficient)

Low iron tanks your running performance because your blood carries less oxygen. Symptoms include unusual fatigue, heavy legs, and declining performance despite good training. Get a blood test before supplementing — too much iron is harmful. Women and vegetarian runners are at higher risk for deficiency.

Omega-3 fatty acids (1-2g EPA/DHA daily)

Reduces inflammation and supports joint health. Useful for runners putting in high mileage. Fish oil or algae-based supplements both work.

Conditional

Beta-alanine (3-6g daily)

Helps buffer acid buildup in muscles during hard efforts. Most beneficial for races lasting 1-10 minutes (800m to 3K). Less impact for longer distances. Causes a harmless tingling sensation in your skin.

Beetroot juice (500ml or 6-8 mmol nitrate, 2-3 hours before racing)

Improves oxygen efficiency. Studies show a 1-3% improvement in time trial performance. Tastes terrible, works well. Most effective for recreational runners; elite athletes see smaller benefits.

Skip these

• BCAAs — If you eat enough protein (1.4-1.7g per kg), BCAAs add nothing
• Glucosamine/chondroitin — Weak evidence for joint health despite heavy marketing
• Fat burners — Mostly caffeine in a fancy bottle at 10x the price
• Testosterone boosters — Don't work. Save your money

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The 80/20 rule of running faster

Here's the most counterintuitive advice in this entire guide: run slow to run fast.

About 80% of your weekly running should be at an easy, conversational pace. Only 20% should be hard — your intervals, tempo runs, and hill sprints. Most runners invert this ratio, running too fast on easy days and too tired to go hard on hard days.

Easy running builds your aerobic engine. Hard running sharpens it. You need both, in the right proportion.

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Putting it all together

Getting faster isn't about one magic workout or a secret supplement. It's the combination of small improvements across multiple areas:

• Fix your form — more cadence, less overstriding, relax your upper body
• Train with structure — intervals, tempo, hills, and enough easy running
• Build strength — two gym sessions per week focused on legs and core
• Stay mobile — dynamic stretching before, static after, weekly mobility work
• Supplement wisely — caffeine, creatine, vitamin D, and real food
• Recover hard — sleep 7-9 hours, take rest days seriously, don't skip easy days

Consistency beats intensity every time. A runner who trains smart for six months will always outperform someone who goes all-out for three weeks and burns out.

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Frequently asked questions about running faster