How to Increase Running Speed in 5 Easy Steps

People want to see progress when working out to stay motivated — this can come in the form of losing weight, gaining muscle, or beating your record. For runners, progress usually means focusing on ways to increase your running speed and endurance. So, the big question now is, can both be increased? The answer is yes, though you’ll need to temper your expectations. You won’t be super fast like Usain Bolt, but, with some work, you can run faster than when you started, and for longer. Here are 5 tips on how to increase running speed.

1. Mind your posture

Nick Screeton, founder of ‘LEP Fitness‘ says “never overlook proper posture, maintaining proper posture will help you run faster and for longer, while reducing your risk of getting injured.” It is even easy to do. Biswas recommends rolling your shoulders back and looking ahead while keeping your chest up. Loosen your neck and arms, then clench your fist gently. This is how you should be running.

2. Train right

When thinking about how to increase running speed, the way you train will impact your speed. Speed is calculated by multiplying your cadence (the total number of steps you take in a minute) with your step length. To increase your speed you will need to increase your cadence. But first, you’ll need to establish a baseline by measuring your cadence during a normal run (use a fitness tracker, or count the number of times your left foot touches the ground in 30 seconds, then multiply it by 2).

Next, try to improve your baseline by at least 5–10% at a specific time frame, say, every month. You can start with 30-minute sessions alternating 3 minutes of light walking with 1-minute runs. For week 1, make sure to hit your baseline for every 1-minute run. In the subsequent weeks, aim to beat that baseline one step at a time. Keep in mind, though, that you want to add steps-per-minute while staying comfortable. So, don’t rush it.

3. Cross-train!

Runners need to do other exercises outside of running in order to improve their technique. Adding core work and strength and conditioning exercises, in particular, is crucial. A strong core will help you maintain proper posture, especially on longer runs. Moreover, strength and conditioning work on your legs can make them stronger and more explosive.

As such, you can always go to the local gym, or train at home. You can start with planks, side planks, and crunches for your core, and bodyweight squats and bridges for your glutes, hamstrings, and quads. You might want to invest in versatile home equipment as well such as Bowflex SelectTech 552, which you can use for strength training.

You can even try spinning, swimming and HIIT training. All this extra training will translate to improving your running speed.

4. Add some fartleks

Try including fartleks (‘speed play’ in Swedish) into your weekly routine. It enhances both aerobic capacity and general conditioning, or in simpler terms: longer runs. It also trains you to recruit the different muscle fibers of your legs on cue, meaning enhanced explosiveness.

To perform fartleks, start with a 1-minute run followed by a 1-minute walk/jog (for active recovery). Repeat 4 more times, increasing the run time by 1 minute at every interval (until you reach 5 minutes) and recovery time by 1 minute after every 2 turns. For a greater challenge, follow the same format, then, upon reaching 5 minutes, go back down the ladder until you end at the 1-minute run again.

5. Invest in quality running shoes

Your choice of shoes is important, too. The wrong pair can hinder you from running with proper form, and even increase your chances of getting injured (and setting you aback in the process). The best remedy for this is investing in running shoes. So, go to a dedicated running shop, where there are running experts who’ll help you pick the right pair given your size and running form.

Finally, don’t overuse your shoes! Replace them after every 300 or so miles. That’s because at that point, they already start losing their cushioning and stability, which will then impact your gait and increase the chance of an injury.

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