How to Increase Your Running Speed

Turning Every Run Into Speed Training Without Burning Out

 

Running faster isn’t just about genetics or natural talent. With the right training plan, gear, mindset, and recovery habits, almost anyone can shave minutes off their times and feel more powerful with every stride. Whether you’re a weekend parkrunner chasing a new PB, training for a 10k or half marathon, or simply trying to feel lighter on your feet during workouts, this guide will walk you through everything you need to know about improving your speed.

 

Understanding Running Speed

 

Before you start sprinting for glory, it’s important to know what “speed” in running really means. For most recreational runners, speed is measured by pace — the time it takes to cover one kilometre or one mile. If you currently run a 5k in 30 minutes, your average pace is 6 minutes per kilometre. Increasing your speed means lowering that number.

But speed is more than just pace. It’s influenced by:

 

• Stride length (how far each step covers)

• Cadence (how many steps per minute you take)

• Strength (leg power, core stability, overall conditioning)

• Endurance (the ability to maintain a faster pace over distance)

 

With the right training, you can develop all of these areas and watch your times improve.

 

Step 1: Build a Strong Foundation

 

If you’re fairly new to running, the best way to increase your speed is to run more consistently. Aim for 3–4 runs a week, mixing short, medium, and longer runs. Consistency builds endurance, and endurance is the base layer of all speed.

Think of it like men’s base layers you wear in the winter — without that foundation, nothing else works. Running regularly trains your cardiovascular system, strengthens your muscles, and gets your body used to the repetitive impact of running.

At this stage, don’t worry about sprinting every session. Just log steady miles at a comfortable pace. Once you can run 5–10k without struggling, you’ll be ready to add speedwork.

 

Step 2: Add Speed Workouts

 

To run faster, you need to train faster. That’s where speed workouts come in.

 

Interval Training

 

Pick a distance (like 400m on a track or 2 minutes by time) and run it at a fast but controlled pace. Rest for a short jog or walk, then repeat. Start with 6–8 repeats and gradually build up.

 

Tempo Runs

 

These are steady runs at a “comfortably hard” pace — about 80–85% of your maximum effort. They train your body to run faster for longer without breaking down.

 

Hill Sprints

 

Find a short hill and run up it hard, then jog back down. Hills build explosive power in your legs and improve running economy.

 

Step 3: Strength Training for Runners

 

Running alone won’t always make you faster. Strength training is crucial. Focus on exercises that target the legs, glutes, and core:

 

• Squats

• Lunges

• Deadlifts

• Planks

• Step-ups

 

Strong legs drive more power into every stride, while a solid core keeps you upright and efficient. If you’ve ever worn compression shorts or a fitted running t-shirt in the gym, you’ll know how much easier it feels to move when your muscles are supported. The same principle applies to strength training — strong muscles make for smoother, faster running.

 

Step 4: The Right Gear for Speed

 

You don’t need to spend a fortune on kit, but the right gear can give you an edge.

 

• Running t-shirt → Choose a lightweight, sweat-wicking material that keeps you cool during workouts. Avoid heavy cotton that clings when wet. A plain, short-sleeved, slim fit top designed for fitness works well.

• 2-in-1 running shorts → These are perfect for speed sessions. They combine a supportive inner layer (like compression shorts) with a looser outer shell. Many come with a phone pocket, so you can carry essentials without bulk.

• Shoes → Arguably the most important investment. Look for lightweight trainers with good cushioning and energy return. Racing shoes with carbon plates are popular for shaving seconds off PBs, but solid daily trainers are enough for most.

 

Good kit won’t magically make you faster, but it will help you train harder, stay comfortable, and avoid distractions.

 

Step 5: Nail Your Running Form

 

Even small improvements in form can unlock more speed. Focus on:

 

• Posture → Keep your chest up and shoulders relaxed.

• Arm swing → Drive your arms straight forward and back, not across your body.

• Cadence → Aim for 170–180 steps per minute. Shorter, quicker steps are more efficient than overstriding.

• Foot strike → Land softly under your hips, not out in front.

 

Filming yourself or running with a partner can help you spot flaws in your technique.

 

Step 6: Recovery Is Training

 

You can’t run fast every day. Speed gains come during recovery, when your body adapts to harder sessions. Prioritise:

 

• Rest days → At least 1–2 per week.

• Sleep → 7–9 hours a night to allow muscle repair.

• Nutrition → Balance carbs for energy, protein for muscle recovery, and healthy fats.

• Active recovery → Gentle cycling, yoga, or stretching can keep blood flowing without stressing your body.

 

Think of recovery as part of your training plan — without it, you won’t get faster, you’ll just get injured.

 

Step 7: Mental Tricks to Run Faster

 

Speed isn’t only physical — your mind plays a huge role. Try:

 

• Setting mini goals → Focus on reaching the next lamp post or tree.

• Running with others → Group runs or parkrun push you to go faster than solo runs.

• Music or no music → Some people get a boost from high-energy playlists, others from tuning into their breathing. Test both.

• Visualisation → Picture yourself running strong and fast before your workout.

 

Step 8: Progression and Patience

 

Running speed doesn’t improve overnight. It’s a process of gradual progression. Use these methods to track and build your gains:

 

• Time trials → Every 4–6 weeks, run a 5k at best effort and record your time.

• Track your cadence → Apps and watches can show if you’re hitting 170–180 steps per minute.

• Strava/Running log → Record mileage, paces, and how you felt. Over time, you’ll see steady improvements.

 

Patience is everything. If you’re consistent, results will come.

 

Common Mistakes That Slow Runners Down

 

• Running too fast every day → You need easy runs to recover and build endurance.

• Ignoring strength work → Weak glutes and core = slower pace and higher injury risk.

• Poor nutrition → Skipping meals or under-fuelling makes hard runs harder.

• Wrong shoes or kit → Heavy shoes or non-breathable tops make running feel sluggish.

 

Avoid these mistakes, and you’ll set yourself up for faster progress.

 

The Role of Gear in Confidence and Speed

 

Speed isn’t only about numbers — it’s also about how you feel. When you put on a sleek running t-shirt or lightweight 2-in-1 running shorts, you feel like an athlete. That mental lift can be the difference between an average run and a breakthrough session.

Just like footballers wear their kit with pride, runners gain confidence from clothing that feels designed for performance. It’s not about designer shirts or fashion — it’s about finding gear that works for you and keeps you moving without distraction.

 

Final Thoughts

 

Increasing your running speed comes down to a mix of training smart, building strength, refining technique, recovering well, and wearing the right gear. You don’t need to train like a professional athlete, but you do need to be consistent and patient.

Remember:

 

• Build a strong base with steady miles.

• Add intervals, tempos, and hill sprints for speed.

• Strength train to support your running muscles.

• Recover like it’s part of your training.

• Invest in comfortable, functional kit — a breathable running t-shirt, supportive 2-in-1 shorts, and lightweight trainers can make every run smoother.

 

With these strategies, you’ll not only see faster times on your watch but also feel stronger, more confident, and more capable with every stride.