How To Run Faster (with Pictures) - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Get Faster at Running: Training, Exercises, & More

Download Article Our complete guide to upping your stamina and picking up the pace Explore this Article IN THIS ARTICLE 1 Set a goal for yourself. 2 Run sprints. 3 Practice fartleks, a version of interval running. 4 Try tempo runs. 5 Practice interval running. 6 Run hills. 7 Try plyometrics. 8 Strengthen your core. 9 Incorporate weight training. 10 Try swimming or cycling. 11 Warm up before every run. 12 Maintain a balanced diet. 13 Give yourself time to relax. Running Tips and Tricks + Show 11 more... - Show less... Other Sections FAQ VideoWATCH NOW Tips and Warnings Related Articles References Article Summary Co-authored by Francisco Gomez and Hannah Madden

Last Updated: August 18, 2025 Fact Checked

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This article was co-authored by Francisco Gomez and by wikiHow staff writer, Hannah Madden. Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running. There are 14 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 4,370,640 times.

When you set out on a run, your main goal is probably to beat your personal best (or at least work your way up to it). But when simply telling yourself to “run faster” isn’t enough, how do you actually improve your stamina and increase your running distance? The good news is that we have the ability to intentionally train and continue increasing our running speed over time. And this article will walk you through everything you need to know to improve your running speed, including useful stretches, training tips, and dietary changes that will help you pick up the pace.

Ways to Run Faster

To motivate yourself, set a goal to run a certain distance in a set amount of time. This gives you something to work toward.
Try different running techniques, like sprints, tempo running, and interval running to get your heart rate up and boost your stamina.
Eat a balanced diet, drink plenty of water, and do core exercises and weight training to keep your body in good shape.

Steps

Set a goal for yourself.

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Goals motivate you and give you a tangible number to reach for. You can set a goal that involves running a certain distance in a specific length of time—for example, your goal could be to run 1 mile in 8 minutes. Alternatively, you could set yourself a goal that involves increasing the number of steps you take in a minute or your cadence. The fastest runners in the world have an average cadence of around 180 steps per minute.[1] X Research source
- It is important to have a specific goal in mind as you are training to run faster.[2] Having a goal will increase your motivation and force you to push yourself that little bit harder in order to attain it.
- To find your current cadence, run for 60 seconds, counting the number of times your right foot hits the ground. Then, double this number to find your existing cadence.

Run sprints.

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Practice running quickly to get your heart rate up. Even if you’re not a sprinter, running sprints is a great way to increase your speed and focus on your form. Do sprints by warming up with a quick jog, then sprinting for about 30 seconds. Rest and recover for 2 to 5 minutes, then sprint again.[3] X Research source
- Try to sprint about 4 times in a row before taking a long rest.

Practice fartleks, a version of interval running.

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Vary your running pace randomly to increase your stamina. "Fartlek" is a Swedish word meaning "speed play." To do fartlek training, head out on a 40- to 60-minute run, then pick a spot to start sprinting. Sprint as fast as you can for as long as you can (usually only 1 to 3 minutes), then slow back down to your normal pace.[4] X Research source
- Fartleks are a very flexible training method, and you can decide what the ratio of jogging to sprinting will be, depending on how you're feeling on a given day.
- Most runners don't use very exact methods or timing for doing fartlek training. A lot of times, runners will simply decide to sprint until they get to a particular landmark, like a telephone pole or fire hydrant. The length of the sprint is entirely up to you and your body's ability.

Try tempo runs.

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Keep your heart rate up during a run to improve your running speed. To figure out your ideal “tempo,” or running speed, use a running pace calculator. Plug in your information, like a running distance and how long it takes you to run that distance, then mark down the pace that you can comfortably run for 30 minutes. Do a tempo run by heading out and running at your maximum pace for at least 30 minutes to keep your heart rate up the entire time.[5] X Research source
- Your tempo pace may be faster than you’re used to maintaining. If you need to slow down, that’s totally fine.
- Many runners like tempo runs because they’re so customizable to each person.

Practice interval running.

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Try different running paces to increase stamina and running distance. Interval running has been shown to increase both speed and stamina in athletes.[6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source To do an interval run, run at a medium pace for 1 minute, then jog for 2 minutes. Repeat this cycle 4 times, then cool down at a walking pace for 5 to 10 minutes.[7] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- By switching back and forth between running and jogging, you’ll not only increase your average running speed, but you’ll increase the distance you can run, too.

Run hills.

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Use hills to gradually build speed over time. Either find a hill outdoors somewhere or use a treadmill with an incline setting. Run up and down the same hill going as fast as you can for as long as you can. Over time, your endurance and your stamina will increase, leading to faster run times.
- Hill runs are actually better for your body too, as they help you to achieve high intensities while limiting the joint shock caused by pounding on flat surfaces.
- To really get the intensity level up, you can try doing some hill sprints. This involves running up a fairly steep hill for 30 to 60 seconds, at the maximum speed that you can physically maintain for that length of time.
Usain Bolt, Olympic Sprinter
Persevere through the challenges. "The difference between the impossible and the possible lies in determination."

Try plyometrics.

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Plyometric exercises improve your speed and the force at which you run. Studies have shown that plyometric exercises help runners in particular, improving how fast you can run during sprints.[8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source To do plyometric exercises, focus on moves that emphasize speed and force.[9] X Research source Try exercises like:
- Jumping jacks
- Jumping rope
- Jump squats

Strengthen your core.

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Keep your core muscles strong to hold the proper running form. While it’s tempting to only focus on your leg strength when improving your running speed, your core muscles hold up your torso and keep the proper posture. Be sure to incorporate core workouts, like crunches, sit-ups, and planks into your exercise routine.
- Work your core at least 2 to 3 times per week to strengthen it over time.

Incorporate weight training.

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Building muscles helps increase endurance and speed over time. Studies show that even a few weeks of weight training can improve your running speed.[10] X Research source Incorporate both upper and lower body weight training exercises into your workout routine, including:
- Bicep curls
- Tricep extensions
- Weighted squats
- Weighted glute bridge

Try swimming or cycling.

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Aerobic exercises increase the amount of oxygen in your muscles. The more oxygen your muscles get, the more powerful they will be, meaning the faster you can run. To do aerobic exercises, pick workouts that get your heart rate up, like:[11] X Research source
- Swimming
- Cycling
- Walking
- Rowing

Warm up before every run.

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A quick warmup loosens your muscles and decreases the risk of injury. Before you set out on your run, always warm up for 5 to 10 minutes. Do something light that increases your heart rate, like jogging, jumping jacks, or running in place.[12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- When your muscles are warmed up, they’re looser and able to push you further. Running on tight muscles slows you down, and it also increases your chance of injury.

Maintain a balanced diet.

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Eating right gives you the fuel you need to stay healthy and run fast. Be sure to eat plenty of fruits, vegetables, lean protein, healthy carbs, and healthy fats. Runners often need more carbohydrates than those who don’t run, so focus on getting 60 to 70% of your diet from healthy carbs.[13] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Small portions of whole-grain rice and pasta (rather than their white counterparts, which are void of nutrients) are also a good mealtime accompaniment to lean meat and veggies, making dinner time healthy, tasty and satisfying—a much sought-after combination![14]
- Don’t forget to drink water. Since you’re exercising often, keep a water bottle nearby and drink whenever you’re thirsty. Stay away from dehydrating liquids, like caffeine and alcohol, as much as possible.

Give yourself time to relax.

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A rest day helps your muscles repair so you can run faster. In addition to eating well, staying hydrated and training effectively, you also need to make sure that your body is getting the rest and recovery time it needs to perform well. [15] Give yourself 1 to 2 days of rest each week where you don’t run at all. If you like, you can perform another type of low-intensity exercise, like walking or doing yoga.

Common Questions about Running Faster

What should I look for in a pair of running shoes?

When choosing running shoes, prioritize shoes that fit well, that have cushioning, and that offer support and stability. The right shoes for you will depend on your foot type, running style, and environment in which you'll be running, including the terrain. Although shopping online is convenient, trying on shoes in-person at the store and asking an employee for guidance is the best way to find the perfect pair of running shoes.

What are some good running drills to boost speed?

Any drill that focuses on your running mechanics—like foot placement, knee drive, and cadence—will help you become a faster and more efficient runner. Some effective drills for speed include butt kicks, high knees, the carioca drill (or lateral shuffle), strides, A-skip drills, and B-skip drills.

What are the best ways to warm up and cool down for runners?

Warming up before a run and cooling down after are essential ways to avoid injury while exercising. To warm up, begin your workout with 5–10 minutes of light aerobic exercise—such as walking briskly, marching, jogging slowly, or cycling—while performing dynamic stretches and movements, like jumping jacks, walking lunges, or toe touches. To cool down, end your run by walking or jogging slowly for 5–10 minutes and let your breathing and heart rate return to normal. Be sure to rehydrate by drinking plenty of water.

Running Tips and Tricks

Running Tips and Tricks

Join the Discussion...

How can I run faster? I feel so slow

WikiLynxJumper245 As someone who historically does NOT work out, one of my goals for this year is to run a 5k so I started training about 3 months ago. I feel great being more active but I'm frustrated because I am still pretty much as slow as I was when I first started! How do you get faster? Read More

Francisco Gomez Fitness Coach If you haven't already, create a stretching routine that stretches your hips, your hamstrings, your quads, and your calves because that's what you're going to use for speed and that will help you run faster. By stretching these areas, you'll have more movement and flexibility. Then, at the end of your workout, incorporate a few sprints just to wake up your motor skills and the motor development of your spinal cord down to your muscles. Another thing that could help is ensuring you don't start your run too fast or you'll get exhausted. So take your time, relax your breathing, and relax your form. Read More

Scott Yonehiro Personal Trainer & Gym Owner There are a couple of different things I’d recommend. First, get an assessment of your form from a professional – see how you're launching off of your run and see how your gait is. I've worked with many marathoners to help them with issues and imbalances to help them with their run. A lot of times it's not necessarily about strengthening by squats, deadlifts, lunges, or anything else, which are all great for helping to strengthen a run. But oftentimes, if you have never gotten your gait professionally looked at, making small changes to your gait and your way of running can have a huge impact. That being said, if you've done that already and you know your gait and you're good at your run, then adding in a little bit of strength training, like squats, deadlifts, lunges with weights, have done wonders with being able to increase better run times for marathoners that I've worked with in the past, as well as making sure that they stay injury-free. Read More

See all 9 Replies and Read Discussion

Run Faster and Longer with this Expert Series

Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!

1 How to Get Faster at Running: Training, Exercises, & More

2 Run a Faster Mile: Workout and Training Tips

3 Increase Your Running Stamina

4 Sprint Faster

5 Win a Running Race

6 Complete Guide to Running a 5 Minute Mile

Video

Read Video Transcript

Reader Videos

Tips

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Try making checkpoints for yourself as you run. For example, tell yourself to run until you reach the next stop sign, then when you get there, push yourself to go a bit further to the next mailbox. Do this until you can't run anymore.
Have a good running buddy to encourage you and train with you.

Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review!

How toGet Faster at Running

How toRun Longer and Faster

How toIncrease Your Running Stamina Run a Fast Mile

Run a Faster Mile: Workout and Training Tips

How toSprint Faster

How toRun a 6 Minute Mile

How toImprove Your Running Speed and Endurance

How toRun a 7 Minute Mile Increase Athletic Speed

Proven Workouts and Exercises to Increase Your Athletic Speed

How toImprove Your Sprinting

How toRun a Faster 800m Run

How toRun

How toImprove Your Stride Run a 5 Minute Mile

Complete Guide to Running a 5 Minute Mile Advertisement

References

↑ https://positivepsychology.com/self-motivation/
↑ Francisco Gomez. Fitness Coach. Expert Interview
↑ https://www.runnersworld.co.za/training/9-simple-steps-to-get-faster-at-sprinting/
↑ https://www.fitnesseducation.edu.au/blog/fitness/what-is-fartlek-training/
↑ https://www.furman.edu/first/wp-content/uploads/sites/168/2020/01/Your-Better-Half.pdf
↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/
↑ https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again
↑ https://pubmed.ncbi.nlm.nih.gov/24149762/
↑ https://www.acefitness.org/resources/pros/expert-articles/5869/explosive-plyometric-workout/

More References (6)

↑ https://www.healthlinkbc.ca/healthy-eating-physical-activity/being-active/health-benefits-physical-activity/muscular-strength
↑ https://orthoinfo.aaos.org/en/staying-healthy/aerobic-exercise/
↑ https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/how-to-warm-up-before-exercising/
↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet
↑ Francisco Gomez. Fitness Coach. Expert Interview
↑ Francisco Gomez. Fitness Coach. Expert Interview

About This Article

Co-authored by: Francisco Gomez Competitive Runner This article was co-authored by Francisco Gomez and by wikiHow staff writer, Hannah Madden. Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running. This article has been viewed 4,370,640 times. 173 votes - 76% Co-authors: 448 Updated: August 18, 2025 Views: 4,370,640 Categories: Featured Articles | Running Preparation Article SummaryX

To run faster, try adjusting your running form, which can help improve your speed and aerodynamics. When you run, remember to lean forward and push off firmly with each foot. Pump your arms actively instead of letting them bounce with your body’s normal rhythm. Keep your elbows bent at a 90-degree angle to help propel yourself forward, and keep your spine straight with your center of gravity in front of your chest. Try to run every day since the more you run, the faster you'll get. Aim to do 4 to 5 hill sprints every time you go running. Hill sprints are one of the best ways to improve your speed. If you want to run faster over long distances, try to push yourself to run a little farther every time you go for a long-distance run. Over time, your body will adjust to the longer distances, and your time will start to improve. Keep reading to learn how to breathe properly while you run. Did this summary help you?YesNo

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Co-authored by: Francisco Gomez Competitive Runner 173 votes - 76% Click a star to vote Co-authors: 448 Updated: August 18, 2025 Views: 4,370,640

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Ways to Run Faster

Steps

Set a goal for yourself.

Run sprints.

Practice fartleks, a version of interval running.

Try tempo runs.

Practice interval running.

Run hills.

Try plyometrics.

Strengthen your core.

Incorporate weight training.

Try swimming or cycling.

Warm up before every run.

Maintain a balanced diet.

Give yourself time to relax.

Common Questions about Running Faster

Running Tips and Tricks

Join the Discussion...

Run Faster and Longer with this Expert Series

Video

Reader Videos

Tips

Tips from our Readers

You Might Also Like

References

About This Article

Reader Success Stories

Did this article help you?

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