How to Increase Running Speed: 5 Proven Training Techniques

If you're looking to increase running speed and achieve faster race times, there are a variety of training methods you can incorporate into your routine. Whether you're running for fitness or competition, these 5 techniques will help you run faster and improve your running technique.

1. Interval Training for Faster Running

One of the best ways to increase running speed and improve race times is through interval training, a key technique in speed training for runners. This involves alternating between periods of high-intensity sprinting and rest. This is also known as tempo running. For example:

• Sprint 1 km at the pace you would like to be your race pace

• Rest until your heart rate drops below 120 BPM

• Repeat this cycle multiple times

Tempo running is ideal for speed training for runners as it helps your body get better at clearing lactic acid from your muscles, which allows you to run faster without tiring as quickly. Over time, this will build your endurance and make running at a faster pace feel easier.

2. Add Sprints to Your Long Runs

Long-distance runners often find that adding sprints to their regular training runs helps improve running speed. This method involves increasing your pace for short bursts during your long runs. Here's how:

• During each kilometre (or mile), push yourself to run faster for the last 30 seconds to 1 minute

• Gradually build up the intensity of these bursts over time

By doing this, you teach your body to maintain a quicker pace while building stamina. You’ll also be preparing your body to finish races strong by improving running endurance.

A woman embraces her long run on a misty mountain trail.

You can't run bare foot so..........

3. Wear Lightweight Running Shoes and Gear

To improve running pace, reducing weight can make a big difference. Running in lightweight shoes and clothes can help you run faster and more comfortably. Look for:

• Lightweight shoes: These use special foam and designs that reduce drag and increase speed. (Asics Cumulus 26, Nike ZoomX Streakfly)

• Breathable clothing: Choose moisture-wicking fabrics that keep you cool and dry, reducing discomfort and allowing you to move more freely. (ASICS Gel Kayano 31, On Cloudmonster 2)

Even small reductions in weight can make a big impact on your overall running performance, so invest in the right gear for faster running.

4. Use Skipping Rope Workouts

Skipping rope is a fun and effective way to increase running speed. It builds strength in your legs and feet while improving coordination and agility. Skipping also engages your fast-twitch muscles, which are essential for sprinting.

Try these skipping exercises to build speed:

• Standard skipping: Skip back and forth for 1 minute

• Slalom skipping: Jump side to side while skipping, increasing height for added challenge

• Running skips: Skip while running in place, making sure the rope passes under each foot

Incorporating skipping into your routine 2-3 times a week can help strengthen your running muscles, improve your foot speed, and boost overall running endurance.

Simple running equipment that can increase your running speed.

Lastly, just run as fast as you can!

Joking if only it was that easy

5. Strength Training for Speed

While running itself is great for building endurance, adding strength training exercises will help your body develop more power and speed. The key is to target the muscles that are most important for running, such as your legs, core, and upper body.

Some simple strength exercises to include are:

• Lunges: Build leg strength and stability

• Plyometric box jumps: Improve explosive power for sprints

• Jumping squats: Develop leg power and agility

• Burpees and press-ups: Strengthen your whole body, helping you stay strong during long runs

Strength training doesn’t mean you have to bulk up; it’s about building functional strength to support faster running.

Also, if you hit the wall don't give up just remember that there so many runners out there that will be in the same situation as you. Keep calm and take it step by step because hitting the wall is natural when running large distances.

Start to Improve Your Running Pace Today

The best way to increase running speed is to start implementing these training methods today. By incorporating interval workouts, sprint drills, lightweight gear, skipping, and strength training, you’ll notice improvements in both speed and endurance.

Track your progress, stay consistent, and challenge yourself to reach new personal bests. With dedication, you’ll soon be running faster and achieving your race goals!