Recently hit a wall with your running pace? Don’t sweat it — every runner hits that plateau sooner or later. But getting faster takes more than just pushing harder. In this guide, we’ll break down how to get faster at running, with workouts that help runners of all levels build lasting speed while minimising injury.
Building a solid running foundation
A solid running foundation comes from running regularly and finding the right balance between effort and recovery. This balance improves stamina and allows your body to handle faster work later on. Endurance gives you the strength to maintain speed, while recovery helps your muscles rebuild and adapt. Most of your runs should be at an easy pace, one where you can comfortably hold a conversation without gasping for air. For example, a week might include three easy runs, one longer weekend run and one faster session focused on intervals or hills. Over time, this rhythm supports steady progress and reduces the risk of burnout or injury.
Workouts that boost pace
Mixing up your training keeps things interesting and helps your body adapt in new ways. Below are evidence-based running workouts that can help you improve speed and understand how to be faster at running:
Interval runs
Intervals are one of the most effective ways to learn how to run faster. They involve short bursts of high effort followed by recovery. For example, run for one minute at a hard pace, then jog or walk for one to two minutes before repeating.
Tempo runs
Tempo runs are longer efforts done at a steady but challenging pace. You should feel slightly uncomfortable but still in control. These runs help improve your threshold, which is the point where your body starts to tire.
Hill sprints for power
Running uphill builds leg strength and helps improve running form. Choose a moderate incline and run hard to the top for 20 to 30 seconds, then walk back down for recovery.
Form and strength for faster runs
Improving technique and building strength are key parts of the answer to “How can I get faster at running?” Keep your posture tall, relax your shoulders and aim for light, quick steps that land under your hips. Stronger muscles, especially in your core and legs, help you stay stable and powerful with each stride.
Staying injury-free while improving speed
Training for speed can put extra stress on your body, so it is important to stay proactive about injury prevention. These small habits make a big difference in keeping you consistent:
-
Warm up properly before every run.
-
Cool down after runs with light jogging or walking, followed by stretching.
-
Choose the right footwear for your running style and surface.
When you recover well and wear shoes that support your stride, you can train harder without setbacks. The right gear keeps you comfortable and helps you stay consistent with your goals.
Get the best gear to crush your running goals at INTERSPORT
Ready to put your training into action? Explore running shoes for men, women and kids as well as apparel and accessories at INTERSPORT. Find trusted brands and get expert advice to help you speed up with confidence. Visit your local store today, or shop online to find the gear that fits your pace.
Comments