How to Increase Running Speed

How to Increase Running Speed is one of the most searched questions in running, and for good reason. Almost every runner wants to get faster, whether that means improving a 5K time, holding pace for longer, or feeling stronger during races.

The key point many runners miss is this. Speed is not built by running hard all the time. It is built through smart training, consistency and recovery. This guide breaks down exactly how to increase running speed in a sustainable way that actually works.

Why Running Speed Improves Slower Than Expected

Many runners feel stuck at the same pace for months. This usually happens because training lacks structure or balance. Running speed depends on multiple systems working together.

• Cardiovascular fitness.
• Muscle strength and power.
• Running economy.
• Recovery and adaptation.

If one of these areas is neglected, speed stalls.

Build an Aerobic Base First

One of the most important foundations for learning how to increase running speed is aerobic fitness. Without it, speed sessions feel brutal and progress stops quickly.

Most runs should feel comfortable. Easy running builds capillary density, improves oxygen delivery and allows harder sessions to work properly.

What Easy Pace Should Feel Like

• You can talk in full sentences.
• Breathing feels controlled.
• You finish feeling like you could do more.

Add Speed Work Gradually

Speed improves when the body is exposed to faster running in small, controlled doses. Jumping straight into intense sessions is one of the biggest mistakes runners make.

Types of Speed Sessions

Strides

Strides are short bursts of faster running lasting 20 to 30 seconds. They improve leg turnover and running form without heavy fatigue.

Interval Training

Intervals involve running faster than race pace for set periods with recovery in between. These sessions improve aerobic power and speed endurance.

Tempo Runs

Tempo runs are controlled efforts at a pace you can hold for around 20 to 40 minutes. They teach you to run faster while staying relaxed.

How Often to Do Speed Work

For most runners, one speed focused session per week is enough. More is not better. Improvement happens when your body adapts during recovery.

A simple structure looks like this:

• One speed or tempo session.
• One long run.
• Two easy runs.

Strength Training to Increase Running Speed

Strength training is one of the most overlooked tools for runners trying to get faster. Stronger muscles produce more force with less effort.

Key Strength Areas

• Glutes and hips.
• Quadriceps and hamstrings.
• Calves and ankles.
• Core stability.

Two short strength sessions per week can significantly improve speed and reduce injury risk.

Improve Running Form Naturally

You do not need perfect form to get faster, but small improvements help running efficiency.

• Shorten your stride slightly.
• Avoid overstriding.
• Run tall without tension.
• Relax shoulders and hands.

Consistency Is the Real Speed Secret

Many runners look for shortcuts when learning how to increase running speed. The truth is consistency beats intensity every time.

Running three to five times per week for months builds more speed than occasional hard sessions followed by burnout.

Fuel and Hydration Matter

Under fueling slows progress. Speed sessions demand energy.

For longer or harder runs, carrying fuel and hydration can help maintain quality. Many runners use a stable setup like the STRYQ Running Belt for essentials or the STRYQ Running Vest during longer sessions.

Recovery Is Where Speed Gains Happen

Speed improves during recovery, not during the run itself.

• Sleep well.
• Respect rest days.
• Reduce volume every few weeks.

Ignoring recovery leads to fatigue and stalled progress.

Common Mistakes That Stop Speed Progress

• Running every session hard.
• Increasing volume and intensity together.
• Skipping easy runs.
• Comparing pace to others.
• Neglecting strength work.

How Long Does It Take to Increase Running Speed

Most runners notice small improvements within four to six weeks. Bigger changes often take several months of consistent training.

Progress is rarely linear. Some weeks feel slower even while fitness improves.

Running Speed and Injury Prevention

Speed training increases load on muscles and tendons. Build gradually and stop if pain changes your running form.

Supportive gear, recovery and sensible pacing all reduce injury risk.

Putting It All Together

If you want to know how to increase running speed, focus on these principles:

• Run easy most of the time.
• Add speed work gradually.
• Strength train consistently.
• Fuel and hydrate properly.
• Recover as seriously as you train.

FAQ

How many days per week should I run to get faster

Most runners improve with three to five runs per week, depending on experience and recovery.

Do I need intervals to increase running speed

Intervals help, but they are not mandatory at first. Consistent easy running builds speed too.

Can beginners increase running speed

Yes. Beginners often see fast improvements simply by running consistently and pacing correctly.

Should I run faster every run

No. Most runs should feel easy. Speed sessions should be limited and planned.