Improve Your Running Speed: 5 Proven Techniques to Success

Improve running speed

Dramatically Improve Your Power.

Want to leave your competition in the dust? If you’re looking to improve your running speed and take your goals to the next level, you’ve come to the right place. In this article, we’ll unlock the secrets to improving your running speed with five proven techniques.

Whether you’re a seasoned runner or just starting out, these techniques are designed to help you reach your full potential. From proper form and technique to strategic training methods, we’ll cover it all.

You’ll discover how to optimize your stride length and frequency, allowing you to cover more ground with every step. We’ll also delve into the importance of strength training and how it can enhance your speed and endurance.

Plus, we’ll delve into the world of interval training and how it can rapidly improve your cardiovascular fitness, leading to faster race times. And that’s not all – we have a few surprise techniques up our sleeve that are guaranteed to give your speed a boost.

So, get ready to leave your competition in the dust. It’s time to unlock your potential and dramatically improve your running speed. Let’s lace up those shoes and get started!

Understanding the factors that affect running speed.

Running speed is a crucial factor for runners of all levels. Whether you’re a beginner or an experienced athlete, being able to run faster can make a significant difference in your performance and overall enjoyment of the sport.

Improved running speed allows you to cover more ground in less time, making you a more efficient runner. It also enables you to compete at a higher level, whether in races or against your own personal goals. Additionally, running at a faster pace can provide a greater sense of accomplishment and satisfaction.


Technique #1. Proper running form and posture

Before diving into the techniques to improve running speed, it’s important to understand the factors that can affect it. Several variables come into play, including biomechanics, cardiovascular fitness, and mental strength.

Biomechanics refers to the way your body moves while running. Factors such as stride length, foot strike, and arm positioning can impact your speed. By optimizing your running form and posture, you can maximize your efficiency and reduce wasted energy.

Cardiovascular fitness plays a significant role in running speed. The ability of your heart and lungs to deliver oxygen to your muscles during exercise directly affects your endurance and speed. By improving your cardiovascular fitness through proper training methods, you can enhance your running performance.

running posture

Lastly, mental strength plays a crucial role in running speed. The ability to push through discomfort, maintain focus, and stay motivated during challenging runs can make a significant difference in your overall performance. Developing mental strategies and techniques can help you overcome mental barriers and unlock your full potential. PyschCentral have a great article on it here.

Technique #2. Interval training and speed workouts

One of the fundamental techniques to improve running speed is to focus on proper running form and posture. This technique is often overlooked but can have a significant impact on your speed and efficiency.

Firstly, pay attention to your stride length. Stride length refers to the distance covered with each step. To optimize your stride length, aim for a slight forward lean from your ankles, allowing your body to naturally fall forward with each stride. Avoid overstriding, as it can lead to braking forces and wasted energy.

Next, focus on your foot strike. Aim for a midfoot strike, where your foot lands directly under your center of gravity. This landing position helps to distribute the impact forces evenly and reduces the risk of injuries. Avoid heel striking, as it can increase the risk of joint and muscle issues.

running speed midfoot

In addition to your foot strike, pay attention to your arm positioning. Keep your arms relaxed and bent at a 90-degree angle. Your arms should swing naturally back and forth, assisting in propelling you forward. Avoid crossing your arms in front of your body, as it can create unnecessary tension and disrupt your running rhythm.

By practicing proper running form and posture, you can optimize your body’s movement and reduce energy wastage. This, in turn, will help you run faster and more efficiently.

Technique #3. Strength and resistance training

Interval training is a powerful technique used by runners to improve their running speed and cardiovascular fitness. This training method involves alternating between periods of high-intensity running and recovery periods.

To incorporate interval training into your routine, start by choosing a distance or time interval for your high-intensity running phase. This phase should be challenging but sustainable. For example, you might sprint for 30 seconds or run at 90% of your maximum effort for 400 meters.

improve speed strength

After completing the high-intensity phase, allow yourself a recovery period of lower intensity or complete rest. This phase allows your body to recover and prepares you for the next high-intensity interval. The duration of the recovery period should be long enough to allow for sufficient recovery but short enough to maintain the intensity of the workout.

By incorporating interval training and speed workouts into your training routine, you can improve your cardiovascular fitness, increase your lactate threshold, and enhance your running speed. These workouts challenge your body to adapt and improve, leading to faster race times and overall improved performance. Read more on lactate threshold here.

Technique #4. Plyometric exercises for explosive power

Strength and resistance training are often overlooked by runners, but they can have a significant impact on running speed and performance. Building strength in key muscle groups can enhance your power, endurance, and overall running efficiency.

Focus on exercises that target the muscles used in running, such as the quadriceps, hamstrings, glutes, and core muscles. Incorporate exercises like squats, lunges, deadlifts, and planks into your regular strength training routine.

In addition to traditional strength training exercises, consider incorporating resistance training tools such as resistance bands or weighted vests to add an extra challenge to your workouts. These tools can help build explosive power and improve your ability to generate force while running.

speed training plyometric

Remember to prioritize proper form and technique when performing strength and resistance exercises. Start with lighter weights or resistance bands and gradually increase the intensity as your strength improves. Always listen to your body and avoid overtraining or pushing through pain.

By incorporating strength and resistance training into your routine, you can build a stronger foundation, improve your running economy, and enhance your running speed. Read in the National Library of Medicine all about the medical benefits of plyometrics here.

Technique #5. Mental strategies for improving running speed

Plyometric exercises are explosive movements that can improve your power and speed. These exercises involve rapid muscle contractions followed by a quick stretch, utilizing the stretch-shortening cycle of the muscles.

Some examples of plyometric exercises include box jumps, bounding, and squat jumps. These exercises target the muscles used in running and help improve your explosive power and stride length.

When incorporating plyometric exercises into your routine, start with low-intensity variations and gradually increase the difficulty and intensity. Focus on proper landing mechanics and minimize ground contact time to maximize the benefits of these exercises.

It’s important to note that plyometric exercises can be high-impact and put stress on your joints. If you have any existing injuries or concerns, consult with a healthcare professional before incorporating plyometrics into your training routine.

By incorporating plyometric exercises into your training routine, you can improve your explosive power, increase your stride length, and enhance your overall running speed.

Common mistakes to avoid when trying to improve running speed

Mental strength plays a significant role in improving running speed. Developing mental strategies and techniques can help you overcome mental barriers and unlock your full potential.

One effective mental strategy is visualization. Take the time to visualize yourself running at your desired speed and achieving your running goals. Imagine the feeling of success, the sound of your feet hitting the ground, and the sights and sounds of the race environment. Visualization can help build confidence and mentally prepare you for faster running speeds. Read about the mental health benefits of running too.

Another mental strategy is positive self-talk. Replace negative thoughts with positive affirmations and encouraging words. Remind yourself of your past achievements and the progress you have made. Positive self-talk can help boost your confidence and keep you motivated during challenging runs.

Additionally, focusing on the present moment and staying in the “flow” state can help improve your running speed. Avoid distractions and negative thoughts, and instead, focus on your breath, form, and the sensation of running. This mindful approach can improve your running efficiency and help you maintain a faster pace. Read another of my articles on breathing here.

Tracking and measuring progress

While the techniques mentioned above can help improve your running speed, it’s essential to be aware of common mistakes that can hinder your progress. Avoiding these mistakes will help you make the most of your training and maximize your speed potential.

One common mistake is overtraining. Pushing yourself too hard without allowing for adequate rest and recovery can lead to fatigue, injuries, and a decline in performance. Listen to your body and incorporate rest days into your training plan to allow for proper recovery.


Another mistake is neglecting proper nutrition and hydration. Fueling your body with the right nutrients and staying hydrated is crucial for optimal performance. Make sure to consume a balanced diet that includes carbohydrates, proteins, and healthy fats. Stay hydrated before, during, and after your runs to maintain optimal performance.

Lastly, don’t forget to track and measure your progress. Keep a training journal or use a running app to record your workouts, track your pace, and monitor your improvements. Tracking your progress will help you stay motivated and identify areas where you can make further adjustments to improve your running speed.

Conclusion: Taking your running speed to the next level

Improving your running speed requires a combination of proper form, strategic training methods, and mental strength. By incorporating the five proven techniques mentioned in this article – proper running form and posture, interval training and speed workouts, strength and resistance training, plyometric exercises, and mental strategies – you can unlock your potential and dramatically improve your running speed.

Remember to approach your training with patience and consistency. Results take time, but with dedication and perseverance, you can leave your competition in the dust and reach your running goals. So lace up those shoes, implement these techniques into your training routine, and get ready to unlock your full speed potential. The finish line awaits!

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