Most runners set a goal to improve their running times for their 5k, 10k, or marathon, but many do not see much progress when they are beginning. However, with a comprehensive training routine, you are likely to see results much quicker and enjoy running. Improvement comes slowly, but it is always enjoyable when you achieve your goals. Here are a few amazing tips to get get you faster:

1. Run longer distances to run faster for longer

Runners should increase their mileage capacity per week or periodically to improve their aerobic capacity and endurance. You can run based on time or mileage, but both are effective at improving your endurance. I recommend starting with easy runs of 10 minutes (regardless of distance) and then adding time. Then, when you are comfortable, you can run for a specific number of miles instead. 

You should add distance/time every week to build up your aerobic endurance (how efficient your body is at using oxygen). For best results, beginners should run 3-5 days per week and increase mileage comfortably to get faster. I recommend at least 2 days for easy runs for beginners before adding harder workouts. This will allow your body to adapt to running and prevent any common injuries that may occur. Once you feel confident, you can add a long run to your schedule, which should make up most of your mileage.

2. Increasing cadence (also referred to as stride turnover rate)

Running cadence is the number of steps you take per minute. A person can calculate their cadence by counting how many steps they take in 30 seconds and then doubling that number. Most people aim for a cadence of 180 and to reach this number a person should try a run workout where they have a specific cadence in mind. 

Once you find your running cadence, you should try to improve it to reach your goal cadence. I recommend adding 2-4 steps to your cadence until you are comfortable running at that cadence. Once you are comfortable running at your new cadence for at least 20 minutes, you can add more steps to your cadence. You can use a metronome to set the beats per minute to your goal cadence and try to run at that pace. 

This would allow a person to naturally improve their cadence and help them run faster on race day. However, make sure you’re not stepping too close when running for cadence, which could reduce your speed. Improving both cadence and stride length is the best way to improve your speed and break personal records. 

3. Strengthening your core can help you get faster

The strength of the adductors and other core muscles provide a good base for running. A person should add planks and various other core-strengthening exercises such as crunches or bridges at the end of every run. I recommend doing these during your hard days so that you can use rest days to recover completely.

 Personally, I used to face core pain during my races and my back was hunched over near the end because I could barely support myself. I felt that improving my core strength definitely allowed me to run quicker and avoid a lot of pain. Not to mention, a stable core could help you run faster by reducing pain in your upper body.

4. Include Sleep and Rest Days

 A person who wants to improve their running performance should sleep 7-9 hours and include rest days to give time for their body to heal and allow them to improve their performance, allowing for a much quicker recovery time and increase in speed. A person should include 1-2 rest days (more for beginners or people who are injured).

 Rest days should be used for stretching and recovering your muscles. Also, I feel myself running much faster when I get a good amount of sleep the day before. If you do not rest, you are likely to injure yourself because your muscles did not have enough time to recover completely.

5. Speed workouts and Tempo Runs

People usually include tempo runs in their running schedule to improve their anaerobic threshold. A tempo run is when someone runs slightly below their race pace, in a threshold where a conversation cannot be held but not completely exhausting of energy. This would help you increase your speed and stamina and allow you to run faster during race day.

Also, speedwork is very important in becoming faster and the most common way of utilizing this is through interval training. For example, run 400 meters at goal race pace, rest for one minute, and then run another 400 meters at goal pace (repeat for about 2-3 sets for beginners and more for advanced runners). This helps develop running efficiency and speed, which would help you get faster quicker. 

With this in mind, you should dedicate a day of your week for a tempo run and for speed workouts. This will create variety in your training routine and allow for the most optimal improvement.

Important note: Speed workouts are usually faster than goal pace, but should be slower for beginners. Most beginners usually do not start speed training till they are comfortable and run a mile without stopping. This helps ensure that a beginner does not injure themselves during their training, which would slow them down in the long run.

6. Hill training

Running up a hill at maximum effort and then jogging down slowly would help build running efficiency and VO2 max (oxygen uptake). The hill should have a moderate incline and about 100 to 200 meters or longer. Repeat reps of going up quickly and down slowly for about 3-10 sets based on comfort. This also helps build strength in the legs, allowing for much more efficiency. 

Based on the earlier section, you could dedicate one of your tempo runs or speed runs for hill workouts. If you run for 5 days in a week: 1-2 days as easy days, 1 tempo run, 1 speed workout, and 1 long run. This is my usual schedule and I replace one of my tempo or speed workouts with a hill workout per week. 

Hill workouts may be difficult for beginners and they should make sure they are comfortable and do not feel excess pain while running before deciding to run hills. 

7. Cross training

Cross training consists of workouts other than running that would help you train your speed. Incorporating swimming or cycling in your training is a good way to improve your running speed. It would allow for an increase in cardiovascular endurance as a person builds energy reserves from different exercises. Likewise, cross training allows runners to run longer distances without feeling tired.

 Cross training can also help increase flexibility and range of motion for joints and increase overall strength. Cross training could include but is not limited to:

• Jump Rope
• Swimming
• Cycling
• Hiking

8. Changing your diet can get you faster

Calorie intake and macronutrients are important in improving running speed. Running burns a lot of calories and it is important to adapt to it by changing your calorie intake. Eliminating foods that do not provide good nutrients (such as fast food) is very important when it comes to improving running speed. Protein is necessary for building stronger muscles and complex carbohydrates to get energy for challenging workouts. 

A person should refer to their doctor to evaluate necessary changes in diet based on their running. Make sure to be aware of any deficiencies you may have, which may prevent you from running faster. A vitamin D deficiency could lead to weak bones, making you much more susceptible to injuries when running. You should take a healthy dose of vitamins and minerals to make sure you can run quickly without injuries.

9. Stretching regularly

 Inflexibility can slow a person down and lead to various injuries. It is important to incorporate various stretches before and after you run, which can help lower pain and allow for much faster recovery. A person should stretch their hip flexors, calves, and quadriceps to help keep running efficient and optimal and reduce chances of various injuries. 

I recommend stretching for around 20 minutes after you workout and 5-10 minutes before. Regular stretching can also help improve your flexibility and stride length, allowing faster growth in running. You should also stretch on rest days so that you can recover quicker. 

10. Strength training

 Lifting weights or doing body-weight training exercises would help build various muscles, allowing to improve speed and reduce chances of injury. 

One or two short strength sessions during your hard run (it is better on hard runs because it would be more helpful and allow for complete recovery on easy run days) days should help build muscle strength and improve running efficiency. 

Exercises such as push-ups, sit-ups, lunges, and squats are especially effective and recommended for improvement when going to the gym is not an available option. Strength training is similar to strengthening your core (see above), but covers your entire body. You can strength train both your upper body and lower body to strengthen your muscles. 

11. Be consistent and get faster

A person should be mentally motivated to run if they want to increase their running times. It is better to be consistent in running (not skipping days or overtraining) and patient, allowing for improvement in running times and allowing you to meet your goals.

You should never quit in the middle of your workouts and make sure to dedicate time to running everyday. This will ensure that you will improve your running speed and help you benefit from running the best.

Conclusion

Getting faster when running may feel difficult, but with a comprehensive training plan, it is possible to achieve. Keep running and refer to the tips above to make sure you have the highest chance for improving at running. Also remember that if you do not run, then you cannot improve at running! Running offers you many benefits, so make sure you enjoy it on your running journey!