How to get faster at running

Whether you’re chasing a new personal best, building confidence as a beginner, or want your runs to feel easier, improving your speed is a goal many runners share. But running faster isn’t just about pushing harder every time you lace up your trainers.

The real key to getting faster at running lies in how you train. By combining interval training, targeted strength work, and proper recovery, you can build a stronger body that’s capable of sustaining higher speeds with less effort. And with the right approach, your gym workouts can play a crucial role in unlocking those gains.

Here’s how to do it!

Why speed matters (even if you’re not racing)

Before diving into the “how,” it’s worth understanding why improving your running speed is so valuable, even if you’re not training for a race.

As your speed increases, your cardiovascular system becomes more efficient, your muscles learn to generate more power, and your running economy improves, meaning you use less energy while running at the same pace.

This means your easy runs start to feel easier, your long runs become more manageable, and you’re less likely to fatigue quickly.

How to run faster: 7 key methods

1. Interval training

If there’s one training method that consistently delivers results, it’s interval training. By alternating between high-intensity efforts and recovery periods, you challenge your body to adapt to faster paces in a controlled way.

When you run at high intensity, your body operates closer to its maximum capacity. Over time, this:

• Increases your VO₂ max (your body’s ability to use oxygen)

• Raises your lactate threshold, so you can sustain faster speeds for longer

• Improves neuromuscular coordination (how efficiently your brain and muscles work together to produce powerful and fluid movement)

All of these adaptations directly contribute to faster running.

Types of interval workouts

Mixing up your interval sessions with different formats allows you to work on different things and stay engaged in your training.

• Short intervals (speed focus): Repeats of 30-60 seconds of fast running, with equal or slightly longer recovery periods. These help improve top-end speed and running mechanics.

• Longer intervals (endurance focus): Repeats of 2-5 minutes at a challenging pace, with 1-3 minutes of recovery. These build your ability to sustain faster speeds over longer distances.

• Hill intervals (explosive power): 20-60 seconds of uphill running, and a walk or jog back down the hill to recover. These intervals can help develop lower-body strength and power. They are still demanding, so introduce them gradually and prioritise good form.

Using the gym for interval training

Treadmills are one of the most underrated tools for speed training. They allow you to set and maintain precise speeds, control incline for hill training, and remove variables like weather or terrain.

If you’re new to intervals, start with one training session per week and gradually build up. Focus on consistency rather than intensity at first—your speed will come with time.

2. Strength training

One of the biggest mistakes many runners make is neglecting strength training. While running builds endurance, it doesn’t fully develop the muscular strength needed for speed and efficiency.

Every step you take while running requires force. The stronger your muscles, the more force you can generate, and the faster you can move.

Strength training helps:

• Increase stride power

• Improve stability and balance

• Reduce energy loss with each step

In other words, it makes you a more efficient runner.

Effective gym exercises for runners

Aim for 2-3 strength sessions of around 30-45 minutes each week.

For weighted exercises like deadlifts, it may be tempting to lift heavy straight away, but technique is far more important than volume in the early stages of your training. Proper form ensures you’re targeting the right muscles and reduces the risk of injury. If you’re unsure, start with light weights or body weight and build up gradually.

3. Running technique

While fitness and strength are key, your running form also plays a major role in how far and fast you can go.

• Maintain good posture: Keep your chest up, shoulders relaxed, and avoid leaning too far forward or backward.

• Increase cadence: A slightly quicker step rate may improve efficiency and reduce overstriding. While 170–180 steps per minute is common among many runners, the most suitable cadence varies depending on the individual and their running pace.

• Land under your body: Avoid reaching too far forward with your foot. Aim to land beneath your centre of mass.

• Relax your upper body: Keep your shoulders down and away from your ears, and your elbows close to your body. Focus on driving your elbows back as you run, rather than pulling them forward.

You don’t need to overhaul your form overnight, especially as it may take a little while to get used to. Focus on one small change at a time and let it become natural.

4. Recovery

It might sound counterintuitive, but one of the most important parts of getting faster is knowing when to slow down.

When you train, your body is actually experiencing microscopic muscle damage, which depletes your energy. It’s during recovery that your muscles rebuild stronger, your fitness improves, and your speed increases.

Signs you might be overtraining and should consider scaling back for a while include:

• Persistent muscle soreness

• Heavy, sluggish legs

• Decreased performance

• Trouble sleeping

Recovery strategies that work

• Plan at least one or two rest days per week. These are essential, not optional.

• Active recovery through light movement like walking, cycling, or swimming can help reduce stiffness without adding strain.

• Use gym mats or dedicated areas to stretch after workouts. Focus on mobility exercises for your hips, hamstrings, and calves.

• Use foam rolling to help release muscle tightness and improve circulation.

• Aim for 7–9 hours sleep per night, as this is when the majority of recovery happens.

5. Structuring your week for speed

To make real progress, you need a balanced training plan that incorporates strength training, intervals, easy/steady runs, and recovery.

Here’s an example of how your week could look:

6. Nutrition and hydration

What you eat and drink is just as important as your training when it comes to supporting your body as you try to improve your running performance.

• Carbohydrates fuel your runs and high-intensity sessions

• Protein supports muscle repair and recovery

• Hydration keeps your body functioning efficiently

You don’t need a complicated diet—just aim for balanced meals and stay consistent.

What to eat before a run

Eating the right foods before training can help you perform better, particularly for speed sessions.

Aim to eat 2–3 hours before a workout where possible, focusing on easily digestible carbs (such as porridge or toast with a banana) and keeping meals relatively low in fat and fibre.

If you’re short on time, a small snack such as a yoghurt 30–60 minutes before can help alleviate hunger without risking discomfort during your run.

What to eat after a run

Recovery starts as soon as your workout ends. Refuelling properly helps your body repair and adapt.

Combine carbs and protein (such as chicken and rice, yoghurt with fruit, or a protein shake with a banana) ideally within 30–60 minutes of your run. This is especially important after interval sessions or strength training, where your muscles need more support to recover.

7. Track your progress and stay consistent

Like most things in the fitness world, getting faster takes time. The most important factor is consistency.

Depending on your priorities and goals, you could track your: 

• Pace during runs

• Interval speeds and recovery times

• Weight volume and reps during strength sessions

• Heart rate and energy levels during workouts

Even small improvements, like running slightly faster intervals or lifting a bit heavier, will add up over time.

Remember: Progress isn’t always linear; some weeks will feel better than others, and that’s completely normal. One of the best things about running is that it’s adaptable, and what you consider a good running pace today could become your “easy” pace in a few months time! 

Stick with your routine, and the results will follow.

How to run a faster 5k

Improving your 5k time requires a balance of speed and endurance. You need to sustain a challenging pace over a longer distance than you would for a sprint race, so your training should reflect that.

Focus on:

• Tempo runs: 15–25 minutes at a “comfortably hard” pace to improve your ability to hold speed.

• Longer intervals: 3–5 minute efforts at slightly faster than race pace.

• Consistent pacing: Avoid starting too fast—aim for an even or slightly negative split (completing the second half of the run faster than the first half).

Strength training and core work will also help you maintain form as fatigue sets in, which is key to finishing strong.

Master trainer tip: If you’re currently focused on increasing your distance, follow our 5K to 10K training plan.

How to run faster sprints

Sprint speed is all about power, explosiveness, and technique. Short, high-intensity efforts require your muscles to generate maximum force quickly.

To get better at sprinting:

• Work on your short intervals, focusing on 10–30 second all-out efforts with full recovery

• Add plyometric exercises like box jumps or kettlebell swings to train explosiveness, especially in the lower body

• Focus on your running form by driving your knees up, keeping your posture tall, and pumping your arms efficiently

Using a treadmill, track, incline, or even an open gym space can help you practise controlled, repeatable sprint efforts safely.

Master trainer tip: For more targeted strength and technique ideas, explore our best gym exercises for sprinters.

Train smarter, get faster with The Gym Group

With access to high-quality treadmills for structured workouts, a wide range of strength equipment, and space to stretch and recover, The Gym Group gives you everything you need to support your running goals.

Whether you’re just starting out or looking to break through a plateau, the right environment can make all the difference.

Ready to take your running to the next level? Find your nearest Gym today and start training smarter, stronger, and faster.