Tips and Tricks to Help You Run Faster

Need for speed? You may not be an Olympian, but you may just want to run faster. And as it turns out, there may be some health benefits to running faster, as well. Find out what you can do to start running faster and how it could benefit your health in the long run.

What Are the Benefits of Running Faster?

Running faster can help you get in even better shape. Running at a faster pace can actually help you build muscle faster, burn fat quicker, improve your bone strength, reduce your risk of injury, and even help you maintain a better balance.

Speed training has been proven to work well for those who want to burn fat and tone up their bodies. Many people wonder if they will run faster if they lose weight. The real truth is that if you learn to run faster, you’ll lose more weight. Speed is an important element in weight loss and lean muscle building.

How to Run Faster

You won’t go from being a beginner jogger to speeding through town like a track star overnight. Learning to run faster will take some work, but the payoff is worth it. To acquire more speed during your daily run, here are some things to keep in mind: 

  • Warm-up properly. Jogging in one spot is a great way to warm up those leg muscles before your run. If you want to achieve higher speeds, your muscles need to be loose, limber, and ready for action.
  • Swing your arms alongside your body. The faster you move your arms, the faster your legs will go. Keeping them static will only reduce your speed.
  • Avoid clenching your fists. It’s almost a reflex to clench your hands tightly together as you muster up more speed. But the truth is, this can actually slow you down – laws of aerodynamics. Instead, keep your hands open. This will help you gain a touch more speed.
  • Snack later. Running on a full stomach isn’t the best way to achieve greater speed. Try to eat only a light snack before engaging in a good run and load up on protein afterward.
  • Get on the treadmill. You may not run daily, but you should be moving daily. And not just from the couch to the fridge. Using your treadmill daily is good practice for your legs. It keeps your body in shape and your body well trained. Even if you aren’t running every day, regularly using the treadmill will help you gain speed in the long run.
  • Wear the right shoes. Wearing a good pair of lightweight runners that also support your foot is imperative. If you don’t have the right shoes on or are wearing run down or uncomfortable ones, you won’t be able to move any quicker. They may be slowing you down.

What is Speed Training?

What is Speed Training

Speed training focuses on drill exercises that get your body into quick motion. Repeated practice of these specific techniques will help you run faster – and do everything faster. They keep you in shape and on your toes. It is also known as interval training.

This discipline involves quick movements like sprinting and other forms of drill exercises. Moving your limbs very quickly and suddenly will help your body get accustomed to running at faster speeds.

Speed Workouts

Here are a few examples of speed training exercises:

  •     Squats
  •     Deadlift
  •     Sprint
  •     Jumping hurdles
  •     Lunges
  •     Sled Pulls

Sprint Workouts

Sprint workouts are essential to developing your speed. Sprinting helps build muscle and improves your cardio strength and endurance. All of these factors are essential for learning how to run faster.

How to Run Faster and Longer

Learning to move quicker and have more stamina comes from training hard and never giving up. To achieve greater endurance and speed, you have to train your body well. That includes caring for your body in other ways, too.

Leading a healthy lifestyle – like eating healthy foods, quitting unhealthy habits like smoking, and getting plenty of rest – will help with your endurance and speed. If you want to achieve your fitness goals, your body must be up for the challenge. And there are no shortcuts to getting your body in shape.

Secrets to Running Faster

Secrets to Running Faster

There are also a few lesser-known tricks to help you run faster that are proven to work. Here are some examples:

  • Run on uneven terrain. Running up and down the beach or along hillsides is a great way to build endurance and strength. And it can definitely help you gain more speed.
  • Stretch every day. Whether you are planning on working out or not, stretching your muscles every day will keep them more flexible. This is very helpful in developing speed.
  • Arch your toes up. Arching your toes upwards while you run is another secret to running faster. It means less of your foot has to hit the ground before you can pick up again. And yes, it works!
  • Wear lightweight clothing. Running in thick clothing is not ideal for developing more speed. Instead, opt for lightweight and breathable materials that won’t slow you down.
  • Develop your core strength. Running doesn’t come from the legs. Your legs are the limbs in motion, but it is actually your core – or at least it should be – doing most of the work. If you shift your efforts to the core, you will decrease your risk of injury and make it easier to run faster. Try Pilates to learn more about how to use your core and strengthen it, too.


If you want to learn how to run faster, you will have to be patient. It takes time, effort, and devotion to become a quicker runner. Just remember to keep your health as the top priority. Leading a healthy lifestyle will help you improve your running speed. 

You’ll also need to stay motivated since it does take time to start to see results. Set micro-goals for yourself and check them off your list as you attain them. If you keep at it, you too can learn to run faster and faster!

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