Running is one of the most accessible and rewarding forms of exercise, and whether you’re running to improve fitness, lose weight, or simply clear your mind, you may want to learn how to become a faster runner. As a beginner, it can feel daunting to think about speed, but with a few simple tweaks to your routine, you can see real progress. Here’s some running coach-approved advice on how you can gradually get faster and build your running endurance with the right approach.
1. Focus on Consistency
First things first: consistency is key. To improve your running, you need to build a foundation of regular training. Start with running 3 to 4 times a week, gradually increasing your distance and time over time. (If you’re brand-new to running, start with a beginner schedule to ease into it, like my 30-Day Beginner Running Schedule.)
The more you run, the stronger and more accustomed your body becomes to the demands of running. Make sure to listen to your body—rest when needed to avoid injury, but maintain consistency to build stamina.
Tip: If you’re running only once or twice a week, you won’t see much improvement in speed. Try to steadily increase your frequency, but avoid pushing yourself too hard at the start.
2. Incorporate Interval Training
Interval training is a proven way to improve speed by challenging your cardiovascular system. It involves alternating between periods of high-intensity running (sprinting or running at a fast pace) and recovery periods (jogging or walking). This kind of training boosts your endurance, increases your VO2 max (the maximum amount of oxygen your body can use), and helps your body learn to recover faster between bursts of effort.
How to do it:
- Warm up with a light jog for 5-10 minutes.
- Sprint for 20-30 seconds at a pace that feels challenging.
- Walk or jog slowly for 1-2 minutes to recover.
- Repeat the cycle for 15-20 minutes.
- Cool down with a light jog or walk.
Over time, you’ll notice that the speed of your sprints improves, and your recovery becomes quicker.
3. Add Strength Training
While running builds aerobic capacity, strength training focuses on building the muscles you use to run, improving power and efficiency. Incorporating exercises such as squats, lunges, and calf raises can help strengthen your legs and improve your form. Having a strong core is also essential to maintaining good posture and breathing while running, which can indirectly improve your speed.
How to get started:
- Aim for 2-3 days a week of strength training.
- Focus on compound movements (like squats, deadlifts, and step-ups) that target multiple muscle groups.
- Don’t forget your upper body—arm strength is crucial for pumping your arms and maintaining running efficiency.
Check out my Strengthening Workout for Runners, which can be done at home — no equipment required!
4. Work on Your Running Form
Efficient running form makes a huge difference in speed. Good running form helps you conserve energy, avoid injury, and run more efficiently and effectively. Here are a few tips for improving your form:
- Keep your posture upright with a slight lean forward from your ankles, not your waist.
- Relax your shoulders—tight shoulders can slow you down and cause fatigue.
- Arm swing: Your arms should swing forward and backward with your stride. Avoid excessive side-to-side swinging.
- Foot strike: Aim for a midfoot strike to reduce the impact on your joints and improve your speed.
If you’re unsure about your form, consider having a coach or experienced runner evaluate your technique and provide feedback.
5. Gradually Increase Your Long Runs
While speed work is important, building endurance is just as crucial for improving overall running performance. To run faster, you need to be able to sustain your pace over longer distances. Long runs build aerobic capacity and mental toughness, which are both necessary for faster running.
How to do it:
- Every other week, add 5-10 minutes to your long run.
- Focus on keeping a steady pace during your long run rather than pushing for speed. The goal is to build your endurance.
- After a few weeks, you’ll notice that you’re able to run longer distances at a faster pace.
6. Proper Rest and Recovery
While it might seem counterintuitive, getting faster requires proper rest. Your muscles need time to repair and adapt after training, especially after intense speed work or long runs. Overtraining can lead to burnout, fatigue, and overuse injuries, which will set you back in your progress.
Rest tips:
- Ensure you’re getting enough sleep (7-9 hours) to allow your body to recover.
- Take a rest day at least once a week to let your muscles recover.
- Use active recovery techniques like walking, stretching, or foam rolling to ease soreness. (I look forward to foam rolling on my days off from running!)
7. Fuel Your Body Properly
Running faster requires fueling your body with the right nutrition. Make sure you’re eating a balanced diet that provides adequate protein for muscle repair, carbohydrates for energy, and healthy fats to support long-term endurance. Staying hydrated is also essential—dehydration can severely affect your performance, causing fatigue and cramps.
Quick running nutrition and hydration tips:
- Pre-run: A small meal with carbs and protein about 30-60 minutes before running (e.g., a banana with peanut butter).
- Post-run: A meal with protein and carbs to help with recovery (e.g., a smoothie with protein powder, fruit, and oats).
- Drink water regularly to stay hydrated, especially in warmer conditions. (But don’t forget to hydrate when it’s cold out – a common mistake among runners, including myself!)
8. Be Patient and Celebrate Progress
Improving your speed as a beginner runner doesn’t happen overnight, but with dedication, you’ll start to see results. Track your progress through timed runs, distance, or how you feel during workouts.
Celebrate the small wins—whether it’s running a little faster than last week, completing a longer run, or simply feeling stronger and more confident on your feet. I always tell runners who I coach that they should set short-term and long-term running goals, so they’re feel like they’re always making progress.
Final Thoughts from a Running Coach
Getting faster as a beginner runner requires time, effort, and the right approach. By focusing on consistency, interval training, strength workouts, and proper recovery, you can gradually improve your running speed. Remember to listen to your body, be patient with your progress, and enjoy the journey. With each run, you’re not just getting faster—you’re getting stronger, healthier, and more confident.
More on how beginners can get faster:
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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