Running is supposed to become easier with practice. But for many runners, that isn’t how it feels. You train regularly, put in the miles, maybe even follow a plan, yet your pace barely moves. The legs feel heavy. The breathing gets shallow too early. And no matter how often you hit the road, your times stay the same.
It’s frustrating.
Even the motivation dips when the numbers on your watch won’t budge. The issue isn’t always lack of effort; it’s small things holding you back. Like, poor form, training mistakes, or habits outside running that quietly chip away at your performance.
This article has seven strategies to help runners grow faster. If you’ve been running at the same speed for a while or simply wish to run better, you’ll find everything you need here.
-
Pay Attention to How You Run
Let’s start with basics, “posture”.
Poor posture, wrong arm movements, and overstriding can slow you down, even if you’re in decent shape. Fixing your form won’t happen overnight, but regular small corrections make a massive difference. By improving your posture and mechanics, you’ll move better and last longer. Here are some tips for you:
- Don’t glance at your feet; keep your head up and look forward.
- To prevent stress, let your shoulders drop and stay flexible.
- Swing your arms in time with your steps, with your elbows bent at around 90°.
- To spend less time on the ground, try to run 170 to 180 steps each minute.
-
Boost Your Cadence
Cadence is how many steps you take in a minute. When you have a higher cadence, your steps are shorter and faster, which lowers your chance of overstriding. Most runners do best when they run between 170 and 180 steps per minute.
Research published in the Journal of Sports Sciences indicated that runners who raised their cadence by 5 to 10 per cent ran more efficiently and put less stress on their knees and hips. You may keep track of your pace and make little changes by using a metronome app or a running watch that tracks your cadence.
Follow these steps to make your plan:
- Count steps for 15 seconds and then multiply by 4.
- To prevent becoming tired, add 5% per week.
- Make a playlist of songs that play at 170–180 BPM.
- To practice for a quicker turnaround, use high knees or butt kicks.
- Do simple runs to help your muscles remember what to do.
-
Add Interval Training Once a Week
Intervals are short bursts of fast running followed by recovery. They teach your body to run faster and recover quicker. The aim is to push your limits so your regular pace feels easier in comparison.
Intervals help develop both aerobic and anaerobic systems, giving you more strength to manage different race paces. They also improve your lactate threshold, which means you’ll feel less fatigue at higher speeds. Follow the tips listed below:
- Jog for 10 minutes to prepare your muscles and lungs.
- 6 x 400m fast runs at 90% effort, each followed by a 200m jog.
- Jog another 5–10 minutes to ease off gradually.
- One speed session per week is enough for most casual runners.
-
Start Doing Strides After Easy Runs
Strides help you practice running fast without stress, and they’re especially helpful for beginners trying to get used to the feeling of speed. A stride only lasts 20–30 seconds, but over time it helps develop coordination, form, and cadence. They’re also a great warm-up before races or workouts.
Adding strides a few times per week can improve neuromuscular function. Think of them as the bridge between easy miles and hard sessions.
Wondering how to do them? Here is your plan:
- Length: Aim for 20–30 seconds per stride on flat ground.
- Effort: Run at about 80–90% of your max speed.
- Reps: Start with 4 and build up to 6–8 over a few weeks.
- Recovery: Walk or jog back to the starting point after each.
- When to do them: After easy runs or before races/workouts.
-
Hill Repeats for Strength and Speed
Did you know? According to research, hill training improves stride frequency and muscle recruitment.
They build power, improve posture, and train mental toughness. Plus, they’re easier on your joints than flat sprints. Short hill repeats done once a week help reinforce good running mechanics, especially when fatigue sets in.
You can aim for 30–60 second climbs. Start with 4–6 and work up to 10 over time. Jog or walk down slowly to recover.
-
Prioritise Sleep and Recovery
Without proper rest, speed workouts can break your body down instead of building it up. Sleep is one of the most powerful performance boosters. A Stanford study showed that college runners who got 10 hours of sleep per night improved their sprint times and had quicker reaction times.
Recovery also includes proper nutrition, hydration, and light movement on rest days. Listen to your body and avoid overtraining, which can delay gains or lead to injury.
7. Address Lifestyle Habits That Slow You Down
Outside of training, your lifestyle plays a huge role in running speed. Smoking is a common example; it reduces lung capacity and oxygen delivery, directly harming endurance.
In fact, the Cleveland Clinic states that smoking decreases physical performance and increases fatigue during physical activities. If you’re working hard on the track but lighting up off it, you’re undoing much of your progress. For those looking to step away from cigarettes, switching to vaping may offer a less harmful alternative while still managing cravings. Options like the Hayati Pro Max Plus 6000 are popular among adult ex-smokers.
Need to get started? You can browse options at this vape shop online, where you’ll find varying nicotine strengths. While quitting completely should be the goal, even a gradual switch can help lungs begin to recover, making runs feel easier in the long run.
Summing Up
“Getting faster” doesn’t mean doubling your mileage or wrecking yourself with sprints every other day. It means adding structure, like intervals, hill work, strides, and proper recovery. It also means fixing your form so you’re not wasting energy and sleeping better, along with building habits that help your body do what it’s capable of.
You’ve already got the drive; that’s clear in this blog. Now, pick up your diary and write clear goals to get started.
