(Adobe Stock)

Learning how to run faster is, of course, the goal of many runners. 

Doing so requires looking at running form, technique and training methods from multiple angles, as achieving this outcome takes the cooperation of several factors being optimized all at once. 

The experts at Dynamic Runner are here to help you understand how to get faster at running; here’s what we’ve learned from years of training runners to run faster, longer and with less pain!

The Basics of Running Faster

In some ways it seems simple, right? You want to run faster? Well, then run faster. 

If only it were that easy…

The plight of many runners lies in what happens when they do decide to try and run faster. All of a sudden the activity they loved turns into a whirlwind of misery. 

Injuries start to mount, they feel heavy and stiff, out of breath, and like they can’t keep up with the new demand (which is basically true). Our search, then, becomes not just, “how to run faster”, but also, “how do we prepare our body to run faster”.

This basically breaks down into 2 categories; technique and training.

How to Run Faster: Technique

Running technique and running form can be used interchangeably here, even though they do differ slightly in their scope. By becoming more aware of and implementing the following, you will start to run faster through improved efficiency, lower energy costs, and fewer injuries long-term.

Overstriding

Overstriding means your foot is landing out in front of you when it lands. This puts a braking force on your momentum, and robs you of valuable energy that you’ll have to harness and regain. This is, one, very stressful on the body (requiring it to work harder with every stride), and two, unnecessary. How do we fix it? 

While this picture looks graceful at first, the truth is this woman is overstriding and about to absorb a huge amount of impact and braking forces on her right leg; first through the heel, then reverberating up through the ankle, knee, hip, and lower back. (Adobe Stock)

Run Faster: Mid-forefoot Strike

Using a mid-forefoot strike is going to naturally reduce the likelihood of overstriding. The foot will land more under your center of mass, allowing momentum to continue in the forward direction without being inhibited by an outstretched leg and excessively-flexed hip (overstriding is also a common cause of hip flexor pain and injury in runners).

Posture

Generally, as a runner, you want to have an upright posture. Where we run into trouble, though, is when the posture becomes too upright; too vertical without a slight forward lean (which helps move us forward). Avoiding hunching/rounded postures (which stress the neck, upper back, and respiratory muscles) is important, and so is hitting/maintaining the correct angle of our torso.

Run Faster: Controlled Falling

Running is often described as controlled falling. This is important to keep in mind when it comes to your running posture. By falling forward and catching yourself with each stride, you use gravity to your advantage and utilize less energy. Here’s how to get a feel for this:

1. Stand with your feet together
2. Lean until you begin to fall forward
3. Catch yourself by beginning to jog but maintaining the lean
4. Maintain this lean and constant falling as you run

By running in this manner, you don’t have to work as hard, and can therefore put more energy into your stride, increase your pace, and run faster without any extra effort.

Cadence

Cadence is the number of steps you take per minute; increasing your cadence can help teach you how to run faster and reduce your risk of injury. How? A higher cadence means fewer steps, a shorter stride length, and less impact on the body. You’ll naturally reduce your vertical oscillation, as well—i.e. the distance you move up and down as opposed to forwards.

Run Faster: Higher Cadence

Try increasing your cadence by reducing the length of your stride and limiting how high you jump off the ground with every step. You’ll likely begin to notice that, even though your legs are moving faster, you’re actually spending less energy than you were before. This is because you don’t have to propel yourself as far or as high as you did when you were taking fewer, longer strides.

(Adobe Stock)

How to Run Faster: Training

How fast you run is going to be largely determined by how well you train. This doesn’t just mean “training hard” or “giving it your all” (which can be useful phrases, but aren’t all-encompassing by any means). When it comes to training, learning how to run faster depends on our use of training time, correct manipulation of training variables, and intelligent energy expenditure across training sessions.

Lower Leg Strength

Many people focus on the hamstrings, quadriceps and glutes when trying to run faster. While this can certainly be beneficial, what often gets ignored is the lower leg. The lower leg muscles are stressed far more than the aforementioned muscle groups when running at speeds slower than a sprint. Building them up accordingly will reduce injuries and (literally) propel us forward with more speed and power.

Run Faster: Strength the Calf Muscles

Your plantar flexors (calves; soleus and gastrocnemius) are most responsible for how fast you run until you reach sprint-like speed. Doing various types of calf raises, and exercises like tip toe walks (shown below), are important accessory exercises that will help you run faster and avoid injury.

Tip toe walks: Perform by walking on your toes back and forth across a yoga mat for sets of 30-60 seconds. (Dynamic Runner)

Speed & High-Intensity Work

Breaking up the monotony of steady-state cardio runs is another important key in learning how to run faster. You need to expose the body to states of higher stress, power production, and anaerobic/aerobic demand. Running hills and playing with different types of interval training are two proven ways to increase your speed.

Run Faster: Hills & Intervals

Hill and interval-type workouts work collaboratively to increase your running speed. The demands for power and speed are higher, and, in the case of hill training, impact is actually less than a steady paced run on flat ground. Here’s a sample workout for both:

Hill Sprints: Sprint uphill (30 seconds), walk back down (2 minutes; recovery), repeat 8 times.

Interval Workout: Sprint at a high intensity (30 seconds), jog (90 seconds; recovery), repeat 10 times.

Strength Training

Stronger muscles can both produce and absorb more force—two crucial elements to developing a faster running pace. A proper strength training regimen can help correct muscle imbalances, while at the same time improving muscular, size, strength, and endurance. A more robust and harmonious musculoskeletal system is something that improves everything.

Run Faster: Strength Workouts

Perform strength training workouts 2-4x a week around your running-specific workouts. These sessions are an opportunity to build up muscles that get neglected by distance running alone. Examples include the arms, lower back, shoulders, and core. Use full body movements like pushups, squats, deadlifts, lunges, and deadbugs. 

Not sure where to start? That’s why we created Dynamic Runner.

Run Faster With Dynamic Runner

Are you always getting injured? Want to achieve your goals but are running into roadblocks? Feel like you are capable of so much more? Do you suffer from any of the following?

• WEAK & TIGHT HIP FLEXORS
• STIFF HAMSTRINGS
• SORE QUADS
• KNEE PAIN
• SCIATICA
• LOW BACK PAIN

You need Dynamic Runner.

Dynamic Runner is the #1 training app for runners worldwide. 

If you want to…

• …eliminate knee, hip, and lower back pain 
• …correct lower crossed syndrome and pelvic tilt
• …restore muscle balance and a healthy range of motion
• …increase efficiency and endurance
• …enjoy running pain-free for years to come

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• Pre-run warm-ups and yoga.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for runners.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice! 

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist