How to run faster, according to the experts

Want to know how to run faster and smash your personal bests? Whether you're training for a marathon or just want to increase speed in running, our experts break down the best techniques to take your performance to the next level.

If you’re reading this, there’s a good chance you love to run. 

Running for just five to ten minutes a day significantly reduces all-cause and cardiovascular mortality risk. And if you’re wondering how to improve your running pace, increasing your speed can bring even greater benefits. 

The thing about running is that—whether you’re working towards your first marathon or simply want to make it to the end of the road—secretly, we all want to go faster. That’s why we reached out to top running experts to break down how to get faster at running and help you reach your full potential.

Ready, set, go. 

Why is running fast good for you? 

Running fast doesn’t just feel good, it has major physical benefits, too. 

“Not only does running fast help reduce the boredom of running steady every day, it also helps us work our higher-end energy system to burn carbs and fat much quicker,” says 

Dee Allen, and Age Group Triathlete and BornBound Ambassador.

In other words, if you’re looking to lose weight, try increasing your running speed. 

At a physiological level, Allen explains that speed training activates different muscle fibres than slow, steady runs. This wider range of motion improves flexibility, enhances endurance, and decreases injury risk. “Speedwork also helps reduce the onset of fatigue to help you work at a higher zone for longer,” she says. 

Common mistakes that slow you down

The saying goes, don’t run before you can walk. By this point, we’re assuming you have the first two down, but if you want to run quickly, focusing on proper form and strength is essential.

“A big mistake is focusing only on running faster without building a strong foundation,” says Olga Stignii, founder of fitness platform Go & Glow.

Strength training is crucial for injury prevention and speed gains. Exercises like squats, lunges, and deadlifts help build the power needed to run a faster pace.

“Another mistake is bad form—especially posture,” says Stignii. 

Keeping your head up and maintaining an upright posture improves breathing efficiency and balance. Another pitfall? Pushing too hard, too soon. Speed training should be a gradual process.

“Instead of trying to go all out from the start, gradually build up your speed over weeks by incorporating shorter sprints and strength drills,” says Stignii. 

The best drills to get faster

This question is a bit of a ‘how long is a piece of string?’ as every runner will have their preferred exercises. In the end, it’s really up to you. It’s worth asking, what are your strengths and weaknesses? Do you have any imbalances? And what time frame are you working on?

That said, if you’re wondering how to run quickly, certain drills can make a huge difference.

A mix of strength-building exercises and speed drills will help unlock your potential. Box jumps and jumping lunges develop explosive leg power, while agility drills like high-knee sprints and single-leg hops activate fast-twitch muscle fibres.

“I love to include strides in my training,” Allen says. “They help to lengthen muscles and improve running biomechanics and form in a short and manageable way. They also activate the energy and nervous systems [which helps] develop fast-twitch fibres so you are ready to go,” says Allen.

Hill sprints are another top strategy. Alternating between flat speed sessions and hill sprints strengthens key running muscles like your calves, glutes, and hamstrings. Maintaining good posture and arm drive will help you maximize each session. These sessions will not only improve your speed but also increase your endurance.

“Hill repeats are also a staple because strength = speed,” Allen enthuses. “I like to do these pre-session, pre-race, or even after an easy run for extra stimulation.” 

Incorporating these sessions will not only improve your running pace but also build endurance and mental toughness—key for pushing through fatigue when sprinting toward the finish line.

Athletics and CrossFit performance coach Emma Burgon-Kisby recommends sprint drills to improve explosive speed.

“These fibres are essential for those quick, explosive bursts of speed you need when trying to push the pace,” she says. “Training these fibres lays the groundwork for faster running, even during longer endurance efforts.”

To start, aim to include sprint intervals in your workouts one to two times per week. Try
sprinting all-out for 30 seconds, then recover with a slow jog for 90 seconds. Repeat this cycle 6–8 times per session.

The right way to cool down after speed training

Cooling down is crucial for preventing injury and enhancing recovery after high-intensity running.

A light jog for 5–10 minutes will gradually lower your heart rate. Then, stretch your major muscle groups—quads, hamstrings, calves, and hip flexors—to improve flexibility and reduce stiffness.

“Foam rolling is another great way to target these big muscle groups, releasing tension and promoting blood flow to speed up recovery,” adds Stignii. 

Want to get high-tech? Compression boots have also become popular for cooling down and improving circulation, helping muscles recover faster. Although, they probably aren’t essential for the amateur runner… 

Having said that, if you have a TheraGun or any percussion massage tool, use it! 

“Massage tools are a fantastic way to reduce soreness and boost recovery when used consistently,” Stignii says. “Especially on the larger muscle groups.” 

For Allen, a good cool-down routine includes 10-20 minutes of very easy jogging, followed by  10-15 mins of developmental stretches.

“Hold each stretch for 30 seconds, moving deeper as the muscle relaxes,” she says. This method prevents lactic acid buildup and improves mobility.

Stretching also enhances:

• Injury prevention

• Posture

• Range of motion

• Blood circulation

• Muscle recovery

• Increase the length of muscle tendons 

Once you've cooled down, refuel with a high-protein meal to support muscle repair. And if soreness lingers, an Epsom salt bath can help relax your muscles while you reflect on the speed gains you’ve just unlocked.