Whether you're training for your first 5K or chasing a personal best in a marathon, increasing your running speed can feel like cracking a code. After all, it provides extra excitement when you have goals you’re chasing or personal bests you want to exceed. There’s a certain thrill in making it to the finish line faster than you did before.

Luckily, there’s a proven way to run faster that includes regular training, proper recovery, and good equipment. Let’s look at how to do it step by step.

No matter what your goal is, this easy-to-follow guide will address everything that can help you run faster. We’ll talk about training methods, gear, and daily routines. So, there’s something for everyone, whether you’re a beginner, intermediate, or advanced runner.

Understanding Your Baseline: How Fast Are You Running Now?

To get faster, you first need to know how fast you currently run. This means keeping track of your speed over different distances, like timing yourself for a one-mile run or finding your average pace for a 5K.

Use a GPS running watch or a smartphone app to track your runs. Keep an eye on your pace (how many minutes it takes to run a mile or kilometer), heart rate, and perceived effort. However, checking your phone while running can be awkward and distracting.

That’s where a Coospo heart rate monitor comes in handy — just strap it on and go. It tracks your heart rate accurately in real time, with no need to carry your phone during the run. Perfect for runners who want freedom, precision, and comfort.

Tip: Use the talk test during training. If you can hold a conversation, you're in an aerobic zone; if not, you're likely working anaerobically — where speed improvements happen.

Interval Training: A Cornerstone of Speed Development

To get faster, you need to change how you train. Interval training is a good way to start.

Interval training is a workout where you run fast for a short time, then slow down to jog, walk, or rest. You keep switching between running fast and going slow throughout the exercise.

A two-week study was done with trained trail runners. During this time, the runners took part in three sessions each week where they did sprint interval training. In each session, they ran hard for 30 seconds and then rested for 4 minutes, repeating this for 4 to 7 rounds.

Sprinting for 30 seconds and then resting for 4 minutes worked really well in this study, but there are other ways to improve your speed too.

Other Popular Interval Training Programs for Running Speed

400-Meter Repeats

A classic workout for building speed and endurance. Run 400 meters (one lap around a standard track) at 90-95% effort, then jog or walk for 60-90 seconds. Repeat 6–10 times.

• Beginner: 4–6 repeats
• Intermediate: 6–8 repeats
• Advanced: 8–10+ repeats

Fartlek Training

Fartlek, Swedish for "speed play," combines steady running with bursts of faster running. A sample workout:

• 5-minute warm-up jog
• 1 minute fast run, 2 minutes easy jog (repeat 6–10 times)
• Cool down

This is less structured but improves both aerobic and anaerobic energy systems and makes workouts more mentally engaging.

Optimizing Your Running Form

When you're learning to start running, the key is to just begin and establish a good routine. As you progress and want to run faster, improving your form will help you use your body more effectively and enhance your performance. Here are some simple tips to improve different parts of your running form.

Posture

To improve your posture, begin with how you hold your head. Keep your head up and balanced between your shoulders. Many runners find it useful to look about 20 feet ahead while running to help keep their head in the right position.

Keep your back straight and your chest up to avoid slouching or leaning forward too much. However, don't get too stiff while doing this. Make sure your shoulders stay relaxed so you can move naturally. Lastly, keep your hands loose and arms bent at a 90-degree angle.

Foot Strike and Stride Length

Try to avoid hitting the ground hard with your heels when you run. This can put a lot of pressure on your joints, especially your knees. Many runners think of their heels as brakes. If you strike the ground with your heels too often, it can slow you down.

Avoid Bouncing

It's natural to want to push off the ground to go faster. However, jumping up and down can make you tired faster. The higher you jump, the more impact your legs have to handle when you land. This can wear you out more quickly and even cause injuries.

Recovery and Rest for Runners

Running faster requires stress — but adaptation happens during rest. Skipping recovery not only stalls progress but invites injury.

Tips for Effective Recovery:

• Sleep 7–9 hours a night. Sleep is when most muscle repair and hormone regulation occurs.
• Take rest days at least once a week.
• Use active recovery — light jogging or cycling — to flush out metabolic waste.
• Foam rolling and stretching can aid circulation and reduce soreness.
• Track your Heart Rate Variability (HRV) to monitor fatigue levels and avoid overtraining.

Dr. Stacy Sims, an expert in exercise physiology, emphasizes, “Women in particular need to respect recovery more due to hormonal fluctuations affecting muscle recovery and inflammation.”

Choose the Right Apparel to Enhance Running Speed

Look for:

Moisture-wicking fabrics: Choosing moisture-wicking shirts and shorts for running helps keep you cool and reduces tiredness, so you can run faster and longer.

Lightweight shoes and socks: Start by picking the right running shoes. It's also smart to choose running socks that fit well and don’t slip around. This will help prevent blisters, which can be painful and affect your performance until they heal.

Accessories: On hot sunny days, you might want to wear a light running hat to keep the sun off your face and stay cooler. Wearing running sunglasses can also protect your eyes and help you avoid getting tired during your run.

Get Equipped with the Right Gear to Run Faster at Marathon Sports

Having the right tools can keep you motivated, track your progress, and improve your biomechanics.

Essential Gear for Speed: GPS Running Watch: Monitor pace, cadence, and heart rate in real-time.

Heart Rate Monitor: Chest straps like the Coospo HW9 or optical sensors provide accurate data to train in the right zones.

Performance Footwear: Consider carbon-plated shoes like the Nike Vaporfly or Saucony Endorphin Pro for race day speed.

Running App or Training Plan: Follow guided workouts tailored to your fitness level (e.g., Jack Daniels’ Running Formula or McMillan Running).