Powerful Techniques for How to Increase Running Speed Quickly

A small boost in speed can transform how running feels. When you understand how to increase running speed with the right mix of strength, form, and smart fueling, you stop slogging through miles and start feeling powerful and efficient.

Below are practical, science-backed techniques you can start using this week to get faster safely, even if your main goal is weight loss or better health.

Understand what really makes you faster

Speed is not just about “trying harder.” At a basic level, you run faster when you can apply more force into the ground in less time while staying relaxed and efficient.

Several key factors work together:

Strength in your legs, hips, and core so you can push off the ground powerfully
Good running economy so you use less energy at any given pace
Technique that lets you apply force in the right direction with minimal wasted motion
Adequate fuel so your muscles do not run out of energy mid run

A meta-analysis of multiple studies found that strength training for runners improved running economy by up to 8 percent and boosted performance in time trials by 3 to 5 percent, with sprint speeds up to 3.4 percent faster compared to runners who skipped strength work (ASICS). That means a lot of speed comes from how you train outside of your regular runs.

Build leg and core strength

If you want to increase running speed quickly, strength training is one of the highest return habits you can adopt. You do not need to become a bodybuilder. You just need stronger, more powerful muscles that support every step.

Why strength training works for runners

Strength training improves running by:

Enhancing your ability to use elastic energy, so you bounce off the ground more efficiently
Improving the coordination between your nerves and muscles so you can apply force quickly
Strengthening muscles, tendons, and bones to reduce injury risk and keep you training consistently (ASICS, ISSA)

Studies show that over 6 to 20 weeks, runners who combine strength training with regular running improve running economy by 2 to 8 percent and increase sprint speed, without necessarily gaining bulky muscle (ISSA, ASICS).

Key muscles to target

Running is a full body exercise, not just a “leg workout.” Focus on:

Hip flexors and glutes
Hamstrings and quadriceps
Calves and tibialis anterior (the muscle along the front of your shin)
Core and upper body for posture and arm drive

These groups play a direct role in your stride, stability, and how powerfully you push off the ground (ASICS).

Simple strength routine you can start now

Aim for 2 strength sessions per week on non consecutive days. Keep them 25 to 45 minutes. Choose 5 to 8 exercises and do 2 to 3 sets of 6 to 10 controlled repetitions with a weight that feels challenging by the last few reps.

You can build a routine from exercises like:

Weighted lunges and step ups
Deadlifts
Box jumps or jump squats
Push ups and reverse flys
Weighted calf raises
Nordic hamstring curls
Single leg deadlifts and single leg glute bridges

Using heavier weights for fewer repetitions and including some explosive moves such as box jumps accelerates strength and power gains that translate into more speed on the run (ISSA).

Refine your running form for speed

Form alone will not turn you into an elite sprinter, but small tweaks can unlock free speed and reduce wasted energy. For short sprints and for picking up the pace in a 5K, think about how you apply force to the ground.

Posture and body position

Coaches often talk about a “tall” posture or a “hard post.” This means a straight line from your back leg through your torso to your head, with your pelvis neutral and your chest open. This position lets you drive force vertically and slightly backward into the ground without collapsing at the waist (Outperform Sports).

If you lean too far forward from the hips or hunch your shoulders, you lose power and your stride can feel heavy.

Arm action and rhythm

Your arms help drive your legs. For better speed:

Keep your shoulders relaxed and down
Drive your elbows back, not across your body
Keep your hands moving mostly front to back, not side to side

Effective arm swing improves balance and rhythm and helps you apply more force into the ground, whether you run a fast interval or simply quicken your pace during a long run (Outperform Sports).

Ground contact and foot strike

Elite sprinters spend less than 0.09 seconds on the ground per stride and apply several times their bodyweight in force with each step, often with more than 1,000 pounds of force per stride (Outperform Sports). You do not need those numbers, but you can:

Aim for a quick, light foot strike under your body
Land on a slightly dorsiflexed foot, which means your toes are pulled slightly toward your shin
Think “stiff spring,” not “soft sink” when your foot hits the ground

One useful cue is to imagine pushing the ground behind you instead of reaching forward with your foot.

Use speed workouts strategically

To increase running speed quickly, you need to spend some time actually running fast. That does not mean sprinting all out every day. It means layering different types of faster running onto an easy mileage base.

Types of speed work to include

Across a week, you can mix:

Easy runs to build your aerobic base and help you recover
Short intervals, like 6 to 10 repeats of 30 to 60 seconds faster than 5K pace with equal or slightly longer recovery
Tempo or threshold runs, for example 15 to 25 minutes at a “comfortably hard” pace where conversation is broken
Long easy runs that gradually get longer to build stamina

A real world example from a 23 year old runner showed that consistent training with a mix of easier runs, speedwork, tempo sessions, and long runs led to progress from a 27:05 5K to a 50 minute 10K, 1:57 half marathon, and 4:20 marathon within six months (Reddit). More importantly, the structure and steady mileage around 55 miles per week, plus some strength work, supported ongoing speed gains.

You do not need that volume, but the pattern of combining different run types is useful at any level.

A sample week to get faster

You can adapt the mileage and paces, but a balanced week might look like:

Day 1: Easy run
Day 2: Strength training plus short intervals
Day 3: Easy run or rest
Day 4: Tempo run
Day 5: Strength training plus short, relaxed strides at the end of an easy run
Day 6: Long run at easy pace
Day 7: Rest or light cross training

This approach targets different systems that contribute to speed, while keeping you healthy enough to train week after week.

One of the fastest ways to stall your progress is to do every run hard. Make your hard workouts count, then keep your easy days truly easy so you can show up fresh for the next speed session.

Eat to support speed and fat loss

If you are running to lose weight and improve health, nutrition can feel confusing. You want to run faster and recover well, but you might also want to be in a calorie deficit. The key is to protect your training quality and recovery even as you manage overall intake.

Carbohydrates for energy

Carbs are your primary fuel for faster running and longer workouts. If your carb intake is too low, you are more likely to “hit the wall” as your glycogen stores in your muscles and liver run low (Johns Hopkins Medicine).

Guidelines for distance runners suggest:

Around 60 to 70 percent of your calories from carbohydrates
The remaining from lean protein and healthy fats, around 15 to 20 percent each (Johns Hopkins Medicine)

You can still lose weight within those ratios by maintaining a modest calorie deficit, but you will feel stronger on runs than if you cut carbs drastically.

Protein and recovery

To repair muscles, tendons, and ligaments and to support stronger, faster legs, you need enough protein. Aim for about 0.7 to 0.8 grams per pound of bodyweight each day, or 1.6 to 1.8 grams per kilogram (Runkeeper).

Protein helps:

Reduce injury risk
Support adaptations from both running and strength training
Keep you fuller, which can help you manage appetite while trying to lose weight

Meal timing around your runs

You do not have to eat perfectly, but a few habits make a big difference:

Before runs longer than 30 minutes, have an easily digestible carb rich snack 1 to 2 hours before, like toast with a little peanut butter or a banana
If it has been several hours since your last meal, a small carb focused snack about 30 minutes before can help maintain blood sugar (Johns Hopkins Medicine)
Within an hour after running, have a snack or light meal with complex carbs plus protein, such as yogurt with fruit or rice with beans, to replenish glycogen and support muscle repair (Runkeeper, Johns Hopkins Medicine)

For big race days or your longest training runs, a higher carb diet 24 to 48 hours in advance can boost glycogen stores and delay fatigue, a strategy often called carb loading (Johns Hopkins Medicine).

Focus on quality, not perfection

Instead of chasing a “perfect” diet, center most meals around:

Complex carbs such as oats, brown rice, potatoes, and whole grain bread
Lean proteins like beans, lentils, fish, poultry, or tofu
Healthy fats from nuts, seeds, avocados, and olive oil
Plenty of colorful fruits and vegetables for vitamins, minerals, and antioxidants that support recovery and overall performance (Runkeeper)

This approach fuels faster training, supports fat loss, and helps you feel good day to day.

Put it all together for quick, sustainable gains

You do not need to overhaul your entire life to run faster. You can start with a few focused changes and layer more in as they become habits.

To recap, you can:

Add 2 short strength sessions per week focusing on legs, hips, and core
Practice tall posture and clean arm drive on your next run
Introduce one speed workout and one tempo run each week, surrounded by easy days
Adjust your carb and protein intake so you feel fueled for hard efforts and recovered afterward

Try choosing one change from each category this week. For example, add calf raises and lunges twice a week, clean up your posture with a “tall and relaxed” cue, schedule a short interval day, and have a simple carb plus protein snack after your runs.

As these pieces come together, you will notice your usual pace feeling easier, your breathing settling more quickly, and your confidence growing with every mile.