Our complete guide to upping your stamina and picking up the pace

When you set out on a run, your main goal is probably to beat your personal best (or at least work your way up to it). But when simply telling yourself to “run faster” isn’t enough, how do you actually improve your stamina and increase your running distance? The good news is that we have the ability to intentionally train and continue increasing our running speed over time. And this article will walk you through everything you need to know to improve your running speed, including useful stretches, training tips, and dietary changes that will help you pick up the pace.

Things You Should Know

  • Set a goal for your running time to give yourself something to work toward.
  • Run sprints to increase your stamina. Or, do interval training by alternating between jogging and sprinting.
  • Strengthen your core with crunches and sit-ups, and do weight training to ensure you can hold the proper running form.
  • Eat a balanced diet, drink plenty of water, and give yourself rest days to keep your body in tip-top shape.
1

Set a goal for yourself.

  1. Goals motivate you and give you a tangible number to reach for. You can set a goal that involves running a certain distance in a specific length of time—for example, your goal could be to run 1 mile in 8 minutes. Alternatively, you could set yourself a goal that involves increasing the number of steps you take in a minute or your cadence. The fastest runners in the world have an average cadence of around 180 steps per minute.[1]
    • It is important to have a specific goal in mind as you are training to run faster.[2] Having a goal will increase your motivation and force you to push yourself that little bit harder in order to attain it.
    • To find your current cadence, run for 60 seconds, counting the number of times your right foot hits the ground. Then, double this number to find your existing cadence.
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3

Practice fartleks, a version of interval running.

  1. Vary your running pace randomly to increase your stamina. "Fartlek" is a Swedish word meaning "speed play." To do fartlek training, head out on a 40- to 60-minute run, then pick a spot to start sprinting. Sprint as fast as you can for as long as you can (usually only 1 to 3 minutes), then slow back down to your normal pace.[4]
    • Fartleks are a very flexible training method, and you can decide what the ratio of jogging to sprinting will be, depending on how you're feeling on a given day.
    • Most runners don't use very exact methods or timing for doing fartlek training. A lot of times, runners will simply decide to sprint until they get to a particular landmark, like a telephone pole or fire hydrant. The length of the sprint is entirely up to you and your body's ability.
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4

Try tempo runs.

  1. Keep your heart rate up during a run to improve your running speed. To figure out your ideal “tempo,” or running speed, use a running pace calculator. Plug in your information, like a running distance and how long it takes you to run that distance, then mark down the pace that you can comfortably run for 30 minutes. Do a tempo run by heading out and running at your maximum pace for at least 30 minutes to keep your heart rate up the entire time.[5]
    • Your tempo pace may be faster than you’re used to maintaining. If you need to slow down, that’s totally fine.
    • Many runners like tempo runs because they’re so customizable to each person.
5

Practice interval running.

  1. Try different running paces to increase stamina and running distance. Interval running has been shown to increase both speed and stamina in athletes.[6] To do an interval run, run at a medium pace for 1 minute, then jog for 2 minutes. Repeat this cycle 4 times, then cool down at a walking pace for 5 to 10 minutes.[7]
    • By switching back and forth between running and jogging, you’ll not only increase your average running speed, but you’ll increase the distance you can run, too.
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6

Run hills.

  1. Use hills to gradually build speed over time. Either find a hill outdoors somewhere or use a treadmill with an incline setting. Run up and down the same hill going as fast as you can for as long as you can. Over time, your endurance and your stamina will increase, leading to faster run times.[8]
    • Hill runs are actually better for your body too, as they help you to achieve high intensities while limiting the joint shock caused by pounding on flat surfaces.
    • To really get the intensity level up, you can try doing some hill sprints. This involves running up a fairly steep hill for 30 to 60 seconds, at the maximum speed that you can physically maintain for that length of time.
12

Maintain a balanced diet.

  1. Eating right gives you the fuel you need to stay healthy and run fast. Be sure to eat plenty of fruits, vegetables, lean protein, healthy carbs, and healthy fats. Runners often need more carbohydrates than those who don’t run, so focus on getting 60 to 70% of your diet from healthy carbs.[15]
    • Small portions of whole-grain rice and pasta (rather than their white counterparts, which are void of nutrients) are also a good mealtime accompaniment to lean meat and veggies, making dinner time healthy, tasty and satisfying—a much sought-after combination![16]
    • Don’t forget to drink water. Since you’re exercising often, keep a water bottle nearby and drink whenever you’re thirsty. Stay away from dehydrating liquids, like caffeine and alcohol, as much as possible.

Running Tips and Tricks

Expert Q&A
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  • Question
    Why do I struggle to breathe when I'm running?
    Francisco Gomez
    Francisco Gomez
    Competitive Runner
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Competitive Runner
    Expert Answer

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    That means that you're running at too fast of a pace for your endurance level. Slow down so you can control your breathing while you run.
  • Question
    How quickly can I improve my running speed?
    Francisco Gomez
    Francisco Gomez
    Competitive Runner
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Competitive Runner
    Expert Answer

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    You should only increase your speed or pace by a maximum of 10% each week.
  • Question
    What’s the best way for a kid to start running faster?
    wikiHow Staff Editor
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
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    Talk to your PE teacher or a coach about doing speed drills. They can teach you good running techniques to improve your speed and help you run without hurting yourself. Just like an adult, you should also do warmups and cooldowns before and after running to prevent injuries. Eat a healthy diet and sleep well to give yourself energy and help your body continue to grow and get stronger!
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About This Article

Francisco Gomez
Co-authored by:
Competitive Runner
This article was co-authored by Francisco Gomez and by wikiHow staff writer, Hannah Madden. Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running. This article has been viewed 4,136,331 times.
36 votes - 71%
Co-authors: 444
Updated: February 9, 2023
Views: 4,136,331
Article SummaryX

To run faster, try adjusting your running form, which can help improve your speed and aerodynamics. When you run, remember to lean forward and push off firmly with each foot. Pump your arms actively instead of letting them bounce with your body’s normal rhythm. Keep your elbows bent at a 90-degree angle to help propel yourself forward, and keep your spine straight with your center of gravity in front of your chest. Try to run every day since the more you run, the faster you'll get. Aim to do 4 to 5 hill sprints every time you go running. Hill sprints are one of the best ways to improve your speed. If you want to run faster over long distances, try to push yourself to run a little farther every time you go for a long-distance run. Over time, your body will adjust to the longer distances, and your time will start to improve. Keep reading to learn how to breathe properly while you run.

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