Running is a great way to improve your fitness and is a great health life hack. Beyond staying healthy, many runners enjoy the challenge of competing in a Race.

In 2016, 16,957,100 runners crossed a finish line at a U.S. road race.

The best part of any race is seeing if you can run a personal best, or maybe even cross the finish line ahead of a friend or colleague and score bragging rights.

To do this, you’ll need to increase running speed.

Maybe you’re looking to get fast enough to grab a coveted spot at the Boston Marathon. Or perhaps you just want to finish faster than you did in your last race.

Whatever the reason, we’re here to tell you what you need to do.

Training Smarter to Increase Running Speed

If you want to run fast on race day, you’ll need to train to increase your speed. Here is how to do that.

1. Master Your Running Form

To help improve your speed, you’ll need to make sure your running form is as efficient as possible. Improper form costs you both energy and speed.

You’ll want to make sure you keep your upper body relaxed and upright. Bend your arms at about a 90-degree angle and keep them swinging forward and back – not side to side.

2. Strengthen Your Core

Having strong core muscles will increase the force your legs can generate. Finding some good core strengthening exercises and doing them a few times a week will keep your core strong and help you increase running speed.

And while you’re at it, lift some weights to help develop stronger, leaner muscles which can help propel you to the finish line.

3. Lose Weight

Losing weight is one way for runners who are carrying a few extra pounds to gain some speed. Every pound a runner loses cuts about two seconds off their mile time.

Just because you’re training hard for a race doesn’t mean you can eat anything you want. Keep an eye on your caloric intake.

4. Interval Training

Interval training involves alternating periods of high and low-intensity exercise to build speed and endurance. The Interval Training allows your body to reap benefits you can’t get running at a steady pace.

A 20-minute workout consisting of interval training burns more calories than a 20-minute workout at a steady pace. And interval training helps build lean muscle tissue at a faster rate than running at a steady pace which will help increase running speed.

5. Say Yes to the Treadmill

You’ll want to be sure to run outdoors to get ready for your road race. But that doesn’t mean you should ignore the treadmill.

For those days when the weather isn’t cooperating or for whatever reason you can’t get outside for a run, the treadmill is your friend.

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6. Use Your Strides

You’ve probably seen runners doing bursts of sprinting followed by slower running and wondered what they’re doing. Wonder no more, they’re doing strides.

Strides are a series of short sprints, usually between 50 to 200 yards. Doing 8 to 10 of these at a time improves your acceleration and will increase running speed.

7. Master Your Cadence

Cadence refers to the number of steps you take while running. This is measured in steps per minute or SPM.

Top marathon runners usually have a cadence above 180 SPM. To increase your stride rate, take shorter, faster steps.

8. Head for the Hills

You probably know plenty of runners who will do anything to avoid running up a large hill. But you’ll want to find a good hill and do hill repeats.

Hill repeats entail running up the hill, then turning around and jogging back to the bottom. As the name suggests, you repeat the process 4 to 5 times.

This will strengthen your legs and can even serve as a form of interval training.

9. Stretch

There are those who believe you should never stretch before a run. But everyone agrees that you need to stretch after you run.

Stretching helps improve your flexibility and will help muscles recover after a hard workout. And it’s always a good idea to use a foam roller to roll out tired muscles after a run.

10. Cross Train

Cross-training, whether in the swimming pool or on a stationary bike, helps by providing a low-impact way to keep active. Taking a break from the intense pounding your legs take while running is a smart way to let your legs recover.

This also allows you to work different muscles than you use during running and will help make you a stronger runner as well as increase running speed.

11. Tempo Run

You can’t get faster if you run at a slow pace all the time. That’s where the tempo run comes in.

During a tempo run, you run at a comfortably hard pace for 20-30 minutes. This will help train your body for the faster pace you’ll be using on race day.

Be sure to start the run out at a slower pace to warm up, and then slow the pace back down at the end to cool down.

12. Dress Smart

If you’re a runner, you’ll want to dress like a runner. Today’s technical clothing made for running will help you run more comfortably.

That’s because the clothing is highly breathable, and wicks sweat which helps your body stay cool. Technical gear can also help prevent chaffing and blisters.

13. Prepare Your Body for the Race

If you are going to nail that race, you’ll want to make sure you are well rested and properly hydrated before the race starts.

Get enough sleep in the days before the race and be sure to keep your water bottle handy so your body will be ready to go when the race starts.

Nail That Race

It doesn’t matter if you are training for a 5k or your first marathon. Following this training guide will help you increase running speed and set you up for the big race.

So, lace up those running shoes and hit the road!

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