Tips & Tricks to Run Fast

If you play sports or participate in competitive races, you know being able to run long distances alone is not enough -- you need speed, too. No matter how often you train or how gifted you are physically, your efforts are wasted if you are not using the proper techniques. With first and second place often separated by just one step, increasing your running speed may mean the difference between winning and losing.

  1. Stay Loose

    • If you want to maximize your running speed, keep your body loose as you sprint. Avoid clenching your fists or tensing up any part of your body while you run. A stiff body not only tires quicker, it also slows you down in the process. Gently connect your thumb with your ring finger on each hand to minimize tension, and keep your arms relaxed at your sides, allowing them to swing freely as you run.

    Lean Forward

    • Watch your posture carefully while running to make sure you are leaning forward, not back. By leaning forward during your run, you keep your feet behind you, pushing you forward and keeping your speed up in the process. A simple technique to remember when it comes to executing this is to keep your head in front of your body and chase your nose. This posture will ensure you are continually accelerating during your run.

    Increase Your Cadence

    • Your cadence is the number of steps you take per minute while running. The more steps you take, the faster your running speed is. Run for 20 seconds, counting the number of times your left or right foot hits the ground during that time period, then multiply that number by three to determine your cadence. Fast runners will typically have a cadence of around 90 steps per minute, so aim for a goal of 30 steps in 20 seconds, and keep that pace going.

    Run Hills

    • Pick a hill that features a steep grade and start at the bottom. Sprint as hard as you can to the top of the hill, jog back to the bottom and do it all over again until you are too exhausted to continue. This process will help you develop your speed at the cost of significant pain, but for runners looking to increase speed, the trade-off is well worth it.

    Run on a Treadmill

    • When you use a treadmill for your runs, your feet are forced to move constantly to keep up with the mechanical belt underneath your legs. When running outside, there are a variety of obstacles such as busy intersections or stop signs to put your workout on pause. To build up your speed you need to keep your feet moving rapidly for long periods of time without interruption.