How to Increase Your Running Pace Over Time

Running is one of the most accessible forms of exercise, yet many runners struggle with increasing their pace and shaving off minutes from their run times. If you’re looking to get faster at running, the journey involves more than just putting on your sneakers and hitting the pavement. It requires strategic training, strength building, and nutritional adjustments.

Begin with a Baseline Assessment of Your Current Running Pace

Setting realistic improvement goals starts with understanding your current pace. Do an initial timed run to establish your baseline pace and use this information to track your progress. Once you’ve found your rhythm, it’s time to start a running log to record your times. Employ a running app or GPS-enabled watch to ensure precise measurements for each of your runs. Work out your average speed across various lengths to build a detailed starting point. With this information at your fingertips, you can personalize your training plan to focus on boosting your pace. Recognize your current level of performance to establish realistic goals on your journey to becoming swifter.

Incorporate Interval Training

Interval training is a powerful tool to incrementally increase your running speed. Interval training can be done outdoors with your smartwatch, or on a treadmill at home when the weather isn’t optimal. It involves alternating between periods of intense running and recovery. Engaging in high-velocity runs challenges both your aerobic and anaerobic limits. Taking time to rest and recuperate enables your body to adjust and gear up for the subsequent sprint. As you persist with these interval training sessions, you’ll notice your speed during these high-intensity bursts picking up, which in turn boosts your general running speed.

Use a simple interval structure to begin, such as running hard for 1 minute followed by 2 minutes of walking or jogging.

• 1-minute sprint / 2-minute walk – Repeat 10 times
• 30-second sprint / 90-second jog – Repeat 15 times
• 2-minute high-pace run / 2-minute relaxed jog – Repeat 5 times

With consistent interval training, your pace should naturally increase as your body becomes more efficient at higher intensities.

Gradually Extend the Distance of Your Fast-Paced Intervals

Once you’re comfortable with short intervals, start increasing the distance while maintaining the same speed. This not only improves speed but builds endurance. Make it a priority to maintain consistent speed during your faster running intervals as they progressively get longer. Strive for a modest boost in pace each week to avoid pushing your body too hard too soon. This steady progression helps your body adapt smoothly and minimizes your chances of getting hurt.

For example, if your high-speed interval was initially 200 meters, increase it to 250 meters, then 300 meters, assessing your ability to maintain pace.

• Increase interval distances by 10% each week
• Maintain the pace you’ve set for shorter intervals
• Repeat these extended intervals during your regular training runs

Gradually extending your high-speed intervals enhances your ability to sustain faster paces over longer distances.

What’s the medical science behind interval training

There are several great published medical articles on how interval training can help improve your training. One great article on this is the Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective” by Mu-Jung Huang et al., published in the journal Sports Medicine  in 2017.

What they found was that HIIT was effective in:

• Improving your VO2 max and Exercise Capacity in healthy adults
• Enhanced Metabolic Health, including reducing fat body percentage
• Potential Benefits for Various Population,  where they found evidence that HIIT’s benefits can extend to individuals with various health conditions. They included obesity, metabolic syndrome, and type-22 diabetes.

As always, consult medical professionals before you change your fitness routine.

Include Strength and Flexibility Exercises

Incorporating strength and flexibility training can significantly impact your running efficiency and speed. Boosting the strength in your leg muscles can contribute to a more robust running stride. Enhancing your flexibility allows your limbs to move through a broader arc, boosting your efficiency. Focused training on your core muscles supports better running posture, ensuring energy is utilized effectively during your runs.

Include exercises like lunges, squats, and stretches into your weekly routine.

• Perform strength exercises 2-3 times a week
• Include dynamic stretches before runs and static stretching post-run
• Regular yoga or Pilates can further improve flexibility and core strength

Integrating these exercises into your regimen ensures your muscles are strong and supple, laying the groundwork for a faster pace.

What Role Does Diet Play In Improving My Running Speed?

What you put into your body has a direct correlation with how your body performs. Proper nutrition can significantly affect your endurance, strength, and overall running speed.

If you’re eager to boost your running speed, it’s important to understand the role your diet plays in your performance. Carbs take center stage as your go-to energy source. Ensure they’re a consistent part of your daily intake to keep those legs moving quickly and efficiently. Meanwhile, don’t skimp on protein. This key nutrient is your muscle’s best friend, helping to repair and build them up post-run, which can contribute to faster and more powerful strides. Also, keep in mind the importance of staying hydrated. Water is essential to keep your body functioning optimally, particularly when it’s under the strain of a rigorous running routine.

• Implement these dietary habits to support your speed-training goals:
• Increase carbohydrate intake according to your training intensity and duration.
• Consume protein-rich foods post-run to aid in muscle recovery.
• Drink fluids consistently throughout the day, not just during or after workouts.
• Include micronutrient-rich foods like leafy greens, nuts, and seeds to support overall health.

A balanced diet, proper hydration, and an adequate intake of critical micronutrients create the foundation for a faster and more resilient runner.

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