How to Improve Running and Perfect Your Form for Faster Results

Running is a fundamental part of almost every sport. Whether training for a specific event or increasing your endurance for a sport like basketball or soccer, improving your running will help your overall athleticism and performance on the field or court. If you’ve ever hit a plateau in your running routine or experienced an injury that set you back, you know how frustrating it can be to get back on track. Luckily, there are ways to improve your running to run faster, more efficiently, and with less risk of injury. Learning how to increase athleticism through targeted running techniques can make a significant difference in both your speed and stamina. Doing so will help you feel stronger and more confident in every stride. This article will explore how improving running can help you achieve your goals and return to doing what you love.
‍
One way to improve your running is to use a mobility app like Pliability. Focusing on the right mobility can reduce stiffness, improve your range of motion, and enhance your performance in running workouts and your next race.

How to Improve Running and Make Every Mile Feel Easier

Consistency Is Key to Improving Running

When you first start running, the most critical factor to improve your performance isn’t speed or distance; it’s consistency. Before you begin to vary your workouts, like increasing your speed or adding interval training, it’s crucial to establish a routine. This will help your body adapt to the changes associated with running and build a solid fitness base to improve your performance. 

Aim to get out three to four times a week for 30 minutes and run, even if you walk some of the time. “That’s telling your body it needs to adapt to this change, and your body will respond,” says Paul Warloski, a Milwaukee-based, RRCA-certified running coach. Except in the case of injury, think about making your weekly runs non-negotiable, and ideally start your runs simultaneously on the days you run. The body and mind will learn to anticipate and prepare for the run.

Strides Are Your Friend

Before jumping headfirst into sprint workouts, consider starting with strides instead. “Strides are gradual accelerations over the course of 20 to 30 seconds, until you crest briefly at your top speed and then decelerate for another 30 seconds back to your normal running speed,” says Whitney Heins, a Knoxville, Tenn.-based, VDOT-certified running coach and founder of The Mother Runners. 

‍“Doing a couple of these during a run, even just a few times a week, can have a profound impact on your fitness.” Most importantly, they’re easier on the body than sprints, while you still get the additional stress that strengthens your bones, tendons, muscles, and joints. “Plus, because it’s gradual, you focus on good form and don’t [get] tired as fast,” she says. “That’s important because when you [feel] fatigued, you get sloppy on your form, and that’s when injuries can happen.”

Hill Repeats Build Strength and Power

Even if most of your training runs are done on flat, level ground, that doesn’t mean your races will always be that way. Also, even if you don’t race, learning to run hills can boost power, stride, and endurance, said New York-based, RRCA-certified running coach Lawrence Shum. “Hill training is never easy, but by doing repeats, the body learns to lengthen its stride and move in a more dynamic way,” he said. “It’s especially beneficial if you’re racing on a hilly course that has a lot of elevation changes. This training will get your body prepared for those hills much better.

” Unlike strides, which can be peppered into an everyday run at random, he said hill repeats are best when you set aside time to do them effectively. A typical hill workout will run up a hill at a moderate pace, about seven on a perceived rate of exertion, or PRE, where 10 is your maximum effort, and then come down easy, at about a four on the PRE scale, as your recovery time. Then repeat six to eight times, Shum said. He said that once you get the knack of hill repeats, you can change it by doing ladder-ups. 

That means your first run up the hill will be a six PRE, followed by seven on the next run up, then eight, nine, and back down to an eight, seven, and six. “This helps you play around with intensity, and you’ll better understand how cranking up your PRE affects your form and stride,” he said. “A common misconception is that you can learn to run hills just by running on hilly terrain, without a specific training plan,” he said. “That does help, but doing hill training will benefit you more because it’s highly focused.”

Speed Play Makes Training Fun

Here’s where the sprinting comes in, but in a more enjoyable way because you get to use the fun Swedish word, fartlek. This is a form of unstructured speed work, where you mix periods of moderate-paced running with brief, all-out sprints that tend to use time or landmarks. For example, an easy jog can be interspersed with sprinting to the next tree or stop sign, then back to a regular pace. “This is a fun and weird workout,” Shum said. “Basically, you’re putting an interval workout into a run, and you can modify it however you want.” For example, you might have three minutes of running, then one minute of sprinting, repeated for 10 minutes or 10 miles, or anything in between. 

You can also ladder this, similar to hill repeats, where you have five seconds “on” for sprinting, then 10, 20, 30, 20, 10, five, with moderate-paced running between those sprints. Another major bonus is that this helps break up a longer run that might feel monotonous otherwise. And if you’re running with a friend or running group, fartlek training can create mini races inside an otherwise standard training run.

Cross-Training Reduces Injury Risk

Even if running is your passion, doing only one type of activity can come with a higher injury risk. That’s where overuse issues come in, and research suggests that’s especially the case with: 

• Knee and ankle problems
• Tendon sprains
• Stress fractures

Adding other activities to your week is essential to get better at running while reducing injury risk. 

‍“Cross-training is my favorite tip for improving your running, because it works similar muscles that you use for running but doesn’t put repetitive stress on them in the same way,” Shum said. “The best example is cycling. Both exercises work your quads and calves, but they’re targeted differently because of how your foot works with the rest of your leg.” Cross-training can also encompass various activities, including strength training, yoga, dancing, swimming, and anything else that gets you into a different range of motion. “The more variety you include in your fitness mix, the better your running will be,” he said.

Run More Often to Increase Speed

In many cases, increasing your weekly mileage will help boost your overall speed. If you’re running once a week, start by adding two to three additional run days to push past your plateau. Do you have the goal to increase your running pace? 

‍Plan on running at least two or three days each week. Even if the weather isn’t ideal, you can always wear treadmill running shoes and train indoors. If you’re already running frequently, vary the distance and intensity of your workouts to avoid injury or burnout. 

Work on Your Form

Proper running form can make you a more efficient runner, which will help boost your speed. Making even minor adjustments to your posture and gait helps your body move with less exertion and more ease. The result is that you have more energy available to help fuel a faster running pace.

Count Your Strides

Counting your strides can help increase your stride turnover, the number of steps you take every minute you run. Doing so will help you run faster. Run for about 30 seconds at a pace you can sustain for three miles, and count each time your right foot hits the ground. Double the number to get your overall stride turnover rate. Many runners target a turnover rate of about 180. 

This number is highly variable, but new runners generally tend to have a stride rate on the lower end. You will likely get faster by improving your turnover rate. To increase stride turnover, start by running for 30 seconds at your current pace. Then, jog for a minute to recover and run for 30 seconds again, trying to increase the count. 

Focus on taking quick, light, short steps, as if you’re stepping on hot coals. Repeat five to eight times, trying to increase your rate each time. Eventually, a faster turnover rate will feel natural during your longer runs.

Develop Your Anaerobic Threshold

The anaerobic threshold is the exertion at which your body switches from aerobic to anaerobic metabolism. Your ability to maintain effort while using anaerobic systems is limited. By improving your fitness, you won’t hit this point as quickly. Tempo runs, or runs at a slightly slower pace than you’d typically use, can help develop your anaerobic threshold, which is critical for running faster. 

Many fast runners schedule at least one tempo run each week. Your tempo run pace should feel “comfortably hard,” like a 10K race pace. You shouldn’t be running so slow that you could carry on a conversation, but you shouldn’t be gasping for air.

Practice Fartleks

Fartlek, a Swedish word that means “speed play,” is a simple, quick burst of speed that varies in distance. Use fartlek training to run specific intervals if you can’t access a track or another measured space. Lampposts or telephone poles can be your interval markers when running along the road. 

After warming up, sprint for two lamp posts, recover for two, and repeat the pattern until you’ve covered a mile. These speed “pick-ups” help you learn how to get comfortable running faster. If you like to listen to music while you run, sprint for the duration of the chorus of your favorite song. Or, if you’re running in your neighborhood, sprint past 10 mailboxes, then recover for another.

Run on a Treadmill

While most runners prefer training on the open road, you can also use a treadmill to improve your speed. In general, treadmill running is easier than running outside. On a mechanized treadmill, the belt moves on its own underneath your feet, so less effort is required from you. Also, there are no obstacles such as wind or variations in terrain to challenge you. 

To simulate such elements, you can set your treadmill’s incline between 1% and 2%. Using a treadmill to learn how to run faster can help you train to turn your legs over quickly with greater ease, helping you transfer the skill to your outdoor runs. Treadmills also allow you to structure intervals and hill runs more precisely.

Let Your Body Recover

Don’t assume that running hard every day will make you faster. Rest is critical to recovery and injury prevention efforts. You may run more quickly when you take at least one day off each week. You can still participate in physical activity on your recovery days, but keep it easy and enjoyable. 

A break from high-intensity activities can benefit your brain and improve your emotional health. During rest days, your muscles build and repair themselves. If you train every day, you will impede your learning to run faster.

Follow a Training Plan

A simple training plan can help you stay organized and focused if it’s overwhelming to schedule speed- and endurance-boosting workouts. Choose a plan that targets the specific distance you want to train for. For example, if you’re going to run a faster 5K, use a training plan specifically designed for that distance. 

You’ll also find plenty of training plans for longer distances, but you should only target one race at a time, starting with shorter races first. Although training for a half marathon or a full marathon will prepare you to go the distance of a 5K, they won’t include 5 K-specific speedwork. Following a training schedule specific to a designated race will make you more likely to get results.

Consider Your Weight

Runners who are overweight may run faster by losing weight. Of course, that doesn’t mean you have to lose weight, especially if you are content with your size and your doctor has not advised you of any potential health concerns. Consult a physician before beginning a weight loss plan. Your doctor can help you determine how much weight you should lose, if any, and what methods are safe for you.

Improve Your Eating Habits

Improving your nutrition may help you learn to run faster. Both macronutrients (protein, carbohydrates, and fat) and calorie intake are essential. Be sure you are consuming enough protein to build stronger muscles and the correct number of complex carbohydrates to provide adequate fuel for challenging workouts. Eating the right kind of fat is vital to maintain healthy joints. Evaluate your caloric intake and your macronutrient balance and see how they compare to recommended intakes for a balanced diet. 

Eliminate foods that don’t provide good nutrition. Consider investing in a session with a registered dietitian specializing in sports performance to ensure you get the macro and micronutrients you need. Limit empty-calorie foods (candy, sweetened sodas or tea, starchy fried snacks, baked goods, and other heavily processed foods) and build healthy, balanced meals around nutrient-dense foods such as lean proteins, leafy greens, whole grains, and healthy fats.

Wear Lightweight Running Gear

Some running gear adds excess bulk and weight, slowing your pace and hindering your performance. Invest in running gear made from lightweight fabrics and materials. Also, consider getting a pair of lighter, faster-running shoes (unless your feet benefit from additional support). 

Of course, there is some gear you don’t want to run without, especially on long runs. Things such as a cell phone to call for help if you need it and water to stay hydrated on a hot day are often non-negotiable. Your health and safety are more important than improving your running time.

Stretch Regularly

Inflexible joints can hinder a faster running pace. You’re not likely to move efficiently when your body has a limited range of motion. Tight muscles can also make you more susceptible to injury. If an injury sidelines you, your pace will probably pay the price until you recover. Stretch after every run, spending five to 10 minutes performing simple calf, hip flexor, and quadriceps stretches to keep your body functioning optimally.

Strengthen Your Core

Believe it or not, the strength of your core muscles can affect your running pace. Stronger abdominals improve your running posture for more efficient breathing and free up your legs to work harder. Runners who want to run faster should add core exercises. Practice doing planks, and hold them for one minute or more. Or add abdominal curls, bicycle crunches, or basic bridges to the end of your runs.

Prioritize Sleep

Fast runners are often well-rested runners. So, one of the most innovative ways to improve your running performance is to get enough shut-eye. The National Sleep Foundation recommends that most healthy adults get between seven and nine hours of sleep per night. Experiment with this range to determine the best amount of sleep for you. To maximize your sleeping time, practice smart sleep hygiene. Go to bed at the same time each night. Make your bedroom a device-free zone by keeping electronics in another room and decreasing the temperature slightly to get a better night’s rest.

Lift Weights

Strength training builds stronger muscles to help improve speed and overall performance. It can also help reduce your risk of injury when learning to run faster. Schedule short strength training workouts each week. If you don’t have access to a gym or health club, perform bodyweight exercises like push-ups, lunges, or squats to build more muscle. 

Doing these workouts immediately after a hard run or later the same day can be beneficial if you can. Then you can fully recover on your easy days without overdoing it.

Experiment with Resistance

When learning to run faster, use workout tools and gadgets such as an anti-gravity treadmill, a running parachute, or speed bands for increased power and performance. Of course, these tools take some practice, and some require you to enlist a workout buddy to use them. The bands can be attached to a stationary object or a training partner so that you have to pull away as you run forward. 

Some runners also attach bands to their legs and run in place against resistance to improve speed. If you try one of these options, it’s often a good idea to work with a qualified trainer who can show you how to use them properly.

Cross-Train

While running exercises are explicitly designed to improve your pace, sometimes the best way to learn how to run faster is to take a short break from the sport and cross-train with other activities. Cross-training can include spinning, CrossFit, swimming, and even soccer, all of which can help develop cardiovascular endurance. 

Cross-training can increase your flexibility and range of motion in your joints, build mental toughness, and improve your overall strength. Cross-training can provide you with a mental break from running. You can give it your all once ready to lace up your shoes and hit the pavement again.

Run With a Group

Running with a group will motivate you to keep training, and many people find they push themselves harder when they train with others. Many running groups include coached interval training workouts and other targeted programs. You can often find a running group in your neighborhood for free. Ask about groups at your: 

• Local running store
• Work
• Health club

Finish Strong

If you’re interested in racing and want to learn how to run faster, you can occasionally train like you were racing. That means including a fast sprint to the finish at the end of your runs. Picking up the pace for the last few miles of your runs improves your endurance and prepares you for race day conditions. Increase your pace by about 20 to 30 seconds for the last mile.

Speed Workouts

Incorporate speed workouts into your running schedule to help you run faster. 

800m (Half-Mile) Repeats 

• 10-minute warm-up 
• Run 800m at 5K race pace + 1 minute easy recovery 
• Repeat 800m/1 minute recovery four more times, 5-minute cooldown 
• Mile Repeats 

10-minute Warm-up 

• Run 1 mile at 5K race pace + 1 minute easy recovery 
• Repeat 1 mile/1 minute easy recovery two more times 
• 5-minute cooldown 

6-Minute Repeat 

This is an excellent option if you can’t access a track or treadmill (though a running watch or another timing device is required). 

10-minute Warm-up 

• Run for 6 minutes at 5K race pace + 1 minute easy recovery 
• Repeat 6 minutes/1 minute 2 more times 
• 5-minute cooldown

Choose Lightweight Running Shoes And Gear

Run in lightweight shoes and a proper running kit to skim off any weight slowing you down. Lightweight running shoes differ from regular trainers because they use new kinds of extra-light foam soles while stripping back any unnecessary weight. 

The same goes for clothing. If you’re running in cotton T-shirts and a pair of old joggers, you’ll notice a dramatic difference when you start wearing lightweight, breathable fabrics that dissipate moisture and dry quickly.

Skipping Rope Workouts

Using a skipping rope can make you a faster runner and is an excellent training method for speed, used by many of the world’s most successful athletes. Skipping forces you to move your feet fast while keeping your core and upper body strong. Faster feet can make you a faster runner overall, and skipping helps engage your fast-twitch muscles. You can also introduce different skipping routines into your workout to keep it interesting.

• Complete one minute of standard back-to-front skipping, jumping about 6 centimetres off the ground. 
• Rest for 15 seconds. 
• Complete one minute of slalom skipping, where you jump about 20 centimetres off the ground and land on both feet to the right, before jumping another 20 cm off the ground and landing on the left. 
• Rest for 15 seconds. 
• Complete one minute of running-skipping, running in place, and ensuring the rope passes under one foot at a time.

As your confidence grows, add in other skipping exercises.

Build a Durable Body Outside of Running

Mileage capacity varies among runners, influenced partly by genetics but primarily by factors beyond running itself. These elements are critical in preventing injury and burnout as mileage increases:

• Strength training
• Mobility work
• Quality sleep
• Sound nutrition
• Proper recovery
• Stress management

Strength training is especially vital for long-term progress and durability. Aim for 60–90 minutes of strength work weekly, focusing primarily on the legs but including full-body exercises to support overall running performance. Consistency is key in splitting sessions into two longer workouts or brief daily routines.

Related Reading

• Benefits of Sports Massage
• How to Improve Athletic Performance
• Sports Performance Analysis
• Athletic Performance Testing
• How Long Does Alcohol Affect Athletic Performance
• How Does Iron Deficiency Affect Athletic Performance?

Tips to Perfect Your Running Form

Proper running form is like having a big, fat bank account. The more you have saved up, the easier life becomes. A good stash of running form can help you: 

• Run faster
• Reduce injury risk
• Improve your overall efficiency
  

Of course, everyone has their way of running (correct running form isn’t a one-size-fits-all proposition) and should run the most natural way for their body. There are specific pillars that the majority of experienced runners and athletes agree upon: feet landing underneath your centre of mass rather than far out in front of you; a quick, snappy cadence, somewhere between 170 and 185; and an upright posture, with no leaning from the waist. 

How Poor Posture Sabotages Speed and Increases Injury Risk

Dialling in your running posture can help make you faster and more resilient to injury. A recent study found two postural faux pas that are particularly predictive of injury. The first was ‘forward head posture’, which results when the head tilts forward from the average trunk lean angle. This can cause ‘imbalances between the hip flexors and extensors’. 

It was found to increase injury by 50%. The second was the difference in ‘hip hike’. This refers to the amount the pelvis drops on the non-load-bearing side during running. Non-injured runners in the study had a difference of one degree or less. Injured runners, by contrast, had a difference of three degrees or more. This resulted in a 17 times greater risk of injury. 

Simple Technique Tweaks to Improve Running Form and Prevent Injury

To address a forward head position, focus on running taller as if lightly pulled up by a balloon above your head. ‘This may improve efficiency and reduce stress on the hips and hamstrings,’ says running physio Tom Goon.

Running slightly wider, not allowing your knees to touch, or increasing your step rate (cadence) by 5-10% can reduce pelvic drop. You can also run to the beat of a metronome or music. “It’s best to work with a health professional to guide you on any changes to your running gait so it’s specific to your needs and they can provide feedback to improve your technique,” says Goon. 

10 Exercises to Help You Improve Your Running Form 

1. Balance Test 

Core strength is essential for good posture. An upright posture with a slight forward lean (from the ankles) ensures efficient forward acceleration and reduces stress on the body.

“The core muscles in your abs and lower back provide the foundation for every movement you make,” explains running coach, writer, podcast host, and founder of West London running crew Track Mafia, Cory Wharton-Malcolm. “Therefore, keeping your core engaged when you move helps you to run tall with a good posture and helps your legs move freely and efficiently. Find the sweet spot, braced just enough so you can still breathe easily.”

Drill: 

• Stand on the balls of your feet, just less than shoulder-width apart. 
• Use your abdominal muscles to control your posture for 60 seconds while keeping your balance. 

2. High Knees 

Increase your knees’ range of motion during the swing phase. With your knee more bent, you can move faster with less effort.

Drill: 

• Stand in your push-off position, with your left foot forward and your right foot back. 
• Lift your right heel like you’re toeing off. 
• From here, perform a high knee lift. 
• Replicate this in your runs for 10-15 seconds on each side. 

3. High Hops 

Get the most from your push-off, from where your foot is flat on the ground to where your hip, knee, and ankle are fully extended. Improving this will help you to achieve a faster flight phase.

“Your feet should land gently where it feels most natural, whether that’s on your forefoot, midfoot or heel. The aim is that regardless of what part of your foot you land on, you land with them as close to beneath your hips as you can,” says Wharton-Malcolm. 

‍“Your foot landing too far in front of you is called overstriding and I liken it to being in a car and pressing the brakes and the accelerator at the same time, you’ll continue moving forwards, but you’re slowing yourself down, wasting energy unnecessarily and putting extra strain on your knees, hips and lower back.”

Drill: 

• Perform six 50m reps high-hopping on alternate legs with a walk-back recovery. 
• Ensure my leg is fully extended on take-off every time. 

4. The Midline 

Beware the crossover gait. If you imagine a line between your legs as you run, each foot needs to land on either side of that line. If they cross it, you’ll land more on the outside of your foot, adding stress to your muscles and tendons.

Drill: 

Find a line on a track or football pitch, and run eight 100m reps, keeping your feet on either side of the line. 

5. Squats 

The forces experienced as your foot hits the ground can be up to three times your body weight. Strong quads control flexion and minimise the shock.

Drill: 

• Keep your arms at your sides, and bend at the hips and knees to lower your body until your thighs are parallel to the floor. 
• Hold, then press back up. 
• Perform three sets of 10 reps. 

6. Cadence 

For optimum efficiency, avoid excessive flexion through your joints as you land. Pronounced ankle, knee, and hip flexion reduces the impact shock but decreases rebound. Minimising it can keep you on the go faster.

“A great way to help lessen the risk of overstriding is to increase your cadence or stride rate, the total number of steps you take in a minute. You can try fast feet drills or imagine crushing grapes under your feet using rapid, small steps. You can also use a metronome app set to your desired cadence, or run to music with your desired beats per minute (bpm). 

Many of us run between 150 and 170 bpm, so if the goal is to pick it up, I’d aim for a 5% increase. When I started working on mine, I tried drum and bass, which is around 175 bpm. I wanted to hold it for one minute, then two, and so on.

Drill: 

• Count the number of right footstrikes achieved in 20 seconds during a run. 
• Aim for 30. 

7. Arm Swing 

If your arms swing across your chest, this can translate to your legs and upset my form. An equal arm swing will help keep your legs straight.

Drill: 

• Stick two labels on your running top, on the side of my ribcage, two inches below my chest. 
• Perform 50m warm-up sprints, drawing my shoulders back and swinging my upper arms forward and back to touch the labels. 

8. Tyre Sprints 

Focus on pushing forward through your hips with each step. This will utilise your gluteal and hamstring muscles in the push-off and keep your centre of gravity consistently rolling forward.

“Strong and balanced hips help you to run more efficiently, giving you more stability, power, and drive,” says Wharton-Malcolm. “As you run, try driving your hips ever so slightly forward. It takes time and practice, but it’s important because if your hips aren’t doing what they’re supposed to, your legs won’t be able to access the power needed to help you run with strength.”

Drill: 

• Tie a tyre behind you, and use the resistance.
• Lean forwards and perform six 60m sprints, fully extending my legs, with walk-back recoveries. 

9. Create a Gap 

If your knees brush against each other while you’re running, there’s a good chance that’s from hip adduction, something that leads to an inefficient stride and, potentially, injury.

Drill: 

• Try to create a small gap between my knees while running. 
• Strengthening the glutes is unlikely to address this independently, although these resistance-band exercises are still worth doing. 

10. Run Tall 

Excessive ‘trunk’ lean (in other words, leaning from my waist) encourages over-striding. “I’m sure you’ve heard the term ‘run tall’ or run as if you have a helium balloon attached to your head, lifting your body up and forwards at the same time,” says Wharton-Malcolm.

“This means having your head lifted and my upper body in a straight line, not bent forwards at my hips or hunched at my shoulders. It also helps to look ahead at something in the distance, rather than the floor directly in front of you.”

Drill: 

• Ask someone to film me running side-on, and see if I’m leaning forward a lot from the waist. 
• Try to ‘run tall’ and look straight ahead at the horizon, rather than downward (providing it’s safe to do so and there’s nothing to trip over).

Related Reading

• Adaptogen Benefits for Athletes
• Athletic Performance Counseling
• How to Increase Stamina for Running
• How to Run a Faster Marathon
• How to Get Faster at Sprinting
• How to Improve Agility

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to: 

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better. 

Sign up today for 7 days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

Related Reading

• Best Peptides for Athletic Performance
• How to Improve Sports Performance
• Cross Training for Swimmers
• Best Vitamins for Athletes
• Goal Setting for Athletes
• Breathing Exercises for Athletes
• Cross Training for Runners
• Strength Training for Athletes

‍

‍