How Fast Can You Increase Your Running Speed

When it comes to running, one of the most common goals is to increase your speed. Whether you’re a beginner looking to improve your pace or an experienced runner aiming to set a new personal best, there’s always room for improvement. But how fast can you actually increase your running speed? Let’s dive deep into this topic and explore the different factors that can influence your speed gains.

Consistency is Key

First and foremost, it’s important to understand that increasing your running speed takes time and consistency. It’s not something that can be achieved overnight. You need to be patient and dedicated to your training in order to see significant improvements.

Personally, I’ve found that setting aside specific days for speed workouts and sticking to a consistent training schedule has helped me see the most progress. By incorporating interval runs, tempo runs, and hill workouts into my routine, I’ve been able to gradually increase my speed over time.

Quality Over Quantity

While consistency is important, it’s equally crucial to focus on the quality of your training rather than simply logging more miles. Running faster doesn’t necessarily mean running longer distances. In fact, pushing too hard without proper recovery can lead to injuries and setbacks.

I’ve learned that incorporating shorter, intense workouts into my training has been more effective in increasing my speed. This could include sprint intervals, where I run at my maximum effort for a short distance, followed by a recovery period. By challenging my body with high-intensity bursts, I’ve been able to improve my overall running speed.

Strength Training for Speed

In addition to running, incorporating strength training exercises into your routine can also help improve your running speed. Building strong muscles, especially in your lower body, can enhance your power and efficiency while running.

Personally, I’ve found that exercises like squats, lunges, and plyometric drills have been beneficial in strengthening my legs and improving my speed. By incorporating these exercises into my regular routine, I’ve noticed an increase in my running performance.

Proper Technique and Form

The way you run can also have a significant impact on your speed. Paying attention to proper running technique and form can help you run more efficiently and ultimately, faster.

Personally, I’ve found that focusing on my posture, stride length, and arm swing has made a noticeable difference in my speed. By maintaining an upright posture, taking shorter and quicker strides, and engaging my arms in a controlled manner, I’ve been able to run more efficiently and shave off precious seconds from my race times.

The Role of Rest and Recovery

Lastly, it’s important to emphasize the role of rest and recovery in increasing your running speed. Pushing your body to its limits without allowing it time to recover can lead to burnout and injuries. Adequate rest and recovery are essential for muscle repair and growth.

Personally, I’ve learned the importance of incorporating rest days into my training schedule. Taking a day or two off from running each week allows my body to recover and adapt to the demands of my training. It’s during these rest periods that my muscles can rebuild and become stronger, enabling me to increase my running speed over time.


So, how fast can you increase your running speed? The answer lies in consistency, quality training, strength training, proper technique, and adequate rest and recovery. It’s a combination of all these factors that will ultimately help you improve your speed and become a faster runner.

Remember, progress takes time, so be patient with yourself. Set realistic goals, stay committed to your training, and trust the process. With dedication and perseverance, you’ll be amazed at how fast you can increase your running speed.