How to get faster at running long distance
Everyone wants to run really fast. But how do you actually do it? Here’s my advice on how to get faster at running. Whether it’s longer distance, running a mile or somewhere in between, there’s a few things you can do to get faster when you run.
How long does it take to get faster at running?
It depends how seriously you’re taking this training, and how much running you’ve been doing in general recently and historically. For example, if you’re a total newbie to this, you’re better off reading my guide to runners for beginners. It might take you a few months if you’ve not really run before.
But maybe you’re a more seasoned runner historically, and you’re taking it more seriously. Let’s say you’re doing at least 2 or 3 runs a week, you’re likely going to see improvements in your pace far quicker, because you’re not having to build up to the work. You’re building on good foundations. So it could be in a few sessions, or a couple weeks. But go at your own pace.
Don’t over do it.
How to get faster at running without running
What? Can you even do that? How do you get faster at running without the actual running? Don’t assume to become a faster runner, you should just always run and run fast. No, there’s a few things you can try as a more holistic approach to help your running pace and performance overall.
1. Add strength training
Doing some form of strength training will help you become a better runner. You’re building your muscles in a different way than when you’re just jogging. I talk more about how I balance strength training and running over in another blog.
2. Yoga, pilates or stretching
I mean, you should definitely be stretching properly after every run anyway, and before! But yoga and pilates can really help your flexibility and muscles too. And I’ve definitely felt the difference of doing a 5k run, and then the next day a pilates class can really work wonders for runners.
3. Diet
I don’t mean dieting as in eat less and go on Keto. I mean fuelling correctly. Eat right before you run and you will run faster. You’ll have more energy. You’ll be able to focus a lot more on your pace, your breathing, your form, everything. You’ll feel in control and that’s key to a great performance as a runner.
If you don’t pay much attention to what you eat before your run (or even during if you’re a very long distance runner), then you might not feel great. You’ll feel the total opposite to the above; low energy, low focus, and hunger!
Check out the article linked just above for some inspiration. I’ve eaten a balanced meal the night before a run, had a sufficient breakfast for fuel, and then felt completely in control on my 10k pace for example. I felt good and steady the whole route and had enough in the tank at the end to power to the finish line (outside my house!).
4. Switch up your training
Don’t always just go for a run. Don’t get me wrong sometimes that’s a nice thing to do if you need a bit of a mental health run. But if you’re trying to get faster at running, you need to mix it up. Try and add some of the below types of runs into your schedule – and yes, you should have a bit of a schedule to keep you on track:
- Tempo runs – designed to get you running faster for a set short time, and then ease off the gas, and so on
- Easy runs – designed for a gentle movement to wake up the muscles, but you don’t want to go too speedy on these ones
- Hills – add some hills in, why not – it helps you to learn when to open your stride and cover the distance faster
5. Put the work in
Hard work will help to be honest. Doing the odd tempo run, one pilates class and then mostly easy runs won’t make you a faster runner. To run fast takes work. It’s not easy. You have to be willing to make a commitment to improve. You have to actually do these things. Eat the right fuel; and not follow up with a load of puddings every night. You have to attend the yoga and pilates classes. Do your stretches properly. Run more. Get your tempo runs in. Run with a friend if that helps you. Put the work in, and you’ll start seeing your pace improve.
Tips to get faster at running from my experience
Join Facebook groups full of runners
I’m part of several Facebook groups in the UK and the USA. Runners of all kinds of ages, genders and abilities are running for the fun of it, to inspire (and motivate) themselves and others, or they’re actually doing races like the couch to 10k or half marathons. These groups are the perfect way to stick to that routine. When I first joined groups like this, I wouldn’t post much if at all, and I’d just enjoy seeing other people running.
And then I realised. I wanted to up my game too and so I started posting. Asking for thoughts, sharing my progress. And it works. I’d done more runs in the one week and shared my progress. Community helps you become a better runner.
Use the guided runs on Runkeeper, Strava or Nike Running Club
I’ve used Runkeeper for years to track my runs, and I know lots of runners use Strava in a similar way. But I’ve also used the Nike Running Club app. The guided run for example uses a playlist of running music from Spotify or Apple Music on shuffle, and then there’s a pre-recorded voice over of a coach talking to you.
They’ll psych you up and distract you from any aches etc. They’ll remind you how many miles or kilometers you are into your race. It also prompts you to do form checks and gives you helpful questions in case you’re not sure how to check that. Then in the last kilometer, 100 yards, and 20 yards, it will talk you right down to the finish line!
Run slow to run fast
Isn’t that madness? No, running slow can help you run fast. How does that work? Well if you run really fast right at the start of your run or race, you’ll burn out pretty fast. Your first mile pace will look pretty great. But then the rest of your pace is very likely to suddenly become much slower.
Control your energy. Regularly check in to make sure your running form isn’t poor. Breathe. Keep it steady. It sounds simple. But slow and steady does win the race.
So! Want to get faster at running long distance or at a mile? It’s all the same approach to putting the work in.
