Ever felt the wind in your face and thought, “Man, I wish I could run just a little faster”?
Yeah—same here.
I started running in my early 20s with a goal that had nothing to do with PRs. I just wanted to lose the gut and feel better in my skin.
I wasn’t some high school track kid. I could barely jog a few blocks without gasping like I’d climbed a mountain.
But I showed up, day after day, in the sticky Bali heat. And over time, that jog turned into a habit. A craving. Something I didn’t want to skip.
Then I hit a wall: the 8-minute mile. No matter how hard I tried, I just couldn’t crack it.
I tried sprint drills, threw in HIIT, pushed harder on every run—but I wasn’t getting any faster. The needle wouldn’t budge. It was frustrating. Until one random night scrolling through a forum, someone posted something that stopped me cold:
“Want to run faster? Run slow more often.”
At first, I thought they were trolling. But I figured, what do I have to lose?
So I pulled back. I slowed down to what felt like a shuffle—11 to 12 minutes per mile—and focused on just building time on my feet.
Running easy.
No hero workouts.
No Strava-brag miles.
And guess what?
A few months in, I tested my mile again… and clocked in at 7:30. Thirty seconds faster without a single structured speed session. Just consistency and mileage.
That’s when it clicked.
You don’t need fancy gear or flashy plans. You need to run more. Mostly easy. And trust the process.
How to Run Faster (Even If You’re Just Starting Out)
Here’s the simple version:
- Know your current pace.
- Add some intervals, hills, and fartlek work.
- Fix your form—don’t leak energy.
- Drop extra weight if it’s slowing you down.
- Build strength off the road.
- Most of all—stay consistent.
Now let’s dig into the real stuff.
1. Start with a Baseline
Would you start a road trip without knowing where you’re leaving from?
Didn’t think so.
Same goes for improving your speed—you’ve got to know where you’re at before planning how to get faster.
That’s why I have every runner I coach do a baseline test in the first week. I did it too.
When I first timed myself, I ran a mile in just over 10 minutes. It stung. I thought I was fitter than that. But instead of getting discouraged, I used it.
Every drop in pace—from 10:00 to 9:30 to 9:00—became fuel. Progress I could see. Not just feel.
And that’s the magic of the baseline.
Why It Matters:
- It gives you a personal starting point.
Whether you’re running an 8-minute mile or a 13-minute one, it’s your benchmark. You’re not racing anyone but yourself. - It keeps you fired up.
Watching your time drop—even by 20 seconds—can be a huge confidence boost. One beginner I coached went from a 16-minute mile to 10:30 in a year. All by staying consistent. But without that first time trial? They’d have no clue how far they’d come.
How to Do Your Baseline Time Trial
No need to make this a weekly punishment. One honest test is enough to start.
Here’s how I recommend doing it:
- Pick your distance.
Start with 1 mile. If you’re more seasoned, test your 5K. But for beginners, one mile is plenty. - Find a flat route.
A 400m track is perfect (4 laps = 1 mile). If not, use a GPS watch or app to map out a flat road. - Warm up first.
Five to ten minutes of slow jogging, plus dynamic moves like leg swings and high knees. Warm muscles perform better—and get hurt less. - Time it.
Go hard but stay controlled. This isn’t a sprint. It’s a strong, even push from start to finish. - Record it.
Log the time somewhere. Notebook, app, napkin—just don’t forget it.
Important: This number is just data.
Don’t attach your ego to it. Don’t compare it to someone else.
It’s your starting line, not your finish line.
When I first saw my time, I was embarrassed. But I also knew: this was the version of me I’d leave behind.
2. Interval Training: The Speed Trick That Actually Works
If there’s one training move that flipped the switch for me—from “just finishing” to actually feeling fast—it was intervals.
I didn’t buy into the hype at first.
Honestly, I pictured elite runners hammering brutal track sprints with veins popping out of their necks. Not me.
But when I hit a wall with my mile time, I gave intervals a shot… and let’s just say I never looked back.
What’s an Interval, Anyway?
Interval training just means mixing hard efforts with recovery jogs or walks.
Go fast, slow down, repeat. Think of it like a controlled roller coaster for your legs. You’re stressing your body just enough to force adaptation—but not so much that you break down.
I used to think, “Why not just run steady for 30 minutes and be done?”
But here’s the deal: if you want to run faster, you have to train faster. Intervals let you do that in short, manageable chunks.
Why I Swear by Intervals
Let’s break it down runner-to-runner:
- Time Efficient – Intervals are perfect when you’re short on time. I’ve done 20-minute sessions during lunch breaks that left me drenched and satisfied. You get more bang for your buck. Sprinting spikes your heart rate, which cranks up your cardio fitness faster.
- Bust Through Plateaus – Can’t seem to get faster? Intervals train your heart, lungs, and legs to handle higher speeds. One study in the Journal of Strength & Conditioning Research found trail runners shaved off 6% from their 3K time after just six interval sessions in 15 days. That’s the kind of progress that turns a 30-minute 5K into a 28-minute one in just two weeks. No gimmicks—just focused work.
- Burn More Calories (Even After) – I started running to lose weight, and this was a bonus: intervals spike your metabolism so you keep burning calories after your run. That afterburn is real. It’s like your body’s still working hard, even when you’re kicking back with a smoothie.
I still remember my first interval session. A buddy from my run group handed me a plan: “1 minute fast, 2 minutes slow jog, repeat 8 times.”
I thought, One minute? Easy. Nope. I sprinted that first rep like a man possessed—by 30 seconds in, I was gasping, begging my watch to hit 60. But I finished. And by the last one, I was toast—but also grinning. I’d found something that pushed me without wrecking me.
How to Start (No Track Needed)
Don’t overthink it. Here’s how I introduce beginners to intervals:
- Warm-Up First – 5–10 minutes of easy jogging. Think of it like warming up your motorbike before hitting the road. Cold muscles = injuries waiting to happen.
- Add Dynamic Moves – A few leg swings, butt kicks, or walking lunges wake up your muscles. I like high knees to shake off the cobwebs.
- Fast Interval (Push) – Go hard for 30–60 seconds. Not a full sprint, but close—around 80–90% effort. You should be breathing hard, maybe swearing by the end. On a track? One straightaway works. On the street? Just pick a tree or pole and race to it.
- Recovery Interval (Cruise) – Jog or walk for 1–2 minutes. This part matters. Don’t rush it—recover well so your next rep is just as strong.
- Repeat – Do 6 to 8 cycles. If you’re new, start with 4. Focus on quality, not quantity. It’s better to crush 4 solid reps than drag yourself through 10 sloppy ones.
- Cool Down – Wrap it up with 5 minutes of easy jogging or walking. I know it’s tempting to just stop and collapse, but this cooldown helps your body bounce back.
Sample session:
5-min jog → (1-min fast / 2-min jog) x 6 → 5-min cool-down
Total time: around 25 minutes.
Total impact? Massive.
Within a few weeks, you’ll notice faster paces and quicker recovery between reps. That’s real progress.
Real Talk: Intervals Changed My 5K Game
A few years ago, I was stuck at 26:30 for my 5K. I wanted to break 25 minutes—bad.
So I added one interval session a week. Treadmill, track, sidewalk—I didn’t care.
After six weeks? Boom. 24:45. It was the only major change I made to my training.
That’s when I knew: intervals work. Period.
And I’m not alone.
A runner on Reddit shared that they dropped their mile time from 8:30 to 7:00 over six months by mixing in sprints with longer runs. Intervals didn’t just make them faster—they made everything feel easier.
A Few Coaching Tips
- Ease Into It – Don’t go max effort right away. Respect your body’s limits.
- Soreness is Normal – Especially at the start. But if you feel sharp pain? Back off.
- Once a Week Is Enough – Twice max, if you’re recovering well and not doing other hard workouts.
- Make It Fun – I pretend each interval is the last stretch of a race. I pick someone imaginary to chase down. It sounds goofy, but it works.
Intervals aren’t magic. They’re just tough, honest work packed into short bursts. But they feel like magic when you start seeing results.
3. Hill Repeats: Build Power Without a Gym
When I first landed in Bali, I thought I’d be running barefoot on beaches all day.
Wrong.
Turns out, this island has hills—lots of them—and they don’t care about your ego.
At first, I dodged them. I mean, running was hard enough. Why torture myself?
But after a few months of chasing speed and hitting plateaus, I gave hills a shot. Just one or two repeats up a short slope behind my house.
And man—everything changed. I got stronger, faster, more efficient. Hills became my secret weapon.
Let me break down why.
Why Hills Make You a Stronger Runner (Even if You Hate Them)
Total Leg Strength
Running uphill forces your body to actually work.
You’re pushing off harder, using your glutes, quads, and calves way more than on flat ground. It’s like doing squats with every step, minus the gym mirrors and EDM playlist.
Over time, this kind of grind builds explosive power—power you’ll feel the next time you cruise through a flat 10K and wonder why it suddenly feels easy.
Better Running Form (Like, Automatically)
You can’t really run badly on a hill. The incline naturally gets you to lean from the ankles (not the waist), drive your knees higher, and land midfoot instead of heel-smashing.
Some coaches use hills just to teach form. I noticed it myself—once I started doing weekly hill sprints, my flat-ground posture got sharper and my cadence picked up.
Hills force you to clean up your technique.
VO₂ Max Booster
Think of hills as cardio nitro. Your heart rate spikes, your lungs work overtime, and your body adapts to the stress.
That’s how you build real endurance.
A study in the International Journal of Sports Physiology & Performance found that six weeks of weekly hill sessions helped runners shave 2% off their 5K time. That’s huge. And it wasn’t magic—it was stronger legs and more efficient oxygen use.
I like to call hills “speedwork in disguise.”
Back when I was still figuring things out, one of my local routes had a nasty hill around the halfway point.
I used to crawl up it. Then I flipped the script—turned that climb into a workout. I’d hit it hard, jog down, and repeat it five or six times before continuing the run.
Brutal? Yup. Worth it? 100%.
A few weeks later, I PRed in a 10K. That hill helped me get there.
How to Start Hill Repeats (Beginner Version)
Let’s keep it simple. Here’s how to ease in without wrecking yourself.
- Pick the Right Hill
Look for something 100–200 meters long with a gentle to moderate incline—maybe 4–6%. It should take about 30 to 60 seconds to run up at hard effort. If you’re hunched over or heel-slamming, it’s too steep for now. Save the monster hills for later. - Warm Up First
Do 10 minutes of easy jogging and some dynamic moves—leg swings, skips, anything to loosen up. Don’t sprint cold. - Charge the Hill
Run up hard—aim for your 5K pace or even faster. For shorter reps (~30 seconds), go close to all-out. Keep your posture tall, drive your arms, and lift those knees. It’s gonna burn, especially in the quads. Good. Push through. - Recover on the Way Down
Walk or jog back down. This is where you catch your breath. Don’t bomb the downhill—it’s murder on your knees. Recovery should take 1 to 2 minutes. - Repeat
Start with 3–5 repeats. That’s enough to get a training effect. Once you adapt, work your way up to 6–8. No need to overdo it. - Cool Down
Run easy for a few minutes on flat ground, then stretch—especially your calves. Hills load them hard.
A typical hill session might look like this:
Warm-up → 5 x 45-second hill sprints (walk down recovery) → easy jog home
Sometimes I just slot these into a normal run. If I’m short on time, I’ll hit a hill in the middle of a 3-mile route—bam, mini workout done.
A Few Warnings Before You Charge
- Watch your Achilles. Hills stress that area big time. If you feel a sharp pull or pain, stop. Find a gentler hill or cut the session short.
- Downhills = knee killers. That’s why I tell runners to recover on the way down, not race. You don’t win anything by sprinting downhill on tired legs—except maybe a trip to the physio.
Bonus Benefit: Mental Grit
There’s something about staring down a hill and saying, “Let’s go,” that changes you.
That old hill on my route? It used to humble me.
Now it’s just a blip. That confidence carries over into races. I’ve told clients: If you can conquer that hill, you can handle the last mile of your 10K when your legs start screaming.
And it’s true.
4. Fartlek Runs: “Speed Play” That Doesn’t Suck the Joy Out of Running
Let’s talk about fartleks.
Yep, I laughed the first time I heard the word too. Sounds like something you’d blame on a burrito.
But behind the goofy name is one of the best—and most underrated—ways to build speed without burning out.
“Fartlek” is Swedish for “speed play.” And that’s exactly what it is.
No stopwatch. No rigid rules.
Just running fast when you feel like it, and cruising when you don’t. Back when I started getting bored of my usual loops, fartleks saved my training. They made running fun again—like chasing something just because you can.
What the heck is a fartlek?
It’s like interval training, but way looser.
You sprinkle in random speed bursts during an easy run. No need to time it down to the second.
I might sprint to a tree, jog to the corner, push to the end of the song I’m listening to, then cruise again. Totally by feel. It’s running by vibe, not by spreadsheet.
Why I keep fartleks in my toolbox (and why you should too):
1. It brings the fun back
Fartleks feel like being a kid again. “Race you to that streetlight!”
You stop obsessing over pace and start moving for the joy of it.
If your brain’s tired from all the tracking and pacing, this is a great reset. Some runners even base their surges on songs—sprint during the chorus, jog the verse. It’s goofy, and it works.
Real talk: There was this sunset run where I picked random cyclists to “chase.”
I’d catch one, then coast and breathe, then spot another target. It turned into a little game—and by the end, I was smoked, smiling, and hadn’t looked at my watch once.
2. It builds sneaky speed endurance
Without even realizing it, you’re teaching your legs to shift gears.
Those bursts spike your heart rate, fire up fast-twitch fibers, and teach your body how to recover while still moving.
It’s like mini-speedwork without the mental stress of “official intervals.”
I’ve used fartleks during base building or recovery weeks. They’re great when you want to stay sharp without going all-in on a track session.
3. You can do them anywhere
You don’t need a track. You don’t need a measured loop.
I’ve done fartleks on the beach near my place in Bali, using palm trees as markers—“go hard for three trees, recover for two.”
On trails, I sprint to the next climb or tree stump. It’s easy, adaptable, and that’s what makes it stick.
4. No pressure, all gain
The beauty of fartleks is the freedom.
Don’t feel like sprinting today? Cool—jog a bit faster instead.
Want to hammer a few sections? Go for it. Because you’re not following strict reps, you listen to your body. Some of my best workouts came from just going with the flow.
How to Do a Fartlek (without overthinking it):
- Warm up first: Easy jog for 5–10 minutes. Throw in a few strides to wake the legs up.
- Pick your “playground”: Use streetlights, palm trees, mailboxes—or go by time (1 minute fast, 2 minutes chill). Doesn’t matter. Pick what’s around you and roll with it.
- Surge, then back off: When you’re ready, pick up the pace. Not an all-out sprint (unless you want), but a noticeable push. Then ease back to a jog or walk. Recover enough that you could go again without dying.
- Mix it up:
- Sprint from one lamppost to the next, jog two more.
- Run hard for the length of a song chorus, jog during the verse.
- Try: 1 min fast, 2 min easy → 2 min fast, 2 min easy → 1 min fast.
- Cool down: Easy jog at the end to bring your heart rate down and shake out the effort.
The magic of fartleks is that they grow with you. If you’re brand new, your “speed” might just be a brisk shuffle.
That’s totally fine.
With time and consistency, your body adapts, and those faster bursts start feeling smoother. Then you go a little longer. A little harder. It’s low-stress progress in disguise.
5. Run Like You Mean It – Fix Your Form
Running with bad form is like driving a race car with the handbrake on. I didn’t realize this until I saw an old race photo of myself.
My foot was way out in front, slamming the ground heel first.
Shoulders shrugged up to my ears. I looked like I was bracing for a fall – not running a race.
No wonder every step felt like I was stuck in wet cement.
I didn’t change everything overnight. But little by little, I worked on my form – mostly through trial and error, some video, and painful lessons.
The result? Running felt lighter, smoother… faster. It was like I ditched a 20-pound vest I didn’t even know I was dragging.
Why Form Matters If You Want to Get Faster
Running is just a series of jumps from one foot to the other. If your form is sloppy, you’re wasting energy with every step.
But when your form is solid, that energy moves you forward. That’s called better running economy – and it’s the secret weapon of fast runners.
The cleaner your form, the less energy you burn at any pace. And the less injured you get.
That means you can train harder, more consistently – and that’s the real game-changer.
Here’s the “Speed Form Checklist” I give my runners – and honestly, I use it to check myself, too:
Stand Tall
Pretend there’s a string pulling you up from the top of your head. Run tall, chest up, back straight but relaxed.
Don’t fold forward when you’re tired. I literally tell myself “head up, chest proud” late in races to stop the slump.
Eyes on the Road
Look 10–20 meters ahead, not at your feet. Where your eyes go, your body follows.
Keeping your gaze forward helps with posture and focus. It’s a simple fix that pays off big.
Land Under You
Aim to land midfoot – under your hips, not way out in front.
That’s how you keep momentum rolling forward. If you’re landing on your heel with your leg stretched out, you’re basically tapping the brakes with every step.
I tell my runners, “Think light and quick – like you’re sneaking up on someone barefoot.”
Quick Fix: If you tend to overstride, try bumping up your cadence (steps per minute). It’ll force shorter, faster steps – which naturally brings your landing closer to your center of mass.
Lean Into It
A slight forward lean – from the ankles, not the waist – gets gravity working in your favor. I use the “Smooth Criminal” cue: your whole body tilts forward a few degrees (but no moonwalk required). Keep ears, shoulders, and hips lined up.
Lock In That Core
Engage your core just enough so it feels like someone’s about to fake-punch your stomach.
That stability stops your body from wobbling and helps drive force straight into forward motion.
A strong core keeps your form together when everything else starts falling apart – especially late in a race.
Loosen Up Those Shoulders
If your shoulders are up by your ears or your fists are clenched like you’re in a bar fight, that’s just wasted tension.
Drop the shoulders.
Let the arms swing naturally – forward and back, not side to side.
Keep elbows bent around 90 degrees and hands relaxed. I tell folks: “Hold an invisible potato chip between your fingers – don’t crush it.”
Move Those Feet
That magic cadence number of ~180 steps per minute?
It’s not gospel, but it’s a good goal.
Faster, shorter steps mean less time on the ground (less friction, less braking) and more forward motion. If you’re at 160, try nudging it up by 5% and see how your stride changes.
Breathe and Chill
When you tense up, everything gets harder.
Relax your jaw, shake out your wrists mid-run, unclench your face.
Breathe deep from the belly, not the chest. Looseness equals flow. And flow equals speed.
Real Talk: Good Form = Less Injury = More Speed
I coached a runner who had chronic plantar fasciitis – months of stabbing foot pain.
She was a heel-striker with bad posture. We spent a few weeks working on form. She started landing closer to her center of mass and cleaned up her hip alignment.
It wasn’t magic – she didn’t drop minutes off her pace overnight.
But within two months, her pain was gone. For the first time in a year, she could run consistently again.
And guess what? Her 10K times started dropping like clockwork.
Staying injury-free is a superpower. Form is how you unlock it.
How to Actually Fix Your Form
Don’t try to change everything at once. That’s a recipe for frustration. Instead, try this:
- Warm-Up Drills: Toss in high knees, butt kicks, A-skips, and grapevines during warm-up. These build better movement patterns.
- Add Strides: Do 4–6 strides (15–20 seconds at 85–90% effort) after easy runs. Focus on clean, relaxed form while going fast.
- Film Yourself: Have someone take a slo-mo video of your run. What you feel what you actually do can be wildly different. I was shocked the first time I saw mine.
- Strength Training: Weak glutes and tight hips = form killers. Hit those weak links with strength work and mobility. It’ll clean up your stride naturally.
- One Cue at a Time: Pick one thing – “tall posture” or “quick feet” – and focus only on that for a few runs. When it becomes second nature, move to the next.
6. Drop the Dead Weight (Literally)
This topic can feel a bit awkward to bring up, but let’s just call it like it is: if you’re carrying extra weight that your body doesn’t need, it’s going to slow you down.
That’s not judgment—it’s physics. Less weight = less energy spent every stride. Simple.
I’ve lived this firsthand.
When I first got into running, I was about 40 pounds heavier than I am now.
Back then, I wasn’t chasing PRs—I just wanted to feel better and stop feeling like crap every time I jogged up a hill.
But something crazy happened. As the weight started coming off, my pace dropped—without any fancy speed work or gadgets. Just consistent running and a cleaner diet. It was like I’d taken off a weighted vest I didn’t know I was wearing.
Let me be super clear, though—you don’t have to be rail-thin to run fast.
Runners come in all builds. But if you know you’ve got some extra body fat that’s holding you back, trimming it down (slowly and smartly) can absolutely make you feel lighter, faster, and less beat-up after your runs.
Here’s Why It Matters
Running is just moving your body from A to B. The more you have to move, the more energy it takes.
Studies and coaching data often show that runners can gain around 1–2 seconds per mile for every pound lost—again, this varies, but it’s a solid reference point.
One triathlete shared he was about 20 pounds over his race weight and it added nearly a full minute per mile to his easy pace.
When he lost that weight, his pace snapped back fast.
Another runner dropped 15 pounds and went from running a 29-minute 5K to finishing in 25 minutes—with no major training changes. The weight shift alone made a difference.
I saw something similar in my own training.
When I lost the first 15 pounds, I went from run-walking a 5K in about 36 minutes to running it in 30. Another 15 pounds off and I was down to 27 minutes.
Sure, I was training smarter too, but there’s no denying that better power-to-weight ratio helped me move faster with less effort.
Want to Lose Weight for Running? Do It the Right Way
Crash diets? Nah. Been there, regretted that.
If you want to lose weight without wrecking your energy or wrecking your training, here’s what worked for me and for runners I coach:
- Eat Like You Mean It
Food is fuel, not punishment. I go for whole foods—lean protein, veggies, fruit, good fats. A bowl of oatmeal with fruit in the morning, a big salad with chicken at lunch, and some rice and tempeh at dinner gets the job done here in Bali. - Keep Portions Real
I used to scoop peanut butter like I was prepping for hibernation—4 tablespoons, easy. Now I stick to 1–2 and still enjoy it. You don’t need to obsess over calories—just get honest about what’s on your plate. - Hydration > Hunger
Most runners confuse thirst with hunger. I carry a bottle with me all day, especially with Bali heat. Staying hydrated keeps you from overeating and helps you feel better on the run. - Don’t Be a Martyr
I’ve got a sweet tooth like anyone. But instead of demolishing a tub of ice cream, I grab a few squares of dark chocolate or a mini froyo. Denying yourself leads to binging—find the middle ground. - Meal Timing Matters
Skipping meals is a rookie mistake. You’ll be starving later, and recovery suffers. I make sure to eat regularly, and I always get some carbs + protein within an hour after hard runs. Keeps me fueled and focused. - Move Differently Too
Two strength workouts a week changed my game. Not only did I burn more fat, but I got stronger and faster. Cross-training like cycling or swimming? Also gold. It keeps your engine running without beating up your legs. - Sleep: The Hidden Weapon
I aim for 8–9 hours a night, especially during high mileage weeks. Poor sleep messes with hunger hormones and recovery. If you’re tired all the time and weight loss stalls, look here first. - Fuel the Hard Days
Don’t starve yourself on long run days. Eat for performance. Yeah, carbs might cause some water retention short-term, but you’ll train stronger—and that’s what helps you get leaner and faster over time.
Long-Term, Not Quick Fixes
Even losing just half a pound to a pound a week adds up. And shedding 5 to 10 pounds—if you’ve got it to lose—can totally transform how your runs feel.
But here’s a big one: focus on body composition, not just the scale.
You might gain muscle as you lose fat—so don’t panic if the number doesn’t drop as fast. Go by how your clothes fit, how your body looks in the mirror, and most importantly, how you feel when you run. I found a weight where I felt powerful and fast.
Dropping below that? I actually felt worse.
7. Build Strength. Period.
When I first got hooked on running, the last thing I wanted was to lift weights.
The gym? No thanks.
I’d rather be out chasing the sunset than stuck under a barbell. I even used to joke, “I’m a runner, not a meathead.”
But then came the overuse injuries. IT band flare-ups. Sore hips. Plateau after plateau.
That’s when I realized: if I wanted to run stronger and stay healthy, I couldn’t ignore strength training.
Now? I swear by it.
Just two strength sessions a week – nothing crazy – and it’s changed everything. I’m faster, more durable, and way less injury-prone.
Here’s how strength work powers up your running:
Stronger Stride, More Power
Running faster isn’t just about leg speed – it’s about how hard you can push into the ground.
Think glutes, quads, calves, hamstrings.
The stronger those muscles, the more force you generate. More force = longer, quicker strides.
Hill sprints and intervals help too, sure.
But lifting lets you target muscles in ways running alone can’t. It’s like upgrading the horsepower on your engine.
Injury-Proof Your Training
Every step you take while running sends shock up through your muscles and joints. If those tissues aren’t strong, something eventually gives.
Lifting builds that armor.
It makes muscles, tendons, and bones tougher. Less wear and tear = fewer injuries.
A lot of knee pain, for example, can be traced back to weak glutes and hips. I learned that the hard way – strengthening those areas finally tamed my stubborn IT band pain.
One runner on Reddit put it well: strength training’s greatest gift isn’t speed – it’s injury prevention. I couldn’t agree more.
Run Easier, Breathe Smoother
Want to feel like your usual pace takes less effort?
Studies show that runners who lift – especially doing plyos and resistance training – improve their running economy. That means your body uses less oxygen at a given pace【reddit.com】.
When I started adding lunges and squats to my weekly routine, my usual 8:30 pace started feeling chill. Same pace, but my heart rate was lower. It felt like I unlocked “free speed.”
Find That Extra Gear
Strength training, especially explosive stuff like jump squats and hill sprints, builds top-end speed.
Want that satisfying end-of-race kick?
Or the power to charge up hills without breaking? This is how you get it.
Stay Solid Late in the Race
Good form breaks down when you’re tired.
That slouch at mile 20? Yeah, I’ve been there.
A strong core and upper body keep your posture tight when everything else wants to quit. I used to finish long runs with a sore back.
After months of planks and kettlebell swings? That soreness vanished.
“But Won’t Lifting Make Me Bulky?”
Nope. That’s a myth.
Lifting twice a week isn’t going to turn you into a bodybuilder. You’ll build strength, not size. Most pros lift. The key is balance.
How to Fit Strength Training Into Your Running Life
Keep It Simple
You don’t need a fancy gym. You don’t even need a lot of time.
Start with bodyweight moves: squats, lunges, push-ups, planks, glute bridges. I used to train on a yoga mat in my living room using water jugs as weights. No excuses – just smart effort.
Focus on the Muscles That Matter
Work the big movers: legs, core, upper body.
- Quads/Glutes: Squats, step-ups
- Hamstrings: Romanian deadlifts
- Calves: Calf raises
- Core: Planks, side planks, Russian twists
- Upper body: Push-ups, dumbbell rows
Compound moves are the best bang for your buck.
2–3 Short Sessions = Enough
You don’t need to live in the gym. Two 20- to 30-minute sessions a week is plenty.
My schedule?
I hit core on Monday and full-body on Thursday. Sometimes I throw in a 10-minute mini set after easy runs.
One runner I coached improved her mileage and race times by doing just 15-minute strength workouts four times a week. She told me she wished she’d started years earlier.
Don’t Trash Your Legs Before a Long Run
If you’re lifting heavy, don’t do it the day before a tough speed session or long run.
Schedule it after your hard runs or on cross-training days.
If you’re doing just bodyweight stuff, it’s more forgiving – but still, listen to your legs.
Sore is fine. Wrecked is not.
Learn Proper Form
Just like running, strength training has its own form rules. Do it wrong, and you’ll end up injured.
Watch trusted videos.
Or better yet, ask a coach. I had a friend teach me how to squat and hip-hinge correctly, and it made all the difference.
Track Your Gains
Progress is addicting.
Can’t do a push-up today? Do one in two weeks, then five in a month.
That strength shows up in your runs. Hills feel easier. Kicks feel snappier.
Stretch it Out
Lifting can tighten you up.
Make time for stretching or yoga. I like doing a quick yoga flow every Sunday – it helps reset my body for the next week.
Real Talk: My Strength Training Win
After three months of consistent lifting, I dropped nearly a full minute off my 5K – from 22:30 to 21:35 – without upping my mileage.
I was actually running less because of a minor Achilles issue. But the calf raises and eccentric heel drops in my strength plan helped fix that, too.
Bonus?
I stopped dreading hills. I started owning them.
And honestly – I just felt stronger.
Not just in my body, but mentally too. You push through tough workouts in the gym, and suddenly those brutal last race miles don’t feel as scary. Strength builds grit.
If you’re on the fence about lifting, let me say this:
You don’t have to become a gym rat. Just start small. 20 minutes here and there. Use your bodyweight. Be consistent. Your future self – and your running times – will thank you.
Stay Consistent and Patient: The Real Secret Sauce
We’ve covered a bunch of solid training tools by now: intervals, hill repeats, fartleks, strength work, form drills, and smart weight management. All of them work. But none of them matter if you can’t keep showing up.
That’s the unsexy truth: consistency beats everything.
It’s not flashy, and it doesn’t sell programs. But if you want to get faster, the grind matters more than any fancy workout. I used to think I needed some magic session to drop time. Truth is, I just needed to stop quitting every few weeks.
Early on, I’d hit a burst of motivation, go hard for a few weeks, then fizzle out. Life, soreness, excuses—they’d all creep in. I wasn’t getting anywhere.
The game changed when I made running part of my routine, like brushing my teeth. Nothing epic. Just steady. That alone helped me drop five minutes off my half marathon time over a year. No breakthrough workouts. Just not skipping the ones that mattered.
James Clear nailed it when he said, “Intensity makes a good story; consistency makes progress.” You can crush one killer speed session and feel like a beast. But it’s the 30-minute jogs on tired days that really build fitness. Those bricks add up.
Here’s how to build that consistency:
Make a Plan You Can Stick To
I’m not just talking about some 16-week PDF. I mean your own weekly rhythm.
Maybe it’s Monday-Wednesday-Friday with a long run on Sunday.
Block it on your calendar. Make those runs appointments.
I still use Google Calendar to plan mine.
The goal? Build your life around your runs, not the other way around.
Set Clear, Simple Goals
“I want to get faster” is nice, but it won’t get you out the door when you’re tired.
Try something like, “I want to run a sub-30 5K in 3 months” or “Cut my mile from 9:30 to 8:30 this season.”
I’ll never forget the first time I ran an 8-minute mile. I was buzzing all day. Set a goal. Chase it. Then set another.
Track What You’re Doing
I’ve been keeping training logs since my early days.
Nothing fancy—just distance, pace, and a few notes about how I felt.
Looking back and seeing you’ve run 10 times in the past month gives you a huge boost.
On down days, it reminds you how far you’ve come. You can use Strava, a notebook, or even a sticky note on the fridge.
Find Your Tribe
Running solo is fine, but having someone waiting on you at 6 a.m. makes you way less likely to skip.
Join a local run crew.
Or find an online one. I’ve met great training buddies through group runs.
Accountability matters.
Mix It Up
Consistency doesn’t mean copy-paste. It means you keep showing up with variety.
Some days are fartleks, others are chill beach jogs. Switch your routes. Try new workouts. It keeps the mind fresh and the legs happy.
Celebrate The Small Wins
Don’t wait for the sub-20 5K to pop the champagne. Celebrate your first 10-mile week.
Your first pain-free run in a month. I used to treat myself to smoothies after “firsts” – first sub-60 10K, first 7-miler, you name it. Rewards keep the fire lit.
Play The Long Game
Progress isn’t instant. Some runs suck. Some weeks suck. But over time? Things shift.
Think of training like farming. You water, you wait, and eventually, something grows.
That’s the game. If you ever feel stuck, look back at where you started. Even shaving a minute off your easy pace is a win.
Remember Why You Started
Your “why” keeps you grounded when it gets tough. For me, it started with losing weight. Then it became about pushing limits.
For you, it might be health, self-respect, or showing up for your family.
Whatever it is, write it down. Post it somewhere you’ll see it. Let it guide you.
Don’t Let Ambition Break You
Doing too much too soon?
That’s the fast track to injury. I’ve been there.
Ran through pain, ended up sidelined for 8 weeks. Lost all my gains. If your body whispers, listen. Take a rest day. That’s part of consistency, too. Training smart beats training hard every time.
Make Running Something You Want To Do
Run to your favorite coffee shop.
Explore a new trail.
Go watchless for a day.
When you start looking forward to your runs instead of dreading them, you win. That mindset shift is huge.
Here’s one more story:
A few years ago, I hit a wall. I was doing all the “right” workouts but wasn’t improving. Turns out I was skipping runs too often.
A week here, a week there. It added up. So I committed to running at least one mile a day for 30 days.
Just one.
That streak turned into two months. And guess what? I ran my fastest 5K right after that stretch. No fancy hacks. Just not skipping.
So yeah, the secret sauce? It’s not a secret.
Show up. Stay patient. Keep laying bricks.
Each run is a step forward, even the slow ones.
What about you? What helps you stay consistent? Got a small win worth celebrating? Drop it in the comments.
Okay—baseline done?
Good.
You’ve got your foundation.
Now let’s dive into the real tools to build on it and run faster. No fluff. Just real stuff that works.
