How to Run Faster: 8 Ways That Actually Work (UK 2026)

Almost everyone who starts running wants the same thing: to get quicker without getting hurt or burning out. The good news is that the methods that actually work are not secret or complicated. They are the same principles good coaches have used for decades, and most of them ask you to slow down before you speed up. Here are eight of them, in plain English, with a simple plan you can follow.

What is the fastest way to get faster at running?

There is no single trick. To run faster, run most of your miles easy to build an aerobic base, add a small dose of structured speed work each week, and stay consistent for months rather than chasing hard sessions every day. Speed is built on a base of easy running, sharpened by a little hard work, and locked in by turning up week after week.

If you only change one thing this month, make it this: run your easy runs genuinely easy, so you have the energy to make your hard runs count. The rest of this guide breaks that idea into eight practical steps.

How much of my running should be easy?

Most of it. A well known guideline, often called the 80/20 rule, is to spend roughly 80% of your weekly running time at an easy, conversational pace and only about 20% at harder efforts. The idea comes from watching how successful endurance runners actually train, and studies of recreational runners who followed a similar split have shown improved race times.

Easy running builds your aerobic engine: it grows the tiny power plants in your muscles, teaches your body to burn fuel more efficiently, and lets you handle more running without breaking down. The pace should feel comfortable enough to hold a chat. If you cannot speak in full sentences, you are going too fast. This is the single most common mistake beginners make, and fixing it is often the quickest way to improve.

What kind of speed work actually makes you faster?

Once your easy base is in place, a little structured speed work is what turns fitness into pace. You do not need all of these at once. One faster session a week is plenty for most new runners, building to two as you get fitter. Here are the three most useful tools.

Intervals

Intervals are short, repeated efforts at a hard pace with easy jogging or walking in between, for example six times one minute fast with a minute or two to recover. They lift your top-end fitness, power and running economy. Start with a handful of repeats and add more over the weeks.

Tempo (threshold) runs

A tempo or threshold run is a steady, sustained effort at a pace that feels comfortably hard, usually held for around 15 to 30 minutes. It should feel like you could just about hold a few words but not a conversation. Tempo runs raise the pace you can sustain before you tire, so you can run faster for longer.

Strides

Strides are short bursts of relaxed, fast running, roughly 15 to 20 seconds each, with a full recovery walk between them. They are gentle on the body and a great way to practise moving quickly with good form. Add four to six at the end of an easy run once or twice a week.

Do I really need a weekly long run?

Yes, and it helps more than most people expect. A weekly long run, kept at an easy pace, is one of the best ways to build the endurance that lets you hold a faster pace on shorter runs. It develops your heart, your muscles and your resilience, and it teaches your body to keep going when it is tired.

Your long run does not need to be huge. Making it modestly longer than your other runs is enough. Build the distance gradually, keep the effort relaxed, and treat it as time on your feet rather than a test of pace.

Does strength training make you a faster runner?

It does, and it is one of the most underrated tools for speed. Reviews of the research show that regular strength training, and short bouts of jumping known as plyometrics, improve running economy, which simply means each stride costs you less effort. More efficient running feels easier at the same pace, so the same fitness carries you faster.

You do not need a bodybuilder routine. Two short sessions a week covering the basics, such as squats, lunges, calf raises, hip work and a plank, will do plenty. Add a little light hopping or skipping once you are comfortable, since these springy movements teach your legs to return energy with each step. Strength work also builds the resilience that keeps you running through the weeks without niggles.

Should I change my running form and cadence?

A little, and gently. Good form for most people is relaxed and tall: run upright, keep your shoulders loose, and let your foot land under your body rather than reaching far out in front. That is it. You do not need to overhaul your style.

Cadence, the number of steps you take per minute, is worth a light touch too. You may have heard that 180 steps a minute is the magic number, but that came from watching elite runners racing and is not a rule for everyone. Beginners often sit lower, and that is normal. If you tend to overstride, nudging your cadence up by around 5 to 10%, so you take slightly shorter, quicker steps, can reduce the pounding through your knees and smooth out your stride. Small, patient changes beat sudden ones.

Why does recovery matter if I want to run faster?

Because you do not get faster during the hard run. You get faster while you recover from it. Sleep is the big one: most adults need around 7 to 9 hours, and skimping on it for days on end can leave you feeling flat and raise your risk of getting hurt. Eat enough to fuel your training, take at least one proper rest day a week, and give yourself an easier week every so often.

The biggest mistake by far is running too hard, too often. Stacking hard session on hard session without easy days in between quietly drains you rather than building you up. Consistency beats intensity every time: three or four steady weeks, repeated across a few months, will do far more than one heroic week followed by a slump. Feeling good is the point, and faster running is the by-product.

If planning all of this feels like a lot to juggle, that is exactly the gap a good coaching app can fill. Edge builds your easy days and your hard days into one fully personalised plan across running, strength, HIIT and mobility, ready in 15 minutes, and it flexes around your life so a busy week does not derail your progress. If a session does not fit, you can move it, or message a real coach anytime to adjust it. It is a free 7-day trial, then from £19.99/month.

One note on safety: normal muscle soreness is fine, but if you feel sharp or lasting pain, or you are returning from an injury, see a GP or physiotherapist before you push the pace.

Key run types for getting faster

Frequently asked questions

What is the single fastest way to run faster?

There is no single trick. To run faster, run most of your miles easy to build an aerobic base, add a small dose of structured speed work each week, and stay consistent for months rather than chasing hard sessions every day. If you have to pick one change, slow your easy runs down so your hard runs can be genuinely hard.

How long until I actually notice I am faster?

Give it time. Meaningful gains from consistent training usually show up over several weeks to a few months, not days. The runners who improve most are the ones who keep turning up rather than the ones who train hardest for a fortnight and then stop.

How many days a week should I run to get faster?

For most beginners, three to four runs a week is a great place to start: a couple of easy runs, one faster session, and a longer run at the weekend. Add a day only once your current routine feels comfortable and you are recovering well.

Will losing weight make me run faster?

Chasing a number on the scales is not the goal, and running while underfuelled will slow you down and raise your injury risk. Focus on training well, eating enough and sleeping properly, and let your body find its own healthy balance. If you want tailored advice, a registered dietitian can help.

Do I need a running watch or fancy kit to improve?

No. Comfortable trainers and a plan you will stick to matter far more than gadgets. A watch can help you keep easy runs easy, but you can do that just as well by the talk test: if you cannot chat, ease off.