Top 6 tips for running a faster mile

Ready to take your running game to the next level? Here are our top 6 tips to help you run faster and boost your confidence as a runner (because we all know how great it feels to set up a new PR each time you race!)

1. Focus on your form

When it comes to running a faster mile, the right form is crucial. Good form reduces the risk of injury and makes your running more efficient. To improve your form, start by keeping your head up and looking forward, not down at your feet. Your shoulders should be relaxed and square, with your arms swinging naturally at your sides, bent at a 90-degree angle.

Your foot strike is also important. Aim to land midfoot rather than on your heels, and ensure your feet land directly under your hips. This will help you maintain better balance and reduce the strain on your joints. 

Engage your core to keep your posture strong and avoid unnecessary upper body movement that can waste energy.

Here’s Coach Anya’s expert advice on how to improve speed by focusing on your running form:

The good thing is that no one has the same running form as we all have different mechanics, you have to find what is most efficient for you. 

I would suggest focusing on form in your easy runs, concentrating on body position, cadence and trying to drive forwards with every step. You should hold your body tall, leaning slightly forwards, landing on the balls of your feet, with short quick steps rather than longer strides.

Try to focus on small efficiencies like your stride when you get tired and your form might falter, rather than changing anything drastically too quickly. The more you do it, the more natural these little amendments will become.

The right running form is crucial when looking to improve your speed

2. Do tempo and interval runs

To become faster, you need to run faster – no surprises here.

Incorporating tempo and interval runs into your training is a surefire strategy if you want to boost your performance. 

Tempo runs involve running at a challenging but sustainable pace for a set distance or time, then jogging, then picking up the speed again. This helps improve your speed endurance, meaning that you can maintain a faster pace for longer periods.

Interval training requires shorter bursts of high-intensity effort followed by periods of rest (as in, stopping completely or walking slowly). This type of training conditions your body to handle faster speeds and recover quickly. 

Add interval or tempo runs to your schedule once or twice per week.

3. Do hill training

Running uphill, one of the favorite types of training of world-famous coach Brad Hudson (who coached athletes in the 2004, 2008, and 2012 Olympics), forces your muscles to work harder, building strength and power in your legs. These gains can translate to faster flat-surface running times. 

Coach Anya agrees: For her, hill sprints will improve your speed making you a stronger, more powerful runner. They also improve form through the explosive reaction and strengthening key muscles which will help running efficiency.

Start by incorporating hill repeats into your weekly routine. Find a hill that takes about 30-60 seconds to climb at a hard effort and do 4-6 repeats.

Running uphill can improve your speed – plus, it also helps build muscle

Focus on maintaining good form while running uphill. Lean slightly into the hill, keep your head up, and drive your knees high. Use your arms to help propel you forward. Gradually increase the number of repeats as your strength improves. Aim to include hill training in your workouts once a week.

4. Build up your lactate threshold

Your lactate threshold is the point at which your muscles start to fatigue due to lactic acid build-up. By increasing your lactate threshold, you can run faster for longer periods. Tempo runs are an effective way to do this, as they push you to maintain a challenging pace just below your lactate threshold.

Another method is to include longer intervals at a hard but sustainable pace, such as 4-5 minutes of running at 80-90% effort with 1-2 minutes of rest in between. Over time, these workouts will help your body become more efficient at clearing lactic acid, allowing you to run a faster mile without feeling as fatigued.

5. Get the right shoes

Having the right running shoes can make a significant difference in your performance. The right shoes should provide adequate support, stability, and return on energy when your foot strikes the ground, helping you run more efficiently – but are very individual to your running gait, so we recommend finding out what works best for you. 

Consider factors such as the shoe’s weight, cushioning level, and the type of running you’ll be doing. Lighter shoes can help you run faster, but they should still offer enough support for your feet.

Carbon-plated shoes, although certainly not an everyday shoe because of the reduced support, can help you run faster, especially on race day.

As Coach Anya points out, these shoes are designed to improve running economy, helping you run faster for longer. The carbon plate is responsive, meaning that it reduces the energy needed to push off. They can, however, increase the risk of injury, so you shouldn’t use them for your regular day-to-day training.

6. Ensure you're breathing correctly

Efficient, controlled breathing helps deliver oxygen to your muscles at a better rate, which can improve your endurance and speed. Practice diaphragmatic breathing, which involves taking deep breaths using your diaphragm rather than shallow breaths from your chest.

A good breathing rhythm can also help. Try a 2:2 breathing pattern, where you inhale for two steps and do a long exhale. This can help you maintain a steady pace and prevent side stitches.