Top 8 tips on running faster and longer

Now that we’ve talked about each goal separately – running faster or longer – we’d love to give you some tips that will help you for both goals.

1. Prioritize rest and recovery

Rest and recovery are crucial components of any training plan: Your body needs time to absorb the training and repair and strengthen itself between workouts. Without proper rest, you risk injury and burnout, which can derail your progress. 

And, remember: Recovery is extra important when training hard. Focus on quality sleep, hydration, and fueling to optimize your body’s recovery. Nutrition plays a vital role; eat your proteins and carbs to give your muscles the best conditions to repair and replenish energy stores.

“This will help you feel energized, reduce muscle fatigue, and help you stay consistent with training,” coach Anya says.

Consistent 8-hour nights are essential when you’re training hard

You can also do stretching, foam rolling, and even yoga to keep your muscles flexible and reduce soreness. 

And, if you’re feeling too tired or notice any pain or niggles, don’t hesitate to take a rest day. Your body will thank you, and you’ll come back stronger for your next workout.

On hard workouts, rest, and motivation

That said, it’s important to know your body and notice the difference between fatigue and low motivation. 

We would always recommend getting the quality out of your workout, which means that you should be ready to work hard to get the best training benefits. 

You can rearrange your plan to give your body more time to recover, so you are motivated for your next high-intensity workout, but make sure you’re not constantly doing back-to-back hard runs. 

Coach Anya adds that prioritizing rest and recovery before a hard session is key, because it’ll help you be more intentional in that workout. It is natural, however, for you to feel tired especially if you are in a hard training block! 

Sometimes you need to motivate yourself to start that run and once you are warmed up and the endorphins hit you feel 100x better.

2. Make sure your running form is correct

We already talked about running form and how important it is for improving your speed, but it’s actually crucial for both speed and endurance. 

Good running form will help you be more efficient when running both faster paces and further distances. This will help you hit faster paces, hold them for longer, and be able to run further with less stress on the body. 

Otherwise said, proper form can help you increase your speed by minimizing wasted energy and making each stride more effective. Good form is also crucial for maintaining endurance, as it helps you conserve energy over long distances, and will also reduce the risk of injury.

If your form is off, you might be okay for 5 or 10 kilometers, but once the distance starts to add up, you risk overloading specific joints and muscles and getting injured – or more tired than you should be. 

Here are the top 3 mistakes Coach Anya sees people make in terms of running form: 

• Overstriding as a result of low cadence. It also makes runners more likely to heal strike rather than land on the balls of their feet.
• Not leaning forwards enough which limits forward propulsion and also puts more strain on hip and knee joints.

Hip drop, when one side dips lower than the other when running. Focus on stability.

3. Build muscle

Building muscle is sometimes overlooked by runners, but it’s incredibly important. Strong muscles, especially in your legs and core, provide the power and stability needed for both speed and endurance. 

Focus on compound movements that work multiple muscle groups at once. These exercises will not only make you stronger but also improve your overall running performance. Don’t forget about your upper body – a strong upper body helps maintain good running form and reduces fatigue.

Strength training is an excellent way to build up your speed and endurance – and reduce the risk of injury

If you use Runna, you'll get a fully personalized strength and conditioning program you can add to your running plan. You can customize it fully, based on your strength ability, the number of workouts a week you want to do, and the equipment you have. You can keep your progress whenever you switch plans. 

Check out our strength training program for runners for more info!

4. Stay on top of your nutrition

What you eat directly impacts how well you run. Proper nutrition helps: 

• Fuel your body and each workout
• Recover and rebuild muscle
• Improve performance

Aim for a balanced diet rich in carbohydrates, proteins, and some healthy fats. Carbohydrates are your body’s primary energy source for running, while protein helps repair and build muscle. Fat is important for the overall functioning of your body, so there’s no reason to cut it out of your diet. 

Consider timing your meals and snacks to ensure you have enough energy for your workouts. Eating a small snack with carbs and protein about 30 minutes before running can make a difference in your performance – and having a full meal 2 to 3 hours before you run helps ensure you have plenty of energy.

5. Prepare yourself mentally

Whenever you go out for a run, give yourself a little pep talk – it helps! Mental preparation plays a crucial role in becoming a better, faster runner. 

Visualizing techniques can be really helpful for overcoming the mental blocks you have around reaching a specific target, be it in terms of speed or distance. Try it for your next race and let us know how it went!

Another important aspect of mental preparation is developing a resilient mindset. Running, especially when you run hard or over long distances, is not just physically challenging, it’s a mental game, too.

When you set clear goals and follow a training plan, you’re able to push yourself a little harder than you’d normally do – and see your progress build up over time. 

Don’t rely on motivation to go out for a run; instead, add your workouts to your schedule and simply do them when the time comes. You won’t always be motivated to lace up and go out for a workout, but if you’ve already planned it in advance, you’re much more likely to do it.

6. Be consistent

You get better at running by running. Nothing surprising here. 

Regular training helps with everything: endurance, speed, and running economy. Establish a routine that fits your schedule and stick to it. And, if you need to choose, it’s better to run shorter distances but be consistent than to do sporadic long runs (which might also lead to an injury).

Having a run buddy is a great way to stay consistent

Mix up your workouts to keep things interesting and continue making progress; use intervals, tempo runs, and long runs to get the best results.

7. Use a training plan

A training plan helps with all of the above, and more. 

A well-structured training plan can be incredibly beneficial for runners of all levels. It provides a roadmap to follow, helping you gradually increase your speed and distance without overtraining. It also introduces variety into your routine, making your workouts more enjoyable, and helps you stay accountable and consistent. 

Runna’s training plans offer all that, and more. You can personalize your plan for any specific goal or upcoming race based on your running experience, current performance, schedule, and preferences. 

Plus, you can add customized workouts to boost your strength and conditioning and mobility – or even access our Pilates program from within the app.

Following a plan takes the guesswork out of training and helps ensure you’re progressing safely and effectively, so it’s one of the best things you can do to improve your running ability.

8. Accept that setbacks are sometimes a part of the process

If running becomes a regular part of your life, you’ll inevitably sometimes face setbacks and will need to take it easy for a while. Whether it’s an injury, sickness, or personal commitments, sometimes running temporarily takes a back seat – and that’s okay. 

“Coming back from a running injury is hard, but patience is key. Your body will have to adapt to the impact of exercise again and build back up fitness,” coach Anya says. 

“It’s important to build intensity and volume slowly to help avoid the risk of re-injury. Increase your intensity and volume by no more than 10% each week and don’t increase them both in the same week.”

Simply put: You cannot make up for any missed sessions on a compressed schedule. Be kind to yourself and give yourself time. 

Focus on what you can control and get back on track gradually. Running is a journey, so roadblocks and challenges are simply a part of the game. 

To become a better runner, you need consistency and the right training plan

Whether you're aiming for a new personal record or simply want to enjoy longer runs, consistency and smart training are your best friends. Don't forget to celebrate those small wins along the way – they're stepping stones to your bigger goals!

Training plans can be a game-changer in your running journey. They take the guesswork out of your workouts and provide a structured approach that will enable you to gradually increase your speed and endurance. Plus, having a plan keeps you accountable and motivated – and helps you to make steady progress with time. 

Check out our training plans for all levels and distances and customize yours to get started.

Our training plans are the perfect way to build up your speed and endurance

FAQ: All you need to know about running faster and longer 

How can I increase my long run speed?

To boost your long run speed, mix in some tempo runs and intervals each week. These workouts help you hold a faster pace for longer. Also, make sure your running form is on point and gradually stretch out your long run distance. It’s all about building stamina and speed together.

How can I run faster and longer without getting tired?

To run faster and longer without burning out, focus on building endurance with steady, gradual increases in your mileage. Add in tempo runs and intervals to work on speed. Keep your breathing controlled and your form efficient. 

And don’t forget that staying hydrated, fueling properly, and getting enough rest are key to keeping your energy up.

How can you improve your running speed?

Want to get faster? Start by incorporating tempo runs, interval training, and some hill sprints into your routine. These will push your speed limits and build leg strength. 

Make sure your running form is efficient and get the right shoes. And, of course, a training plan that’ll enable you to level up your running game consistently, week after week.

Why can't I run faster?

If you’re struggling to pick up the pace during your runs, it might be due to poor form, a lack of experience, or, sometimes, not getting enough recovery time. That said, it takes a lot of effort and consistency to increase your speed, so don’t get discouraged if you don’t see quick results! Stay focused on your training plan and results will follow. 

Add tempo runs and intervals to your routine and make sure you’re resting properly. 

What foods help you run faster?

To run faster, fuel up with foods rich in carbs to get a quick boost of energy. A small snack, like a toast with honey and banana before your run can make a big difference. And remember, staying hydrated is crucial for keeping your energy levels high.

How can I make my mile time faster?

To shave time off your mile, you need to train your body to sustain a faster pace for longer periods of time. For this, having the right training plan is key, as it’ll provide you with enough variety of hard and easy workouts to help you progress. Interval and tempo runs are ideal for improving your speed – but easy runs are also essential. 

Building strength with hill sprints and keeping your breathing controlled will also help you run more efficiently.