How to Run Faster or Run Longer: Secrets Only Pro Runners Know

Let’s be real: we all want to be able to run faster or longer. Whether you’re training for a race or just want to crush your personal best in the park, it can feel a little overwhelming trying to figure out how to do both.

So, how exactly do you run faster or longer? Spoiler alert: there’s no magic pill, but with the right approach, you can make serious strides (pun intended).

I’ve spent plenty of time on the track and the road myself, and I’ve learned a thing or two about how to make running feel less like torture and more like an achievement.

In this article, I’m going to break it down for you—whether you’re after speed, stamina, or both. Let’s dive into the real strategies that will help you run faster or longer.

Running Faster vs. Running Longer — What’s the Difference?

Before we get into how to run faster or longer, let’s talk about what makes them different. Running faster is all about improving your pace over shorter distances, while running longer is about increasing your endurance over longer distances.

When you run faster, you’ll focus on speed work, interval training, and improving your stride mechanics. For running longer, it’s more about building endurance, improving mental toughness, and learning how to fuel your body properly for long distances.

So, which one is your focus? If you’re looking to crush a 5k time, you’ll need to prioritize speed. If you’re training for a marathon, it’s all about stamina. But, spoiler again: with a few tweaks, you can improve both!

How to Run Faster: Speed Training for Better Performance

If you’re looking to take your pace up a notch, speed training is where you need to focus. Here’s what you can do to become a faster runner:

1. Incorporate Interval Training

Interval training is a game-changer for boosting speed. The idea is simple: alternate between high-intensity running and active recovery periods. For example:

• Sprint for 30 seconds at max effort.

• Jog or walk for 90 seconds to recover.

• Repeat for 10–15 rounds.

Why it works: This type of training teaches your body to run faster for longer periods by improving your VO2 max (the maximum amount of oxygen your body can use during exercise).

It also increases your lactate threshold, meaning you can run faster without feeling the burn.

2. Hill Sprints: The Hidden Secret

I know, I know—running up hills sounds like a form of torture, but hear me out. Hill sprints are incredibly effective for building strength and power in your legs.

Sprinting uphill engages your glutes, quads, hamstrings, and calves all at once, building explosive power and improving your form.

• Start with a 30–45-second sprint up a hill.

• Jog back down to recover.

• Repeat for 6–8 rounds.

Why it works: Hill sprints not only improve leg strength but also teach you how to maintain a fast pace without burning out too quickly.

3. Strides for Stride Length

Want to improve your stride without spending hours working on it? Add strides to the end of your easy runs. Strides are short, controlled bursts of faster running—usually 20–30 seconds long.

• Run at about 80–90% of your max effort for 20–30 seconds.

• Focus on form and relaxation.

• Recover with a light jog for 2 minutes between each stride.

Why it works: Strides help develop running mechanics and improve your cadence (how often your feet hit the ground). This means that you’ll be able to run faster with less effort when race day arrives.

4. Work on Running Form

If you want to run faster, you need to think about your form. Small tweaks in your posture and mechanics can lead to faster paces without extra effort. Here’s how to improve your form:

• Engage your core: A strong core stabilizes your body, helping you run more efficiently.

• Relax your arms: Keep them bent at a 90-degree angle and swing them naturally. Tight arms waste energy.

• Focus on your cadence: Aim for 180 steps per minute (SPM), which is the ideal cadence for most runners. Shorter, quicker strides are more efficient than long, sluggish ones.

Why it works: Good form reduces energy wastage and helps you run more efficiently, which translates into faster speeds.

How to Run Longer: Building Endurance for the Long Haul

Alright, so maybe you don’t need to set any records in the 5k world. If you’re aiming for longer distances, endurance is the name of the game. Here’s how to build that stamina:

1. Increase Your Weekly Mileage Gradually

The key to running longer distances without burning out is gradual progression. You should be increasing your mileage slowly to allow your body to adapt. A good rule of thumb is to increase your total weekly mileage by no more than 10% each week.

• Start by adding a mile or two to your weekly long run.

• Gradually build up the distance over several weeks.

Why it works: Gradual increases in mileage help your body build the aerobic capacity necessary for long-distance running. This allows your muscles, joints, and connective tissues to adapt to the stress of longer runs.

2. Fuel for the Long Run

When you’re running longer distances, your body needs more fuel than just water. Hydration and nutrition are key to preventing fatigue and cramping.

• Drink water during runs longer than 45 minutes.

• Consider sports drinks or gels for runs over 90 minutes to replenish electrolytes and glycogen.

• Eat a balanced meal before your long run with complex carbs and protein.

Why it works: Carbs are the primary fuel source for endurance running, and keeping your body properly hydrated and fueled will help you maintain energy throughout the run.

Without proper fueling, you’re setting yourself up for a tough run (and we all know how that ends).

3. Slow and Steady Wins the Race

When you’re building endurance, it’s important to keep your pace comfortable during your long runs. Don’t aim to set a new PR on every long run. Instead, run at a conversational pace, where you can talk without gasping for breath.

• Try to run 60–90 seconds slower than your race pace for long runs.

• Focus on building time on your feet, not speed.

Why it works: By running at a slower pace, you build aerobic endurance without overloading your body. You’ll increase your ability to run longer without getting fatigued.

4. Long Runs with a Purpose

While you’re building endurance, your long runs should have a purpose. For instance:

• Increase time on your feet by gradually running longer each week.

• Occasionally simulate race day conditions, running at your desired pace for a portion of the run.

• Add hill runs or trail runs to challenge yourself.

Why it works: By introducing variety into your long runs, you’re preparing your body for race-day conditions. The mental aspect of running long distances also plays a huge role in your overall endurance.

The Key to Running Faster and Longer: Cross-Training

The secret sauce to becoming a better runner isn’t just running. Cross-training—including activities like cycling, swimming, or strength training—can improve both speed and endurance.

It helps balance muscle groups, improves cardiovascular fitness, and reduces the risk of injury.

• Cycling builds leg endurance while giving your running muscles a break.

• Strength training boosts running power and prevents imbalances.

• Swimming is an excellent full-body workout that improves cardiovascular fitness.

Why it works: Cross-training strengthens muscles that don’t get as much attention during running and helps prevent overuse injuries, making you a more well-rounded athlete.

Recovery: The Unsung Hero of Running Success

Let’s face it: you can run as hard as you want, but recovery is what really makes the difference. Running, especially longer or faster runs, puts a lot of stress on your body. If you’re not recovering properly, you’re wasting your efforts.

• Sleep: Make sure you’re getting 7–9 hours of sleep per night to allow your muscles to repair and rebuild.

• Rest days: Take at least one full rest day a week to let your body recover.

• Stretching: Incorporate a post-run stretching routine to improve flexibility and reduce stiffness.

• Foam rolling: Helps release tightness in your muscles and improves circulation.

Why it works: Recovery helps your muscles repair and rebuild, making you stronger and more capable of running faster or longer the next time you hit the pavement.

You’ve Got This

Whether you’re aiming to run faster, run longer, or both, the key is consistency. Train smart, fuel properly, and prioritize recovery. And don’t forget: running should be fun! Celebrate your progress, no matter how small, and keep challenging yourself.

So, which one’s your goal—faster or longer? Or maybe both? Either way, these tips will help you level up your running game. Lace up your shoes, hit the track or the road, and start putting in the work. You’ve got this! 💪