In this guide, we'll share with you Coach Anya’s practical tips and strategies to help you achieve these goals.
Ready to hit the ground running? Let’s go!
Can you improve your running speed and endurance at the same time?
You might improve your speed and endurance simultaneously, especially if you’re new to running.
Coach Anya explains that by including a variety of different types of runs in your training plan, you can improve your running speed and endurance simultaneously: “By doing intervals and tempo sessions your body will adapt to adding these bursts of speed in, whilst also improving your stamina.”
In short, this will enable you to hold a faster pace for longer.
The best way to approach this is to set clear, specific running goals. For example, do you:
… Have a race coming up at which you’d like to set a new personal best?
… Want to make your long runs longer?
… Want to be able to sustain your 10k pace for a half-marathon?
Setting a goal that you want to focus on will help you decide what kind of training plan you need.
What should beginners focus on first, speed or distance?
If you’re a beginner runner, Coach Anya’s advice is to focus on distance first. As a beginner, try not to over complicate the simple idea of running when you’re first getting started. Focus on your form and slowly increase your volume.
Speed can come into play a bit later, once you start feeling comfortable as you run. Most road running distances from 5km (and shorter) to ultra marathons primarily use your aerobic energy systems so it’s important to build your endurance base. Adding in speed work down the line will help you to be able to hold a faster pace for longer.
And, if you want to make sure you’re getting started on the right foot, check out our new-to-running training plan.
Below, we’ll give you our top tips on how to run faster and longer, divided into 3 categories:
- How to run faster
- How to run longer
- How to improve your running performance overall (tips for speed and endurance)
How to run faster: 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.
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.
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.
Check out our top 6 tempo shoes to see the Runna team’s top picks.
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.
How to run longer: Top 6 tips for improving your endurance
Looking to boost your running endurance? Whether you're training for a marathon or just want to enjoy longer runs, we've got you covered. Here are our top 6 tips to help you run longer and make those miles fly by.
1. Increase your weekly mileage (but do it gradually)
Building up your weekly mileage is key for your endurance, but you need to do it gradually to avoid injury. Start by adding no more than 10% to your total weekly mileage – and less, if you’re prone to injuries.
For example, if you’re running 30 kilometers (or miles) a week, increase it by 3 kilometers (or miles) the following week. This allows your body to adapt to the increased workload.
Consistency is key, so spread the miles across all your runs instead of concentrating it all on one or two days. The best way to approach this is to use a dedicated running app like Runna, where you can get your own personalized training plan that adapts to your current mileage and actual goals.
2. Increase the distance of your longer runs
Long runs teach your body to handle prolonged periods of running and improve your mental stamina. To increase the distance of your long runs, add a couple of kilometers every two weeks or so. If your current long run is 10 km, aim for 12-13 km in two weeks from now.
Most long runs should be done at a comfortable pace. The goal is to get your body used to spending more time on your feet without pushing too hard and burning out. On the day after, give your body a rest day or do an easy run to allow your muscles to do their magic – adapt to the new challenge.
3. Go slow
It might sound counterintuitive, but to go far, you first need to learn to go slow.
Running at a slower pace helps build your aerobic base, which is key for running longer distances. When you run fast, you tire out quicker, meaning that you aren’t able to sustain the effort for the entire distance you’d planned. Plus, faster paces are more taxing on your body and require more recovery time.
For the majority of your long runs, aim to run at a pace where you can hold a conversation without getting out of breath. As your endurance improves, you’ll find that your slower pace naturally becomes faster over time.
And, make sure you have the right shoes: For long distances we’d recommend finding what is most comfortable for you for a long period of time. They should be stable, cushioned, and lightweight to improve running efficiency.
4. Fuel and hydrate properly
While you usually won’t need to do anything extra in terms of fuelling for your shorter runs, the
When running longer distances, fuelling your runs properly is essential for better performance. This means eating well before your workout but also carrying with you an energy bar or gel for the run. If you need ideas, check out our top mid-run snacks to fuel a marathon – you can use them for shorter runs, too!
Hydration is equally important. Drink water throughout the day, not just before/during/after your runs.
For longer runs, consider carrying a running backpack with a water bladder & enough storage space for your snacks.
5. Do some cross training (but don’t overdo it!)
Cross training is a good way to improve your running endurance and fitness without overtraining. Cycling, swimming, hiking, and especially strength training can enhance your overall fitness and prevent overuse injuries.
Aim to strength conditioning at least once or twice a week. This’ll help you enhance your running efficiency and reduce the risk of injury.
Mixing up your workouts keeps things interesting and will also help you become a more well-rounded athlete.
We have our own strength training program specifically designed for runners, which you can add to any of your running plans to keep everything in one place and track your progress easily.
6. Set goals and monitor progress
There’s nothing better for staying motivated and focused than setting goals. Goals can be anything, really; for example:
- Setting a PR at an upcoming long-distance race
- Completing a specific distance you have never run yet
- Increasing your mileage progressively and staying consistent
A running app like Runna can help you define goals and track your progress by recording details like distance, pace, and how each run felt (you can add notes in the app). Plus, it seamlessly integrates with Strava; extra kudos, anyone?
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.
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.
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).
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.
CTA (button): Join us
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.
Level up your running game with Runna, your #1 running coaching app.
