How you can run faster, and avoid this big mistake

Few things are more coveted by endurance athletes than the so-called "runner’s high." It's that feeling of euphoria, reduced stress and sharpened mental clarity that can emerge when aerobic exercise helps the body settle into a steady rhythm, causing the release of endorphins and other feel-good neurochemicals to flow.

Beyond that happy sensation, running also offers well-documented health benefits like improved cardiovascular fitness, increased endurance abilities, stronger bones and muscles and better mood regulation.

But many runners share a common goal beyond the mental and physical perks: getting faster.

Whether you’re chasing a personal record or simply want to feel stronger on your usual route, speed is a natural next step. Here’s what to know about how to safely pick up the pace.

Why is running so popular?

Running is one of the most widely practiced forms of exercise in the United States and around the world, with an appeal that has endured for centuries. Today, data shows that roughly 50 million Americans, or about 15% of the population, run or jog regularly.

Much of running’s popularity comes down to its simplicity. "It requires minimal equipment, can be done almost anywhere and scales easily to different fitness levels," explains Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York.

Runners also value the sport’s measurable progress, he adds, as tracking distance, pace and personal records can be deeply motivating. Others are drawn to the sport's flexibility – whether that means running solo through nature or pairing a workout with music, podcasts or audiobooks.

"Running can also be very social, with minimal barriers in bringing together individuals with shared interests," adds Dr. Chantal Nguyen, a chief resident at Stanford Medicine’s Physical Medicine and Rehabilitation Clinic.

How to get faster at running

Regardless of running alone or with others, improving speed isn’t about quick fixes, it’s about consistency, structure and patience. And Schoenfeld notes that one of the most important skills is pacing, or learning how to distribute effort efficiently across a run.

Structured workouts can also make a significant difference. "High-intensity interval training (HIIT) can increase maximal aerobic speed and improve cardiorespiratory fitness, which can increase an athlete’s sprint speed and endurance," says Nguyen.

Building weekly mileage gradually also plays a role. "Gradually increasing your total distance strengthens your aerobic base, which supports faster running over time," says Schoenfeld.

Changing your terrain is another powerful tool. "Regular uphill or downhill training, with gradually steeper gradients over the course of six to eight weeks, can also improve maximum running speed and stride rate," says Nguyen.

She adds that strength training and proper running form can make meaningful differences as well since strengthening the core, glutes and legs improves power and efficiency, while good posture and stride mechanics help you move more economically.

"Variability in routine is also important," she adds, "as studies have shown that incorporating tempo runs or high-volume easy running can optimize running intensity while reducing fatigue." 

What are the most common mistakes new runners make?

One of the biggest mistakes new runners make is pushing too hard, too soon. While Schoenfeld says it’s tempting to chase a PR every time you run, consistently training at maximum effort often leads to burnout, injury or plateaued performance.

"We typically recommend gradual progression with no more than a 10% increase in mileage per week," advises Nguyen. She adds that most runs should feel comfortable, with only a small portion dedicated to high-intensity effort.

Proper footwear and form are also frequently overlooked. Shoes that don’t match your gait or provide adequate support can increase injury risk, while poor mechanics such as overstriding or slouching reduce efficiency and strain the body. Because of this, Nguyen notes, "many runners benefit from a gait and running analysis."

Basic habits matter, too. "Since there are many cardiorespiratory and musculoskeletal benefits with recovery, warming up properly, ensuring scheduled rest days and maintaining optimal nutrition, hydration and sleep are all also important," she says.

Getting faster is a gradual process, but consistency is what makes the biggest difference.