How to Run Faster: What Really Controls Your Speed?

Jun 27, 2025

Layla Flores

Let’s face it: we’ve all tried to run faster at some point. Maybe you were chasing a bus, racing your friends, or just trying to beat your own personal record. But running faster isn’t just about trying harder—it’s about understanding what actually makes us faster.

In this post, we’ll break down the key factors that determine your running speed, and share how you can work with them (not against them) to become a speedier version of yourself.

1. Your Running Form: Posture Matters, People!

Ever seen someone run like they’re swatting invisible flies? Don’t be that person. Your form directly affects how efficiently your body moves.

Posture: Stand tall with a slight forward lean from the ankles, not the waist.
Arm swing: Keep your elbows at about 90 degrees and let your arms swing naturally forward and back—not across your body like you're hugging yourself.
Stride: Aim for quicker, shorter strides rather than long, reaching ones. Overstriding can slow you down and lead to injury.

👉 Think graceful gazelle, not flailing octopus.

2. Strength and Power: Muscles Make a Difference

Strong legs make fast runners, but it’s not just about size—it’s about function.

Glutes, hamstrings, calves, and quads all play starring roles.
Don’t skip core training. A strong core stabilizes your movements and improves your efficiency.
Plyometrics and resistance training can improve your explosive power—crucial for sprinting.

You don’t need to deadlift a small car, but a little strength goes a long way.

3. Cadence and Stride Length: Find Your Sweet Spot

Running speed = stride length × cadence.
If either one is off, your pace suffers.

Cadence (steps per minute): A higher cadence usually means better efficiency. Elite runners often run at 170–180 steps per minute or more.
Stride length: Longer isn’t always better—only lengthen your stride if your form and strength support it.

👉 Don’t force it. Improve it gradually, like fine wine or your playlist.

4. Aerobic Capacity: Train Your Engine

Your cardiovascular system is the engine behind your speed.

Improve your VO₂ max (how much oxygen your body can use) with regular aerobic training.
Interval workouts, tempo runs, and hill sprints help condition your body to run faster for longer.

Even the best sports car can’t go far without fuel. Train your heart and lungs to keep up.

5. Flexibility and Mobility: Smooth Is Fast

Tight hips, stiff ankles, or restricted hamstrings can all limit your stride and cause compensations.

Regular dynamic stretching and mobility work improves your range of motion.
Foam rolling and yoga can also help your muscles stay happy and loose.

👉 Remember: Gumby runs smoother than a rusty robot.

6. Mental Game: Speed Starts in Your Head

Running fast can hurt. (Sorry, it’s true.) But a sharp mind can carry tired legs.

Visualization, goal setting, and positive self-talk can push you through tough intervals.
Confidence grows with consistency—train your brain as much as your body.

If you think you can go faster, chances are… you can.

Final Thoughts: Run Smart, Not Just Hard

Speed doesn’t come overnight—it’s the result of many small improvements stacked together. Focus on good form, build strength, train consistently, and respect recovery. And hey, don’t forget to enjoy the run. After all, what’s the point of speed if you’re not smiling (even just a little)?