How to get faster without speedwork

Running seems simple at first—putting one foot in front of the other for an extended distance or time—but as you progress, finding ways to get faster (or simply better) can become more complicated. Many experienced distance runners use speedwork in their weekly training, like track sessions, hill repeats or treadmill intervals, to push their pace and get their bodies comfortable with a faster effort. However, not everyone has access to a track or treadmill, or maybe you just don’t enjoy structured speed sessions. So, how can you get faster without traditional speed training?

The simple answer is to run more (increase distance)—but that method alone might not work for everyone. Plus, it can increase the risk of injury if your body isn’t adjusted to a higher training load. Instead, here are a few ways to improve your pace without actually having to run fast.

Mix in training with other sports

If speedwork isn’t your cup of tea, or if you find yourself too sore afterward, try adding recreational sports like ice hockey, basketball or soccer into your weekly training. All three sports are great alternatives for interval training outside of running. Each sport requires quick, short bursts of energy mixed in with extended recovery. Plus, sometimes training in a team environment can take you outside your comfort zone and motivate you to compete at your best.

Strength training is your friend

If you have weights at home, strength training is an efficient way to get more power out of your legs and core. Building strength can help you get more efficiency from each stride, making you stronger on your daily runs without even touching speed workouts. Focus on exercises that involve core movements, like plank shoulder taps and similar exercises for leg strength that require dynamic movement, such as lunges, Romanian deadlifts and squats. If you don’t own weights, you can improvise with (full) gallon cans of paint or milk jugs, but some exercises (such as planks) can still be effective using just your body weight. Training your core will benefit you in any sport, and a strong core supports better running form, which will help you conserve energy in the long run.

Work on your running economy

The term running economy does not refer to how well brands or races are performing within the industry. It refers to the amount of energy you use at a given pace. Running economy is often overlooked by runners (both beginners and experts), though working on your form is the best way to not only get faster but be more efficient while doing it. The better your form and economy, the easier it will be to gain speed as you increase your training load. Conversely, the less you focus on it, the more it will hold you back.

An easy way to work on your form, especially when starting out or on easy days, is to maintain good posture: practice keeping your shoulders and upper body relaxed, with your arms bent and relaxed, not straying too far from your body. Another tip is to learn/know your stride. Film yourself running and analyze your stride length. If you generally have a longer stride and low cadence, try shortening it on easy runs to improve your speed and cadence on harder efforts. Conversely, if you have a shorter stride with a high cadence, try slowing down and lengthening your mechanics on easy days to keep a similar pace.