How to Improve Your Running Pace Quickly

Want to shave seconds off each kilometre without overhauling your entire routine? You don’t need a fancy coach or expensive gear. Small, consistent changes can make a big impact on how fast you run. Let’s break down the most effective tweaks you can start using today.

Key Factors That Slow You Down

First, spot the common habits that keep you stuck at a steady pace. Many runners hold their shoulders too high, which creates tension in the upper body and wastes energy. Another frequent mistake is overstriding – landing with your foot far ahead of your centre of mass forces you to brake each step. Finally, ignoring your breathing rhythm can lead to early fatigue, especially on longer runs.

Identify which of these problems shows up in your form. A quick video of yourself on a phone can reveal a lot. Once you know what to fix, you can target the right drills.

Proven Ways to Boost Your Pace

1. Shorten Your Stride, Increase Cadence
Aim for 170‑180 steps per minute. Use a metronome app or count your steps for 30 seconds and double it. Short, quick steps reduce ground contact time and let you stay light on your feet.

2. Add Interval Sessions
Instead of a steady jog, sprinkle short bursts of speed into your runs. For example, after a 10‑minute warm‑up, sprint for 30 seconds, then recover for 90 seconds. Repeat 6‑8 times. This trains your heart and muscles to handle faster paces with less effort.

3. Strengthen Your Core and Glutes
Strong hips keep your pelvis stable, preventing excessive side‑to‑side motion. Include planks, side‑leg raises, and single‑leg bridges twice a week. You’ll notice a smoother stride and less wobble at higher speeds.

4. Practice Proper Breathing
Try a 2:2 pattern – inhale for two steps, exhale for two steps. This matches your cadence and fills your lungs efficiently. If you feel breathless, slow your cadence slightly until the rhythm feels natural.

5. Use Hill Repeats
Running uphill forces you to push with your legs and improves leg turnover. Find a moderate hill, sprint up for 20‑30 seconds, jog back down, and repeat 4‑6 times. The strength gain translates to faster flat‑ground runs.

Mix these elements into your weekly schedule. A balanced plan could look like: two easy runs, one interval day, one hill repeat day, and two strength‑focused cross‑training sessions.

Finally, track progress. Record your pace every week on a favorite route. Small improvements add up – a 5‑second drop per kilometre feels huge after a month.

Improving running pace isn’t about drastic overhauls. It’s about tightening form, adding purposeful speed work, and building the muscles that support a quicker stride. Try one tip this week, then stack another. Before long you’ll be hitting the splits you’ve been aiming for, feeling stronger and more confident on every run.