So, you want to run fast?

Me and my dad always sit and joke about how there is no way to stop speed unless you have speed.

It doesn’t matter what your sport is if you improve your running speed it will be hard to beat you. Like I said above there is no answer for speed except speed.

When you’re faster you’re just faster and you can blow past your competition effortlessly.

Also you will have more energy when you need it because to keep up, or defend, your competition you won’t use very much energy because you won’t be running very hard to keep up with them.

…But they will be struggling and working real hard to keep up with you.

This is another great reason to improve your running speed.

Anyway, let’s talk about how to improve your running speed in simple terms.

7 Secrets To Improving Your Running Speed

1. In order to improve your running speed you have to train your muscles to respond to you wanting to run faster. In order to do that you need to spend time running intervals at 90-95% while learning to stay relaxed. (Don’t do this if you’re not in shape already, start slower first so you don’t pull something.)

You should take at least 3-5 minutes rest in between reps and full recovery in between sets. (Caution: Don’t let yourself get cold though. Put on sweats and walk for rest.)

You don’t need to run longer than 6 secs per interval. Example workout: 3 x 3 x 50m flys. Full recovery between sets and 4 minutes between reps.

2. Weight loss loss will help you to improve running speed. Not just any weight loss though. You need to focus on losing fat and extra waste in your colon while maintaining lean body mass. Becareful though, this depends on your sport or your position.

You don’t want to lose muscle here unless you’re just too big for your sport or position and feel that a lighter weight would help or benefit you. You want to lose excess weight that serves no real purpose other than to slow you down.

Now if you are a lineman in football or a catcher in softball you may want to be careful losing to much weight because then it will be difficult to dominate your position the way you may want to.

…But let me make a quick note about that. You can always replace fat with muscle and then you would dominate your position more. You would be a much more effective lineman at 290 25% body fat than at 290 35% body fat.

You would have more muscle and more potential to be stronger and faster. You’ll have less “dead weight”.

3. Rest! After doing a full speed workout. You have to wait at least 48-72 hours before doing another full speed workout.

Now that doesn’t mean that you can’t do another workout that is hard, but just not a full speed workout. You can run at speeds less than 70% of you max and still be fine.

If you do, you increase chances of injury and really your workout won’t go good because you’ll still be spent from the last full spend workout.

4. Nutrition to help you run fast. You need enough carbohydrates to support the energy you will use during the workout or you will feel sluggish and you need enough protein to support the muscle functions of the workout and to recovery from the workout.

But don’t forget about fats. The body uses fats for energy too. You just don’t want to have left over calorie energy if you don’t want to gain weight.

5. Staying healthy. It doesn’t matter how fast you are if you’re hurt all the time.

First pay attention to your nutrition. Make sure you eat enough carbs calories to support your energy usage for the day, but enough protein grams to support muscle recovery and healing.

Also you’ll want to ice and much as possible after workouts not just when you’re hurt.

But daily if you can. 20 minutes on and 20 minutes off at least 2-3 cycles. Or you can sit in a ice bath for 20 minutes.  (Check with your trainer or doctor.)

6. Flexibility = speed. This is so critical to running fast.


Flexibility increases the elasticity in the muscle allowing you to create a greater force, allows for correct running form, decreases injuries.

7. Running form. Running can be extremely critical in increasing speed.

I will create a post later about running form as it needs to be covered in more detail… But for now just know that you want to run in a position that we call front side running.

This means that you don’t want to let your leg (knee & hip joint) extend far behind you.

You want to keep knees in front of you and “high”, while letting your foot strike the ground slightly behind your center of gravity.  All the while running tall with a very very slight lean forward.

I hope that this post helps you to improve you running speed and dominate your sport.

Thanks for your time and as always rootin’ for ya,

Kenney Jr.


My name is Kenney Edwards, I love high school sports... but was fed up with the lack of information about recruiting and getting an athletic scholarship. So, I created "the recruiting secret" and the S.A.C. program (student athlete counseling) that informs, coaches, and teaches student athletes & their family on exactly what to do... with a student athlete counselor & community that is right by their side every day. Read more here: OUR MISSION: help athletes discover, develop & display their athletic superpower!

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