How to Get Faster at Running Without Running More
If you think the only way to run faster is to run more, you’re not alone. Many runners assume that increasing mileage is the only way to improve pace, but here’s the truth:
🚀 You don’t need to run more—you need to train smarter.
If you’re a busy woman juggling work, family, and training, adding more miles to your already-packed schedule isn’t always realistic. The good news? You can get faster without increasing mileage by making a few key changes to your training.
In this guide, I’ll show you how to run faster without running more, using scientifically backed training methods designed to improve speed, efficiency, and endurance—without burning out.
Why More Miles Isn’t Always the Answer
Running more miles can help increase endurance, but it doesn’t always make you faster. If you’re already running consistently but your pace has plateaued, the issue isn’t volume—it’s a lack of variety and efficiency in your training.
Here’s why:
❌ Too much slow running = no speed development
❌ More miles = higher risk of overuse injuries
❌ Lack of strength & power = slower running economy
The goal isn’t to run more—it’s to run smarter. Here’s how to do it.
1. Add Speed Sessions (Without More Miles)
One of the most effective ways to run faster without running more is to swap some easy runs for quality speed sessions.
Key Speed Workouts to Get Faster
1️⃣ Strides – After an easy run, add 4-6 x 20-second strides at around 80-90% effort, focusing on fast leg turnover. This builds neuromuscular speed without added fatigue.
2️⃣ Tempo Runs – A 10-20 minute effort at a "comfortably hard" pace (just below race effort) builds endurance and helps you sustain faster speeds.
3️⃣ Hill Sprints – Run 6-8 second hill sprints (with full recovery) to improve leg power and running economy.
4️⃣ Fartlek Training – Incorporate random bursts of speed during your runs (e.g., 1 minute fast, 2 minutes easy), making training fun and dynamic.
💡 Tip: Speed work doesn’t mean all-out sprinting—it means training at different paces to improve your overall efficiency.
2. Strength Train for Speed
Want to run faster without running more? Get stronger.
Many female runners avoid strength training because they think it will make them bulky—but in reality, stronger muscles = more power = faster running.
Best Strength Exercises for Runners
✅ Squats – Build lower body strength to improve power and endurance.
✅ Deadlifts – Strengthen the posterior chain (hamstrings, glutes, lower back) for efficient running mechanics.
✅ Lunges – Improve single-leg strength and balance, reducing injury risk.
✅ Step-Ups – Mimic the running motion while improving coordination and power.
✅ Calf Raises – Strengthen the calves to improve push-off and reduce Achilles issues.
2-3 short strength sessions per week will dramatically improve your running speed, power, and injury resilience.
3. Improve Running Form for Free Speed
Good running form = free speed. If your running mechanics aren’t efficient, you’re wasting energy every step.
Quick Form Fixes for Instant Speed Gains:
✔ Run Tall – Imagine a string pulling you up from the top of your head. Good posture improves efficiency.
✔ Increase Cadence – Aim for a higher step rate (~170-180 steps per minute) to reduce overstriding and improve efficiency.
✔ Relax Your Arms – Keep your arms at 90 degrees, moving back and forth—not across your body.
✔ Shorten Your Stride – Overstriding slows you down. Keep your feet landing under your centre of mass.
💡 Tip: Film yourself running or get a coach to check your form—small tweaks can lead to big improvements.
4. Use Plyometrics to Boost Speed
Plyometric (jump) training improves explosiveness and speed, helping you generate more force with every stride.
Best Plyometric Moves for Runners:
✔ Box Jumps – Improve explosive power and coordination.
✔ Jump Squats – Build fast-twitch muscle fibres for quicker leg turnover.
✔ Lateral Bounds – Strengthen stabiliser muscles and improve agility.
✔ Single-Leg Hops – Enhance balance and foot strength.
💡 Tip: Add plyometrics twice a week for 10-15 minutes to see big improvements in power and speed.
5. Fit Strength & Speed Work into a Busy Schedule
If you’re short on time, here’s how to train efficiently:
🔹 Monday: Easy run + strides (30 mins total)
🔹 Tuesday: 15-minute strength session (glutes & core focus)
🔹 Wednesday: Speed workout (tempo or fartlek, 40 mins)
🔹 Thursday: Active recovery or mobility (15 mins)
🔹 Friday: Hill sprints + strength (45 mins total)
🔹 Saturday: Long run (but keep it efficient!)
🔹 Sunday: Rest or mobility work
💡 Tip: Even 15-20 minutes of strength work twice a week can make a difference. Prioritise quality over quantity.
6. Common Running Myths Slowing You Down
There’s a lot of bad running advice out there. Let’s clear up some common myths:
❌ Myth: More miles = faster times
✔ Truth: Quality matters more than quantity.
❌ Myth: Strength training makes runners bulky
✔ Truth: It makes you stronger, not bigger.
❌ Myth: You must run at race pace often
✔ Truth: Overdoing race-pace runs leads to burnout.
Train smart, not hard. Your body (and race times) will thank you.
Final Thoughts: Train Smarter, Run Faster
You don’t need more miles to run faster. You need smarter training, better strength, and efficient recovery.
Key Takeaways:
✔ Swap junk miles for focused speed work.
✔ Strength train to improve power and endurance.
✔ Work on running form to improve efficiency.
✔ Add plyometrics to build explosiveness.
✔ Prioritise recovery and sleep to train smarter, not harder.
✔ Train your mindset, because speed starts in your head.
💡 The bottom line? Train smarter, not more. Less volume, better quality, faster results.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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