When sprinters Noah Lyles and Sha’Carri Richardson raced to victory at the Olympics, their faces lit up with the effort and joy of running fast. The sensation of pushing your body to the limit, moving at top speed, can make you feel invincible.
“It’s empowering,” says running coach Will Baldwin. “The intense sensations, heavy breathing, and adrenaline can make you feel truly alive.”
You may not be breaking records at the Olympics, but you can experience the same rush by lacing up your shoes and sprinting for just a few minutes.
How to Start Speed Running
If you’re new to running fast, you can incorporate speed workouts into your routine or add intervals to your regular run or walk.
Running coaches rate effort levels on a scale of 1 to 10, with an “easy run” at 2 to 5, a more challenging run at 6 to 8, and a sprint at 9 or 10. Baldwin recommends starting at a 6 to 8 effort level for early intervals, gradually increasing to 9 or 10 for shorter bursts.
Related Stories
“When starting a speed workout, ease into it with the first few repetitions,” Baldwin advises. “Begin with an easier pace to build up throughout the session.”
Always remember to warm up before speed running to reduce the risk of injury. A brief jog or walk will prepare your body for the intensity of running fast.
“A proper warmup makes the faster segments smoother and more comfortable,” Baldwin explains. “Engaging muscles that have been inactive requires adequate blood flow and warmth for safety.”
Plan for a 10 to 15-minute warm-up and cool down with 5 to 10 minutes of jogging or walking after your speed intervals before diving into the workouts.
3 Speed Workouts to Boost Your Speed
Whether you want to incorporate sprinting intervals into your routine or focus on specific speed workouts, these exercises will help you run faster.
1. Strides
Strides involve sprinting for 20 seconds with a minute of walking in between, repeating 4 to 10 times. Add these to the end or middle of a relaxed run to improve your speed overall.
“Incorporating six 20-second strides post-run can lead to significant progress,” says Baldwin. “Strides are a great starting point for speed improvement.”
Strides are ideal for beginners due to their brief duration. Gradually increasing your speed in manageable increments can help you adjust to the intensity of running fast.
2. One on, One off
For beginners or those returning to speed running, try the “One on, One off” workout. Run hard for 1 minute, then jog or walk for 1 minute, repeating five times for a total of 10 minutes.
“This workout offers flexibility. You can adjust your pace on the hard portion and rest more during recovery based on your fitness level,” explains Baldwin.
3. Reverse Ladder
Begin with a 5-minute run, followed by 2 minutes of rest (walking or jogging). Repeat this pattern, decreasing the run time by 1 minute each interval until a final 1-minute sprint.
“Start at a moderate effort level and gradually increase speed throughout the workout,” advises Baldwin. “By the final sprint, you should feel ready to push your limits.”
Adjusting Your Speed for Maximum Joy
While sprinting can be thrilling, pushing yourself too hard too soon may dampen the joy of running fast.
“If it’s not enjoyable, you’re likely going too fast,” cautions Baldwin. “Avoid pushing yourself to the limits where every second is a struggle.”
Listen to your body and scale back if needed to maintain a healthy and comfortable pace.
“We all start somewhere. It’s essential to leave room for growth so that each session is enjoyable and motivating,” adds Baldwin.
