Whether you’re a seasoned runner looking to shave a few seconds off your pace or a beginner ready to push yourself to the next level, improving your running pace is achievable for all fitness levels. With the right strategies and mindset, you can gradually unlock more speed, helping you feel stronger with each step.
Running continues to be one of the most popular activities in the U.S., with nearly 60 million Americans participating in running, jogging, or trail running in 2022, according to the Sports & Fitness Industry Association.
At Orangetheory Fitness, we’re here to help you get faster with technology that enables you to realize your potential. From real-time heart rate monitoring to performance summaries that track your progress over time, to benchmarks or opportunities to “test” your fitness every few months, our guided coaching and personalized feedback based on your performance are the keys to helping you increase your pace.
So, let’s see how you can start running faster, one step at a time.
Setting Realistic Goals and Creating a Plan
The path to running faster starts with a plan and the willingness to push yourself. At Orangetheory, we’re here to make sure you’re ready for the challenge.
It all starts with setting goals that challenge but don’t overwhelm you. Before you lace up your running shoes, assess your current fitness level. If you're unsure where to start,
evaluate what speeds you can typically jog, run or power walk. Or if you are in an Orangetheory class, your typical Base, Push and All Out on the treadmill. Let’s dig in:
At Orangetheory, we break down your time on the treads into three key efforts: Base, Push, and All Out. Understanding these three efforts unlocks your potential to increase your running pace.
- Base is your foundation. It’s challenging yet doable—something you can sustain while still being able to have a conversation. This is where your body learns to build endurance and can change daily.
- Push takes it up a notch, elevating your heart rate and challenging your cardiovascular system. It’s meant to “push” you out of your comfort zone but in a controlled way, and this is where you get faster.
- All Out is exactly what it sounds like—a full effort where you give everything you've got. It’s about stepping into that very uncomfortable zone for that final surge across the finish line.
Whether you’re power walking, jogging or running, this foundation is what will improve your endurance and help you get faster. How? Through interval training that is programmed into every single Orangetheory class.
Interval training increases your running speed by repeatedly pushing your body to run at a faster pace during "high-intensity intervals." This forces your body to adapt and improves your ability to sustain that speed for longer periods. Ultimately, intervals help you run faster over time by alternating between periods of high-intensity effort (Push and All Out) and periods of recovery (Base).
How can you step up your pace? Start with manageable increases. You won’t go from walking to sprinting overnight! Gradual changes help you get faster. Remember, your speeds aren’t fixed – each day, adjust your speed based on your workout and how you feel.
Start by increasing your running speeds slowly. When that feels easy, continue increasing your speed. If you stay consistent for a month, you'll finish the month faster than you started! It really is that simple!
And let’s not overlook those inclines! Including some incline training (which we do regularly in Orangetheory classes) can be a fantastic way to strengthen your legs and boost your endurance. Challenging your muscles and cardiovascular system with hills will enhance your power and stamina, helping you achieve faster speeds when you return to the flat ground.
Monitoring your heart rate in real time, as we do at Orangetheory, is a tangible way to see your progress. You might find your heart rate rises when you start picking up speed or tackling those challenging hills. But don’t worry! Over time, you’ll notice that your heart rate won’t soar as high, which means your body is becoming stronger and more efficient. How exciting is that?
Improve Running Form
Your running form can be the key to unlocking faster paces. Small adjustments in posture, stride, and cadence can often make a world of difference.
- Posture: Keep your chest open and shoulders relaxed to avoid unnecessary tension. Look ahead rather than down to promote a more upright stance.
- Stride: Shorten your stride to make your steps quicker and more efficient. Over-striding can slow you down and increase the risk of injury.
- Cadence: Try increasing your cadence or the number of steps you take per minute. A great goal for runners is 180 steps per minute. This cadence helps you maintain speed without expending too much extra energy.
Strength training also plays a significant role in maintaining good running form. As Coach Alex from Orangetheory explains, "Strengthening your core, glutes, and hamstrings helps stabilize your body as you run, allowing you to maintain form even when fatigue sets in." The diverse workouts in Orangetheory classes, including strength-focused classes called Strength 50, complement your running by ensuring your entire body is strong and balanced. Strong muscles can help you keep that form solid as you increase your running speed.
One common mistake runners make is letting the treadmill belt dictate their pace instead of running with intention. Relying too much on the preset speed can lead to running too
fast or too slow, which impacts form and performance. At Orangetheory, members are encouraged to adjust the treadmill speed based on how they feel, using heart-rate zones and coach guidance to ensure they're challenging themselves appropriately while maintaining proper form. Remember, the goal is to run smarter, not just faster!
Proper Recovery and Rest
Take your recovery seriously, no matter how motivated you are to run faster. Trying to run too fast too soon can lead to overtraining, which can lead to burnout or injury, setting you back rather than pushing you forward. Schedule rest days into your routine and incorporate active recovery like walking, stretching, or easy rowing on other days.
At Orangetheory, our structured classes also encourage the right balance between high-intensity intervals and rest, giving you an excellent framework on which to build. Plus, the variety of exercises - rowers, treads, and floor work - allow you to strengthen different areas of the body while giving muscles used for running a break.
Ready to Pick Up the Pace?
Increasing your running pace takes time, but you can build the foundation for steady progress with realistic goals, the right form, and a recovery plan. Whether it's through tracking your heart rate zones, strengthening key muscles, or learning when to rest, Orangetheory gives you the tools you need to see real results in both your running speed and overall fitness.
Ready to push your limits? Let Orangetheory help you take your running to the next level!
