The Science of Speed: How to Run Faster, According to Research

1 November 2025

Running fast isn’t just for track stars or cheetahs. Whether you're sprinting to catch the bus or gunning for a personal best in your next race, speed is an art—and a science. But instead of just pumping your arms wildly and hoping for the best, let’s take a deep dive into the research-backed ways to boost your velocity.

Ready to shave seconds off your time? Lace up your shoes, and let’s go!

What Makes You Fast in the First Place?

Before we start talking about how to get faster, let’s answer the big question: what makes someone quick in the first place? It boils down to three key things:

1. Stride Length

How long each step is when you run. Bigger strides mean covering more ground with each step. But don’t go full gazelle—too long of a stride can actually slow you down.

2. Stride Frequency

This is how fast your legs turn over. If you can increase the number of steps you take per second, you’ll naturally be faster.

3. Ground Contact Time

The less time your foot spends on the ground, the quicker you are. The world’s fastest runners practically bounce off the track like they’re on trampolines.

Now that we know what makes someone fast, let’s break down how you can improve each of these scientifically.

How to Run Faster, According to Science

1. Strength Training: Get Those Legs Pumped

Speed isn’t just about moving your legs fast—it’s about power. Studies have found that strength training significantly improves sprint performance. Squats, deadlifts, and lunges help build the explosive power you need to propel yourself forward like a human rocket.

What to Focus On:

- Squats (for overall leg power)
- Deadlifts (for hamstring and glute strength)
- Calf Raises (because strong ankles = less ground contact time)

The stronger your legs, the harder you can push off the ground. And if you can push off harder, you go faster. That’s just physics, folks!

2. Improve Your Stride Efficiency

Stride length and frequency work together like peanut butter and jelly, but if your form is sloppy, you’re wasting energy. Experts suggest running with a slight forward lean and keeping your arms at a 90-degree angle to generate momentum.

Think of it like this: if your arms are flailing around like one of those inflatable tube men at a car dealership, you’re losing energy that could be used for speed. Keep it tight, keep it smooth, and let your legs focus on propelling you forward.

Science Says:

A 2012 study from the Journal of Strength and Conditioning Research found that runners who focused on shorter ground contact times and higher stride frequency ran significantly faster than those with inefficient strides.

3. Sprint Training: Short Bursts for Big Gains

Want to run faster? Then you need to practice running fast. Revolutionary, right? Sprint intervals are one of the best ways to build speed. Research shows that high-intensity sprint training improves both anaerobic and aerobic performance—meaning you’ll not only run faster but also last longer before getting tired.

Sprint Workout Example:

- Warm-up: 10-minute jog
- Sprint: 30 seconds at 90% effort
- Rest: Walk for 1 minute
- Repeat: 6-8 times

This workout not only pushes your limits but also trains your body to handle high speeds more efficiently.

4. Work on Your Cadence: Fast Feet Win Races

Cadence (how many steps you take per minute) plays a huge role in speed. Research suggests that the magic number for an efficient runner is around 180 steps per minute. If yours is way lower, it’s time to pick up the pace.

How to Improve Cadence:

- Run with a metronome app to match the ideal beat.
- Focus on taking shorter, quicker strides instead of lengthening your step.
- Run uphill—it naturally forces a higher cadence!

Think of cadence like shifting gears in a car. The higher the RPMs (your step frequency), the faster you go!

5. Plyometric Training: Jump for Speed

Ever notice that sprinters look like they could probably dunk on you in basketball? That’s because they train with plyometrics, aka jump training. Research has shown that plyometric exercises improve explosiveness, muscle coordination, and reaction time, all of which contribute to faster speed.

Best Plyometric Exercises for Speed:

- Box Jumps – Power-packed takeoffs
- Jump Squats – Boosts explosive strength
- Bounding – Helps with stride length and efficiency

Plyos help your muscles fire faster and more forcefully, which means you’ll be spending less time on the ground and more time flying forward.

6. Work on Your Running Form

Your grandma was right—posture matters. Your running form can make or break your speed, and research backs it up. Studies show that maintaining good running mechanics reduces energy waste and boosts efficiency.

Key Form Tips:

- Keep your head up—looking down can mess with your alignment.
- Relax your shoulders—tense shoulders equal wasted energy.
- Run tall—imagine a string pulling you up from the top of your head.
- Ball of the foot landing—heel striking = braking; midfoot/forefoot striking = speed.

It’s like driving a car—if your wheels aren’t aligned, you're not going to get anywhere efficiently.

7. Rest & Recovery: Let Your Muscles Rebuild

Here’s a hard truth: you don’t get faster by constantly running. Your muscles need time to heal and grow stronger.

Studies have shown that proper recovery helps prevent fatigue and increases long-term performance. That means prioritizing:
- Sleep (because sleep-deprived runners = sluggish runners)
- Hydration (muscles work best when properly fueled)
- Rest days (taking a day off isn’t being lazy—it’s being smart)

If you don’t give your body proper recovery, you’re just building a tired, broken-down version of yourself. And tired runners aren’t fast runners.

Final Thoughts: Speed Is a Skill You Can Train

Running fast isn’t just about natural talent—it’s about training smarter, not harder. By focusing on strength, form, cadence, and recovery, you can turn yourself into a speed machine.

So, the next time someone challenges you to a race, just smile, lace up, and let science do the talking.