How 2 Increase Running Speed Without Getting Injured
As a physical therapist who also happens to be a runner, I know firsthand how tempting it can be to chase a new personal best. Whether you’re training for a local 5K, gearing up for your next half marathon, or just aiming to beat your weekly Strava segment, increasing your running speed can be incredibly rewarding—but only if it’s done the right way.
Unfortunately, many runners make the mistake of trying to get faster without laying the proper foundation. And that often leads to something all of us want to avoid: injury.
The good news? You can run faster and stay healthy. The key is combining smart training with performance insights that help you understand your body’s mechanics. Let’s dive into how.
1. Build a Strong Aerobic Base First
Before adding speed work into your routine, make sure you’ve built a solid aerobic foundation. This means consistent mileage at an easy pace—where you can comfortably hold a conversation. This phase is crucial for improving endurance, cardiovascular efficiency, and tissue resilience.
Many runners skip this step, especially if they’re newer to the sport or coming back after a break. But it’s what allows your body to control the demands of faster running later on.
2. Incorporate Strides and Drills
Strides—short bursts of 20–30 seconds at 85–95% effort—are a low-stress way to reintroduce speed. They improve running economy, coordination, and neuromuscular firing, which can help you feel smoother and more efficient at faster paces. Strides can be incorporated after easy runs with a total of 4-8 total rounds performed. Before starting the next round, make sure to walk between them and catch your breath.
Pair these with form drills during your warm up like high knees, A-skips, and butt kicks to activate key muscles and improve stride mechanics.
Why it matters: These controlled efforts help prepare your body for higher intensities without overloading your tissues.
3. Strength Train Like an Athlete
If you want to run faster, you need to generate more force with every stride. That’s where strength training comes in. Focus on compound lifts (squats, deadlifts, lunges) and plyometrics to enhance power, control, and muscle-tendon efficiency. Plyometrics can be as easy as adding in pogos or jumping roping into your warm up.
And no, lifting won’t make you bulky—it’ll make you resilient.
Bonus: Stronger muscles and joints help you absorb and redirect force more effectively, lowering your risk of common injuries like shin splints, IT band syndrome, or plantar fasciitis.
4. Add Speed Work Gradually
Once your base is solid and your body is prepped, begin integrating speed workouts. Start with shorter intervals at 5K or 10K pace, and allow full recovery in between reps. Examples include:
- 8 x 400m at 5K pace with 90 seconds rest
- 5 x 800m at 10K pace with 2 minutes rest
Alternate hard days with easy runs or rest, and limit yourself to one or two speed sessions per week. A general rule of thumb to go by is 80/20 rule. 80% of your runs should still be easy conversational pace with only 20% being speedwork days.
Reminder: Don’t chase paces. The goal is progress, not perfection.
5. Listen 2 Your Body’s Feedback
It’s easy to get caught up in the numbers. But if you’re constantly sore, sluggish, or dreading your workouts, it may be time to scale back. Learning to listen to your body—and not just your watch—is a crucial skill that keeps runners healthy.
Look out for warning signs like persistent aches, poor sleep, or decreased motivation. These may indicate you’re overreaching or heading toward injury.
6. Get a Professional Running Analysis
Here’s where many runners miss an opportunity.
Even with the best intentions, it’s hard to fix what you can’t see. Subtle inefficiencies in your stride or imbalances in your strength can limit your performance and increase injury risk—especially as you begin to push the pace.
That’s why I often recommend a Running Performance Analysis like the one we offer at Rehab 2 Perform. Our assessment includes a detailed look at your running mechanics, strength, mobility, and movement control—all with expert guidance from clinicians who specialize in working with runners.
Whether you’re chasing a PR or simply want to run more confidently and consistently, this type of analysis gives you the objective insights and action steps you need to level up—safely.
Happy running!
-Dr. Katie Woelfel, DPT, OCS | Performance Physical Therapist
Fitness Focused Physical Therapy
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!