Unlock Your Speed: Elite Runners Share Their Morning Run Hacks

Want to go faster? Of course you do. Luckily, our experts have made a career out of pushing further, harder, and faster.

Here, they bestow their hard-won advice on you.

Of course, you needn’t follow every bit of advice listed here—that would be exhausting.

Instead, we recommend using this guide as a pick ’n’ mix training matrix, selecting the tips that work best for you.

You may even find that different drills or hacks work best at different points in your training plan.

The key is to stay adaptable and keep pushing forward. If you set a few personal bests in the process, all the better.

Focus on arm drive for efficiency

“One of the key adjustments I find helpful is paying attention to your arm movement while running,” explains Viktoriya Tkachuk, a three-time Olympian for Ukraine and professional running consultant.

Your arms play a huge role in maintaining balance and rhythm, especially when fatigued. Keep your elbows at about a 90-degree angle and swing them forward and back, not across your body as you run.

“This helps propel you forward more efficiently,” explains Tkachuk. “Your arm drive should complement your leg turnover—stronger, quicker arm swings can help increase your cadence. Over time, this minor adjustment can help you conserve energy and maintain better form, especially during longer runs.”

Build power for speed

“Strength training, particularly with heavy weights, is a game-changer when it comes to running faster,” says triathlete and CrossFit performance coach Emma Burgon-Kisby.

While many runners focus purely on mileage, incorporating strength work can make a huge difference to performance. Exercises like squats, deadlifts, and lunges target the major muscle groups in your legs and core, particularly the posterior chain—glutes, hamstrings, and lower back—which are essential for powering your stride.

Burgon-Kisby says the key to unlocking speed through strength training is to focus on heavier weights with lower reps (e.g. 3-5 per set for 5 sets, with 90-120 seconds rest).

“Stronger muscles lead to longer strides and a quicker, more powerful push-off, both of which contribute to increased running speed,” she says.

Swap out long runs for fartlek sessions

Fartlek, or “speed play,” is a workout that alternates between faster and slower running.

“It’s a fun way to break the monotony of a long, steady run while building endurance,” says Tkachuk.

You can structure it however you like—pick a tree, lamppost, or another marker in the distance and speed up until you reach it, then slow down for recovery. The mix of intensities helps you train both aerobic and anaerobic systems, which is crucial for becoming a well-rounded runner.

“I’ve found fartlek runs to be mentally stimulating because they add a playful element and allow for flexibility in pace, making them great for maintaining fitness without the rigidity of a structured interval workout,” Tkachuk enthuses.

Use progression runs

You don’t necessarily need to sprint all out, or even use intervals, as Connor O’Brien, owner of Absolute Body Solutions Personal Trainers, explains.

“Progression runs start slow and get faster as you go, effectively mimicking a race situation and helping you learn to dig deeper as the run goes on.”

That is, unless you go out of the gate all guns blazing…

Then again, even the fastest among us can benefit. “Learning to run hard when fatigued is as much a mental skill as a physical one, and it will be essential if you’re looking to improve your run times,” he says.

Focus on breathing to determine your intensity

If you’re forgetting to breathe when you run, we might be in trouble. Alan Morton, PT at The Fitness Group, wants you to pay extra attention to your breath from now on.

“This is by far the most intrinsic way to determine your running intensity,” he says. “Changes in breathing frequency and depth are subconscious responses by the body reacting to the build-up of CO₂ in the bloodstream, which is produced as a by-product of creating energy.”

By counting how long our breaths last, Morton says we can understand exactly how much energy we are producing.

“You’ll be looking for a three to four-count per breath, indicating breathing frequency has increased,” he says.

Anything more or less than that, and it’s worth adjusting your pace.

Zone out

Morton says one of the best ways to build a larger aerobic base is to train the mind, too.

“Being able to calm the mind while running can minimise cortisol levels and the stress response, which otherwise bring about early fatigue,” he explains.

To do this, he recommends bringing your attention back to your breathing and cadence, allowing you to enjoy the moment and feel the rhythm of your body.

If you’re struggling, he suggests setting smaller targets mid-run, such as getting to the next intersection or taking one lap at a time. “Listen to an audiobook or something that allows the mind to wander and not focus on the stress and difficulties of the run,” he says.

For this and his previous tip, listening to music at the same BPM as your running cadence or using a metronome to set stride speed can help kick the brain and body into gear.

Keep your hands relaxed

Building on Tkachuk’s point about making more efficient use of your arms, Burgon-Kisby wants you to also think about your hands—specifically, how much tension you’re carrying in them.

“Keep your hands relaxed—no clenched fists—and focus on keeping your shoulders loose and down, avoiding tension buildup,” she advises.

“Proper arm movement directly complements your legs, helping to maintain good posture and running efficiency,” she says. “As your legs tire, your arms can help keep your form tight, driving you forward and helping you maintain your pace.”

Shorten your stride to increase your cadence

It makes sense that one of the simplest yet most effective ways to run faster is to increase your cadence (the number of steps you take per minute).

“Many recreational runners tend to overstride, which means taking long steps that increase ground contact time and waste energy,” explains Burgon-Kisby.

By increasing your cadence, you can reduce the amount of time your feet spend on the ground, allowing for quicker, more efficient steps and a smoother run. An optimal cadence for most runners is around 180 steps per minute, though it can vary slightly based on individual biomechanics.

“Start by increasing your cadence by 5% and focus on taking shorter, quicker steps rather than longer strides,” advises Burgon-Kisby. “Tools like metronomes, running to a BPM (you can find these on any music app), or running apps can help you track and adjust your step rate.”

Run slow to go fast

Finally, the tip you’ve been waiting for.

“Incorporating slower, lower heart rate efforts into training will benefit you hugely on run days,” says O’Brien.

It might seem counterintuitive, but O’Brien says that slower runs boost aerobic capacity in many ways, including building better muscle fibres and improving the overall aerobic system.

Words by Tom Ward