Running Science 101: How to Run Faster
Whether it’s your first marathon that’s got you dreaming big dreams, a spicy 5k or playing with speed as you return from a running injury, a little dive into current running research can help you find your A-game.
Are you looking to shave seconds off your mile time or just run faster in general? You’ve probably heard it before, but we’re saying it anyway - it’s not all about running harder; it’s about running smarter.
The mechanics of running are complex, but there are two key strategies that can help you pick up the pace: increasing your stride length and increasing your stride rate (also known as cadence). Let's break down the latest research on these strategies and how you can apply them to your running goals.
Strategy 1: Increase Your Stride Length
At lower and moderate speeds, the primary way to run faster is to increase your stride length. In simple terms, this means that you want to take longer steps with each stride. But it’s not just about stretching out your legs as far as they can go. To really increase your stride length, you need to put more force into the ground, propelling your body forward and upward.
Here’s how it works: when you push harder against the ground, your center of mass moves upward and forward. This "up and forward" motion is what drives your body to cover more ground with each step. The key here is that more force in less time equals more speed.
One muscle that plays a huge role in this force production is the soleus, a deep calf muscle that’s often overlooked. It might not be the flashiest muscle in your body, but it is, without a doubt, the "Champion of Propulsion" when it comes to running. The soleus is responsible for up to 77% of the upward acceleration of your body during the late phase of your stance (when your foot is on the ground). In fact, at moderate running speeds, the soleus can generate almost 9 times your body weight in force.
In comparison, the hamstrings, which are often thought of as the primary muscles responsible for propulsion, generate far less force—around 2 times your body weight during light running. This shows just how important the soleus is when it comes to pushing your body forward efficiently.
What About Injury Risk?
Now, here's the catch: as you run faster and produce more force with your soleus, you're also putting a lot more stress on your body—especially on the Achilles tendon and tibia (shin bone). Increased speed means higher ground reaction forces—the forces your body has to absorb with each step. The faster you run, the more your muscles, bones, and tendons are under stress.
In particular, this increased load can lead to Achilles tendon injuries, shin splints, and other injuries if your body isn't prepared for the demands of high-speed running. So, don’t assume that the same volume of running is safe at faster speeds. As you push for faster times, you need to gradually increase your body's capacity to handle the load.
Strategy 2: Increase Your Stride Rate (Cadence)
When increasing running speed from relatively low speeds, the initial mechanism appears to be increasing stride length. Then, once at higher speeds, the predominant strategy appears to be increasing stride rate. You can learn more about that here and here.
As your speed continues to increase, there comes a point when you can no longer rely on putting more force into the ground to lengthen your stride. This is when stride rate, or cadence, comes into play. Cadence refers to the number of steps you take per minute, and research shows that when running at higher speeds, this becomes the default strategy.
This strategy works because, at top speeds, you can’t keep increasing your stride length indefinitely without overstriding (taking steps that are too long and inefficient as you start to create deceleration forces). Instead, you rely on more steps per minute to increase your overall pace. This is why elite sprinters have extremely high cadence—they take more steps per second than most recreational runners.
However, this shift to higher cadence also means your body will rely on different muscles. Hip extensors (your hamstrings) and hip flexors take on more of the load when you focus on increasing cadence. The forces these muscles generate can approach 9 times your body weight when running at high intensities.
What This Means for Your Training
Here are the key takeaways from all of this:
Don’t neglect the soleus! This muscle is your secret weapon for running faster. If you want to increase your stride length and propel yourself forward more efficiently, focus on building strength in your calves, particularly the soleus. This is especially important for running at easier and moderate paces, which is where most road and trail runners are going to spend the majority of their time.
You need to tolerate high loads. Running faster means handling bigger forces, and your body needs to be prepared. A few bodyweight calf raises won’t cut it—you're talking about generating forces that are 6.7 to 9 times your body weight during moderate-paced runs. You need to progressively load your muscles and tendons to prepare them for these demands.
Gradual progression is key. Whether you’re recovering from an injury or just trying to run faster, it’s important to increase both the intensity and volume of your training gradually. This allows your muscles, tendons, and bones to adapt and minimize the risk of injury.
Pay attention to how you train. Small changes in pacing and volume can lead to big changes in the amount of force your body has to absorb. Be mindful of these forces and plan your training accordingly to avoid injury.
Before we send you off to run…
Here’s a quick summary…
If you want to run faster, there are two main strategies to focus on: increasing your stride length and increasing your cadence. Both rely on building strength in the right muscles, particularly the soleus, which plays a critical role in pushing your body forward with every step. However, faster running also means more force on your body, which increases the risk of injury. To stay safe and maximize your speed, make sure to gradually increase your load, build strength, and progress your training carefully.
Running faster isn’t just about working harder—it’s about working smarter. By understanding and applying the science behind stride length and cadence, you can become a more efficient, faster runner while minimizing your risk of injury.
Keep training, stay consistent, and watch your times drop! And if you feel like you could use a little guidance along the way, we’ve got a whole team of experienced clinicians and coaches in Toronto, Hamilton and Online ready to support you!