3 speed runs for when you want to move fast

As sprinters Noah Lyles and Sha’Carri Richardson passed their opponents and crossed the finish line in their Olympic medal-winning races, you could see the herculean effort they had just put forth, and also pure joy. Their faces radiated the thrill that comes from running really, really fast. There’s just something about pushing your heart, lungs, and muscles to the limit, and moving in a way that’s different from the constant scenes around you, that can make you feel on top of the world.

“It feels encouraging,” running coach Will Baldwin says. “You’re feeling a lot of different sensations, you’re breathing heavily, and sometimes that can make you feel a little bit alive.”

You may not be setting world records at the Olympics, but you can channel that same feeling by lacing up your sneakers and shifting into a different gear for a few minutes. And really, a few minutes of sprinting is all you need.

How do you get started with speed runs?

If you want to get into running quickly, you can try a specific speed workout, or you can add some intervals to a more easy run or walk.

But first, how fast is fast? Running coaches often use a 1 to 10 pace system, with an “easy run” being a 2 to 5 effort, a more challenging run a 6 to 8, and a sprint a 9 or 10. For subsequent workouts, 6 to 8 is the “sweet spot” of effort, Baldwin says, especially for your early intervals. Increase to the end of that range, then move to a 9 or 10 for shorter final intervals.

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“If we’re going to do a speed workout, the first few reps don’t have to be the hardest,” Baldwin says. “Start a little easier so you have a place to go during the workout.”

You should also remember to always warm up, a good rule of thumb for most types of exercise, but even more important for speed running. Running involves using more of your muscles and extending your range of motion further than normal. Doing this without getting your blood flowing and your internal body temperature up can increase your risk of injury (and it will feel a lot harder).

“It’s a lot more comfortable and smoother when we’re doing faster things,” Baldwin says. “We’re using muscles that we don’t normally use and that have been dormant for a while. And the more blood flow, the more heat we can get, which is just safer.”

Plan to power walk or jog for 10-15 minutes before your speed intervals, and cool down with a 5-10 minute jog or walk. Now that we have that covered, let’s get to the fun stuff.

3 Speed ​​Workouts to Make You Run Fast, Stat

Whether you want to mix in some sprint intervals with your walks or runs, or you want to do some specific speed training, we have the solution.

1. Steps

Strides are when you go all out for 20 seconds with a minute of walking in between, anywhere from 4 to 10 times in a row. These are great to do at the end or in the middle of a more relaxed run. Baldwin says they can also help you become faster at running in general.

“If you just took it easy every day and you took six 20-second steps after every run, you would see a huge benefit,” Baldwin says. “Of course workouts would be the next step, but steps are a great place to start.”

Strides are an accessible starting point because they are so short. If pushing yourself feels awkward or uncomfortable, try them in manageable chunks to get used to the feeling. As Noah Lyles would say, “Why not you?” (at least for 20 seconds).

2. One on, one off

This is Baldwin’s go-to workout for anyone new to speedrunning, or someone who has put in the time. After your warm-up, run for 1 minute and jog or walk for 1 minute. Do this five times in a row for a total of 10 minutes.

“It’s really fun because you can play it in a lot of ways,” Baldwin says. “If you want to go really fast, you can go a little faster on the hard part and walk the rest of the way. If you want it to be a little more aerobic, a little more continuous, you can try to go as fast as you can on the hard part and still jog really slowly the rest of the way.”

3. Inverted ladder

5-4-3-2-1, go! That race kickoff also happens to be the run instructions for this speed workout. After your warm-up, run for 5 minutes and then rest (walk or jog) for 2 minutes. At the end of the rest, run for 4 minutes and repeat that process all the way up to your final 1-minute sprint.

“We’ve got to be strategic and not start too hard on this one,” Baldwin said. “Run that 5, maybe 6 out of 10 effort. And then we’ll go down the ladder, and then hopefully we’ll get to the last minute at the end and really go for it.”

Not Feeling the Joy of Sprinting? Make This Adjustment

Hold on, Sha’Carri. Even if you’re inspired by Olympic sprinters, Baldwin says going too hard too fast can stop you.

“If it’s not fun, we’re probably going too fast,” Baldwin says. “We don’t want it to be miserable and difficult, those nine times out of 10 every second when we’re just clinging to our lives.”

Instead, ask yourself what you didn’t like about the run and take it easy.

“Everybody starts somewhere,” Baldwin said. “We really want to leave a little bit on the plate, so you could probably do two more reps, you could have gone a little bit faster, but we leave it there so we’re healthy and comfortable. And then we’re excited to come back and do another one.”