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Their faces conveyed the thrill that comes from running really, really fast.

Experts in This Article

running coach

It feels empowering, says running coachWill Baldwin.

And really, a few minutes of sprinting is all you need.

woman sweating in the gym

running coach

But first, how fast is fast?

Start off a little easier, so you have a place to go throughout the workout.

Running fast means youreusing more of your musclesand extending your range of motion farther than usual.

Woman walking on a treadmill at the gym.

It makes it a lot more comfortable and smoother when we start faster stuff, Baldwin says.

Now that thats settled, we can get to the fun stuff.

These are great to tack onto the end or in the middle of a more relaxed run.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Baldwin says theyll also help you get faster at running overall.

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Obviously workouts would be that next step, but strides are such a great place to start.

Strides are an approachable starting point because of how short they are.

Healthy female training in the gym, performing a hip thrust.

As Noah Lyles would say, Why not you?

(at least for 20 seconds).

After your warmup, youll run for 1 minute, and then jog or walk for 1 minute.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Do that five times in a row, for a total of 10 minutes.

Its really fun because it’s possible for you to play it a lot of ways, Baldwin says.

Reverse ladder

5-4-3-2-1, go!

That race kickoff also happens to be the run instructions for this speed workout.

Weve got to be strategic and not start out too hot for this one, says Baldwin.

Run at that 5, maybe 6 out of 10 effort.

Not feeling the joy of sprinting?

Make this adjustment

Hold up, ShaCarri.

If its not fun, were probably going too fast, says Baldwin.

Instead, ask yourself what wasnt fun about the run, and pull back.

Everyone starts somewhere, Baldwin says.

And then were excited to come back and do another one.

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