Boost Fitness with Short Bursts of Speed: A Guide to Improving Running Performance

SynopsisAdding small doses of speed work to regular runs can improve fitness, make easy paces feel smoother, and support healthy aging without requiring all-out sprinting. Short bursts of faster running activate fast-twitch muscles that are hard to maintain through everyday movement, while also boosting aerobic capacity and confidence, experts say. Options like strides, fartleks, intervals, tempo runs, and progression runs offer varying levels of intensity and structure, making them accessible for both new and experienced runners.