Running slowly is not necessarily a bad thing from a fitness perspective, but if you are trying to build speed for a race, being a slow runner or training one can be frustrating. A variety of factors contribute to running speed and efficiency, but taking a few simple steps, including working on technique and building up the muscles of the leg, can help improve performance. Consult a doctor before beginning any type of exercise program.

A Solid Foundation

Before improving running times and abilities, you need to have a solid foundation with which to work. Depending on your goals and level of training, you need to be able to run consistently for a period of time before working on speed. For example, certified trainer Stew Smith recommends building a foundation of running 20 to 25 miles a week before beginning to work on speed if you are training for a marathon. If you are trying to assist a slow runner, ensure he has a training regimen in place that meets those foundational needs, depending on the particular type of running he is performing. Smith recommends a period of 10 to 15 weeks to build a solid foundation for marathon training; it might be less time if you are training as a sprinter or to run shorter distances.

Interval Training

Interval training includes mixing varying intensities into your running regimen. This type of training can increase foot speed, improve agility and increase fitness. Examples of interval training include running for two minutes at full speed, then slowing down your pace for one minute, followed by resuming your original full-speed pace. This scenario can be repeated several times throughout a running session. Training a slow runner with interval training also increases lung capacity.

Build Muscles

Muscle is made up of several different types of muscle fibers. The two that affect running speed are fast-twitch fibers and slow-twitch fibers. The more your muscle is covered with fast-twitch fibers, the faster the muscle will move. According to Scientific American Magazine, research has shown that a program of vigorous weight training performed with other forms of anaerobic exercise increases the number of beneficial fast-twitch fibers in a muscle. Include at least two to three days a week of weight training to improve the speed of a slow runner. Examples of effective exercises to build leg muscles include front and back leg curls, squats and lunges.

Proper Form

Different runners have different forms but certain elements are universal when it comes to proper form. Maintaining proper form can improve speed and help avoid injury. The basic running form includes keeping your upper body relaxed and your arms moving naturally in a straight line from the height of your chest height to just behind your hips. Consult a certified trainer for more detailed instruction, particularly to help learn the proper way to move your feet, which varies depending on the type of running you are performing.

Considerations

Eat a diet that is mostly carbohydrates with some protein and fat before running to help ease digestive issues, particularly if feeling sluggish while running is a problem. Losing weight can also help if a slower runner is overweight because it decreases the workload on the body. In addition to proper form, wearing the right running shoes can go a long way to both avoiding injury and helping increase performance. Combining lifestyle changes with proper form and regular practice might not make a slower runner into a speed demon, but it will improve performance over time.