🚀 Introduction
Want to know how to run faster—and finally see real results?
Most athletes are told to:
get stronger
train harder
push more
👉 And while those things matter…
💥 they’re not the full answer
👉 Because speed is not just about effort
👉 it’s about how your entire body works together
💥 Speed Is a System—Not Just Strength
If you’re not getting faster, it’s usually not because you’re not working hard enough
👉 It’s because your system is not working efficiently
Running speed depends on:
force production
coordination
timing
movement efficiency
💥 And if one part is underdeveloped…
👉 your speed is limited
⚖️ The Real Problem: Strength Imbalance
Most athletes don’t lack strength
👉 they have a strength imbalance
They develop:
strong push-phase muscles (glutes, hamstrings, quads)
👉 but undertrain:
hip flexors
coordination
timing
👉 This creates imbalance
👉 and imbalance limits performance
💥 Your speed is limited by your weakest link
🔑 The Goal: Balance at the Highest Level
Running faster is not about eliminating strength
👉 it’s about developing your system
👉 so every part can operate:
👉 in balance at the highest level possible
👉 That’s when strength turns into real speed
📚 What You’ll Learn
Inside this guide, you’ll learn:
how to increase stride rate without over-training
what muscles actually control running speed
why strength alone doesn’t make you faster
how coordination impacts performance
how to combine training methods correctly
what actually works (and what doesn’t)
🧩 How to Run Faster: Complete Article Guide
To fully understand and apply this system, explore the articles below:
🏃 Foundations of Speed
How to Run Faster: The Complete Guide (Start Here)
Why Strength Alone Won’t Make You Faster
How to Run Faster Without Relying on Strength Alone
⚙️ Mechanics and Movement
Push Phase vs Swing Phase: Why Most Runners Miss the Full System
How to Increase Stride Rate (Without Overtraining)
How Coordination Affects Running Speed (And Why It’s Overlooked)
Hip Flexors for Running Speed: The Missing Link That’s Slowing You Down (Critical Missing Piece)
🧠 Training and Performance
Why Most Speed Training Programs Don’t Work
Best Training Methods for Speed and Quickness (What Actually Works)
How to Combine Strength Training and Speed Training (Without Slowing Down)
⚡ Real-World Performance
Why NFL Prospects Get Stronger… But Not Faster
Can You Start Speed Training Mid-Season? (And Still Improve Fast)
How to Run Faster: Fix These Common Sprinting Mistakes (Fix These First)
🔥 Start Here
👉 If you’re new to this system, start with:
➡️ How to Run Faster: The Complete Guide to Increasing Speed, Power, and Performance
🚀 Ready to Apply This System?
If you’re serious about improving your speed…
👉 don’t just train harder
👉 train smarter
💥 Learn how to apply this system step-by-step:
👉 [See the Speed Training System →]
❓ Frequently Asked Questions
How can I run faster?
Running faster requires improving coordination, timing, and system balance—not just strength.
What muscles make you run faster?
Multiple muscle groups contribute, including the glutes, hamstrings, quadriceps, calves, and hip flexors—but they must work together as a system.
Does strength training make you faster?
Strength helps, but speed depends on how well your body applies that strength through coordination and timing.
How long does it take to get faster?
Some improvements can happen quickly when coordination and efficiency improve, while others take consistent training over time.
What is the most important factor for speed?
System balance—how well your muscles, timing, and coordination work together.
🔥 Final Thought
Most athletes train harder
👉 but not more completely
👉 They build strength
👉 but don’t train how to use it
💥 Real speed comes from:
👉 how well your system works together
Resistance bands are recommended in countless speed training articles, videos, and workout programs—but using them effectively requires more than simply adding resistance. Learn five important things every athlete should know before using resistance bands for speed, and discover how AthleticQuickness approaches resistance band training differently to improve running speed.
🚀 Most athletes trying to get faster focus on the same muscle groups: glutes, hamstrings, quadriceps, and calves. Those muscles matter, but they are not the entire story. 🧠 Discover four overlooked muscle groups that may help improve running speed and change how you think about sprint performance.
🚀 Most athletes try to improve running speed by adding more workouts, more exercises, or more training. But sometimes the biggest breakthrough comes from stopping the habits and ways of thinking that quietly limit progress. 🧠 Discover five mindset shifts that can help you make better speed training decisions and build a faster sprint system.
Not getting faster even though you train hard? Learn what most speed programs miss—and what actually helps you improve.
Want to know how to run faster and finally see real results? This guide breaks down the system behind speed, explaining why strength alone isn’t enough and how improving strength balance, timing, and coordination across your entire body leads to faster, more efficient running.
Getting stronger doesn’t guarantee you’ll run faster. This article explains why strength alone isn’t enough—and how balance, coordination, and system efficiency determine whether your strength actually turns into speed.
Most speed training programs focus on strength and repetition—but still fail to improve real speed. This article explains why and reveals what’s missing: coordination, timing, and full-system development.
🧠 Introduction If you’ve been training hard… but your running speed hasn’t improved… you’re probably starting to wonder if you’re doing something wrong. You’ve lifted. You’ve sprinted. You’ve listened to your coaches. Yet the stopwatch barely changes. 💥 That’s one of the most frustrating experiences an athlete can have. The good news… you’re not the […]
Getting stronger doesn’t always make you faster. This article explains how coordination, balance, and system efficiency determine whether your strength actually translates into running speed.
Most athletes focus on pushing harder—but speed is often limited by how fast your legs can cycle. This article explains why hip flexors are the missing link in running speed and how improving their function can unlock faster, more efficient movement.
Most runners focus on the push phase, but speed depends on how fast your entire system can cycle. This article explains the difference between push and swing phases—and why neglecting the swing phase limits how fast you can run.
Increasing stride rate isn’t about running more or pushing harder. This article explains how hip flexors, coordination, and system balance determine how quickly your legs can cycle—and how to improve it without overtraining.
Coordination plays a critical role in running speed, yet most athletes overlook it. This article explains how timing, rhythm, and full-body coordination determine whether strength actually translates into faster running.
Not all speed training methods work the same way. This article explains how weight training, drills, and plyometrics fit into a complete system—and why combining them is the key to real speed.
Discover how to combine strength and speed training correctly so you can build power without sacrificing speed or performance.
Many NFL prospects get stronger before the Combine—but don’t run faster. This article explains why strength alone doesn’t improve speed and how imbalance in the system limits performance.
Wondering when to start speed training? Whether it’s the offseason or your season has already begun, you can still improve your running speed by focusing on the right type of training.
Most sprinting mistakes aren’t random—they’re signs your system is out of balance. This article breaks down the most common errors that slow you down and explains how improving coordination, timing, and full-body mechanics can help you run faster.
Chris J. – New Jersey
Event 1: 40
Before Time 1: 5.27
After Time 1: 4.90
Story: I’ve have been wanting to become a running back for my football team and had trouble increasing my speed. I did many strength exercises like leg presses, leg extensions, and leg curls. I did get results in muscle size, but not that increase of speed.
So, I went to youtube and watched the Speed Challenge video and did the thigh flexor exercise and I found quick results in my 40 yard dash! This increase in speed in so little time amazed me!”
User name: John
City, State: Odenville, AL
Event 1: 40
Before Time 1: 4.88
After Time 1: 4.79
Story: i ran a 4.6 forty yard dash as a junior in highschool. now after two years in college..i’m running a high 4.8 so i am looking to get back to my former speed so that i can possibly walk on a football team. after two weeks i am seeing my time drop and now i think i can get it all the way back down to maybe a 4.5. thanks for offering the Run Faster Program..i think it is really going to work for me.
“My name is Adam Thomas and I go to Eagle’s View Academy in Jacksonville, FL. I am a senior that has graduated and I am on my way to playing college football this upcoming season for Methodist University.
I have started to use your Speed Training,from June 1 to June 15, which has drastically dropped my 40 yard dash time from a 4.56 to a “MOVING” 4.41. I thank you, and you have blessed me and prepared me better for the next level.”
Event 1: 40
Before Time 1: 4.56
After Time 1: 4.41
User name: David
City, State: Elk Grove Village, IL
Event 1: 100
Before Time 1: 11.9
After Time 1: 11.5
Story: I was really doubtful that this program would work, but when I finally tried it, it felt great. I feel so much faster. I’ve gone from an 11.9 to an 11.5 and can’t wait to get the whole package and see how much faster I get.
User name: Dylan
City, State: Auckland, NEW ZEALAND
Event 1: 40
Before Time 1: 5.8
After Time 1: 5.4
Event 2: 200
Before Time 2: 24.8
After Time 2: 24.1
Story: The Run Faster program is incredible! After just 14 days i have seen huge results as i feel more athletic, explosive and quick as i play soccer.
This increase in speed allows me to make goal scoring situations a lot more frequently.
It has helped my game hugely and i strongly recommend the program to any soccer player!
User name: Christian Sam
City, State: Allen, Tx
Event 1: 40
Before Time 1: 5.43
After Time 1: 5.16
Story: I wasn’t that fast, i mean i was fast but not that fast. so we ran 40’s at school and i got a 5.43, so i wasn’t satisfied, i saw yalls program, i ordered the RUN FASTER program and i did it.
I felt light right after the first workout, i did it the full 2 weeks, and my 40 dropped!! i was so happy. I’m still using it and i know hopefully I’ll be in the 4.8’s soon.
Thanks Dr. Van Such, this was amazing!!