Want to understand how running speed actually works—not just what it looks like?
This category breaks down the real mechanics behind speed, showing how your body functions as a complete system when you run. Learn how force is produced, supported, and balanced across the body—and why speed comes from raising the level of strength balance across your system.
Discover what’s really limiting your performance, from the push phase and swing phase to arm mechanics and the role of the hip flexors.
👉 Start here (recommended):
➡️ Running Mechanics Explained: The System That Makes You Faster
👉 Speed is not just about strength—it’s about how your entire system works together.
👉 These articles break down each piece so you can understand and improve it step by step.
➡️ How to Run Faster: The Complete Guide
Some athletes seem to glide forward and carry speed smoothly, while others look heavy, vertical, or stuck into the ground. AQ explains why projection depends on the pushing leg, swing leg, arms, and torso supporting each other simultaneously so aggressive movement can continue smoothly from step to step.
Some athletes become stronger, more explosive, and more powerful but still do not look faster. AQ explains why sprinting depends on more than force production alone, including projection, counterbalance, rotational support, and the ability of the sprint system to support aggressive movement continuously.
Most sprint models focus heavily on force production and the pushing leg. But AQ explains why sprinting also depends on counterbalance, projection, rotational support, and the pushing leg, swing leg, arms, and torso all supporting each other simultaneously so aggressive movement can continue smoothly from step to step.
Most sprint models describe running as push, recover, then push again. But AQ explains why sprinting depends on the pushing leg, swing leg, arms, and torso all supporting each other simultaneously so aggressive movement can continue smoothly from step to step.
Most athletes assume speed limits come from a lack of force or explosiveness. But AQ explains why the body will down-regulate aggressive movement when the sprint system cannot maintain simultaneous balance, projection, counterbalance, and directional control continuously during sprinting.
Most sprint models focus heavily on the pushing leg. But AQ explains how aggressive forward knee thrust, simultaneous push-leg extension, rotational support from the arms and torso, and sprint-system counterbalance all work together continuously during sprinting.
Many athletes feel sprinting fall apart as speed increases. This article explains how sprint-system balance, timing between steps, uninterrupted force flow, and movement stability may determine how much aggressive speed the body can continuously support and stabilize.
Many athletes feel like there is another gear available—but somehow the body never fully allows it. This article explains how sprint-system balance, timing between steps, uninterrupted force flow, and self-regulation may determine how much aggressive speed expression the body is willing to support continuously.
Many athletes notice sprinting feels smoother, lighter, and quicker before major time drops appear. This article explains how timing between steps, sprint-system balance, and uninterrupted force flow through the stride may improve before maximum speed fully expresses itself.
Most athletes hear the word “coordination” in running and sprinting—but what exactly is coordinating? This article explores how timing between steps, swing-leg support, force flow through the stride, and sprint-system balance may create the smoother, faster sprinting athletes often describe as “better coordination.”
Running speed is not just about pushing harder. Athletic Quickness explains how the push leg, swing leg, arms, and torso work together simultaneously to create faster, smoother, and more powerful sprinting.
Stride frequency is not simply forced by moving your legs faster. Athletic Quickness explains why faster turnover is earned through stronger whole-body support, swing-leg aggression, and better timing between steps.
Running speed is not just about how hard the pushing leg works. Athletic Quickness explains how the swing leg, arms, and torso help amplify usable push through the pushing leg.
What if speed depends not just on how much force you produce, but on what peaks together? Discover how timing relationships and interdependent force contributors may play a critical role in running faster.
Getting stronger does not always make athletes faster. This article explains why sprint speed depends on more than raw power alone — including force transfer, movement support, and whole-body sprint mechanics.
Most athletes think smooth running comes from better form. AQ explains why smooth sprinting may actually be the result of improved timing between steps, greater sprint-system cycling speed, better balance between the pushing side and swing side, and a sprint system that is becoming capable of expressing greater speed. 🚀💥
Most athletes assume running harder automatically creates more speed. AQ explains why greater effort does not always produce greater performance, why limitations within the sprint system can cap speed, and why faster sprinting depends on more than simply trying harder. 🚀💥
Most athletes assume quick feet create speed. AQ explains why faster foot movement may actually be the result of better sprint mechanics, improved timing between steps, greater sprint-system cycling speed, and a sprint system that is becoming capable of expressing greater speed. 🚀💥
Most athletes think posture is something they must consciously fix. AQ explains why better posture may actually be the result of improved sprint mechanics, better timing between steps, greater sprint-system function, and the ability to express more speed during sprinting.
Most athletes think relaxed sprinting comes from trying to stay loose. AQ explains why running relaxed is often the result of better mechanics, improved timing between steps, stronger sprint-system function, and the ability to express greater speed while remaining in balance.
Most athletes think speed comes primarily from the pushing leg. AQ explains why hip flexors may be one of the most overlooked contributors in sprinting, how they influence swing-leg aggression and step arrival, and why they can become a hidden limitation to greater speed.
What if speed depends less on isolated body parts and more on how the entire sprint system continues supporting movement, timing, and balance from step to step?
Many athletes believe faster turnover automatically creates more speed. AQ explains why stride rate is often a measurement of sprint-system function, how contributor limitations can cap speed, and why identifying the real limitation may matter more than simply trying to move your legs faster.
Many athletes try to fix overstriding by changing where the foot lands. AQ explains why overstriding may be the visible outcome of deeper contributor limitations involving the pushing leg, swing leg, arms, torso, and strength balance.
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!!