How To Run Faster

November 30, 2009

Speed Training

Running faster is fairly easy.
I’ll explain…

If you came to this article to learn exactly how to run faster, then you’ve come to the right place.

That’s because I am about to simplify speed for you, and tell you exactly how to run faster.

Here we go…

Running faster is about two things:

1. Having the strength to overcome your own body’s inertia and propel it really darn fast.

  • Put it this way, if you can make your body literally feel lighter to you, then you’ll be running faster. ‘
  • The smartest way to do this is to get stronger: As your muscles become bigger and stronger, your body will feel lighter to you and you’ll be zipping around faster. Period. Strength is important, don’t forget that.

2. Having the feet and lower legs to transfer all of that strength efficiently and quickly.

  • Think about it, sprinting, cutting jumping, accelerating, all of it requires that you do it with your feet.
  • Every step, every stride, every ground contact, it’s you feet that hit the ground first and it’s your feet that are there to transmit and control everything smoothly and efficiently.
  • You need great feet if you ever want to be a superstar athlete, if you ever want to run faster than you are now.

Now, let’s look at the “How” of how to run faster.

First off of our equation is Strength.

How do you get stronger? What muscles do you need to strengthen? How can you do it the fastest?

To get stronger, you need to be lifting weights, but not as much as you think.

If you can get to a weight training room at least 2 times a week, for 30 minutes, that’d be enough time to get stronger.

When you are weight training to run faster, you should be focusing on strengthening your hips and thighs, specifically your posterior chain.

And by picking 2-3 good exercises and only doing those and getting stronger with those, you’ll find your strength improving more rapidly than you ever thought possible.

Here is a great sample workout for running faster that you can start today:

Exercise 1- Deadlift 5 x 3 (that’s 5 sets of 3, ramp up the weight for each set)

Exercise 2- Walking Lunges 2-3 x 6-10 (that’s 2-3 sets of 6-10 reps for each leg)

Exercise 3- Hanging Leg Raises 2 x 20 (that’s 2 sets of 20 reps)

Perform that workout twice a week for the next 3-4 weeks and see how much stronger, and in turn faster, you get.

The second part of our equation is strengthening and training your feet to make you run faster.

This is a little bit more difficult prospect to fix, but it can easily be done, you just need to make sure you’re doing the right things to fix this problem as fast and smoothly as possible.

And to find out EXACTLY how to fix your feet so you can be running faster (and I mean fix them so that you’re running significantly faster within a matter of 10-14 days), go to the Official Truth About Quickness website.

About The Author

Alex Maroko is the Co-Creator of The Truth About Quickness Insider’s System, the Internet’s Best-Selling Quickness Training Product, found at

A Certified Personal Trainer and former college athlete, Alex is renowned worldwide for his ability to transform formerly weak and slow athletes into speed and quickness superstars who routinely dominate their competition.

He has helped athletes from more than 30 countries across the globe learn the real secrets behind attaining blazing speed and lightning quickness, all in less than 10 minutes a day.

You can also read his most recent ramblings and thoughts on his speed, agility and quickness training at his blog, Game Speed Insider.

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25 Responses to “How To Run Faster”

  1. Mikael Johansson Says:


    I’m a 50 + hockey player and would like to know if your exercises work for hockey-speed as well.


    Mikael Johansson


    • Dan Says:

      Hey Mikael. Yes, it will get you quicker for hockey as well.


      • NEXT STAR Says:

        im a kid and dont want to use weights because it might effect my growths, so is there any other way to increase my speed.


    • Alex Maroko Says:

      @Mikael, yup, Dan’s on point, this will help for hockey… a ton. Also, hockey players tend to have over-developed outer quad muscles, so I’d look at adding in an “inner quad” exercise to the mix. Do a Google search for “terminal knee extensions” and throw this into the above leg workout. Good luck.


  2. Earl Says:

    I’m 27 5’9″ 220-225. Recently I’ve been trying to lose weight. I feel like some knee issues I have been having is because of my weight. I used to play semi pro football and I put on a lot of muscle for my rb position but I lost a lot of speed. How can I lean back down? I really want my 4.4 40yd dash and my 39″ vertical back lol. Are there any excercises you can suggest. HELP!!!!


  3. Johnny Says:

    just wondering if i can do these workouts in season…and also how much vertical training can i do in season? i play basketball and score about 20 something a game…so i dont want 2 make myself slower or weaker in season by doing 2 much work.




  4. Ekam Says:

    will increase my side to side and lateral quickness for basketball?


  5. jarrett Says:

    hey im Jarrett im 15 and 6ft tall ,and i am just wondering how much weight should i be using?


  6. coolkids Says:

    hey dan

    i jus wanted to know how much faster
    can someone get by using weights and
    the exercises listed. 10%? 20%?
    you got any idea?

    thanks man


    • Dan Says:

      That would depend on a lot of things: your current fitness level, training experience, strength level, flexibility, etc. I can’t really give you an exact answer. But what I do know is that it will improve your quickness.


  7. phat Says:

    i dnt wanna use weights so how do i get stronger


  8. caleb lacava Says:

    hey im 11 and 5ft nothin and im about 105-109ibs so got any light exercises for a kid just for fun id like to that i have a 18 in vert yikes right


  9. caleb lacava Says:

    i also dont have much eqiument so i need some fast effective and CHEAP exercises so reply


  10. sapan Says:

    I am 5’8 and weigh 140. i have been doing deadlift and lunges as well, but i am not able get the proper explosive jump? do u suggest any other exercises or ideas


  11. George Says:

    Thanks Dan for this great information!


  12. andrew Says:

    Hey Dan,
    Im 5’9 and 165 pounds Im 15, i play basketball is it good for me to lift wieghts, how much?
    I want to keep growing.
    What is the best thing to do to jump higher
    is it more jumping or more wieghts
    Thanks man


    • Dan Says:

      Hey Andrew. Yes, you should definitely lift weights. Start with light weights and progressively make them heavier as you get stronger.


  13. jayray Says:



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