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Michelle Carter — Reviewed writer, former magazine editor

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How to Handle Increase Athletic Speed Step by Step

When increase athletic speed leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.

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Part 1

Form Exercises for Runners

Improve your running form and stamina with strides.

Strides are slower and easier than sprints, so they allow you to focus on running correctly instead of wearing yourself out. To do strides, run for 15-30 seconds at your fastest comfortable pace—that is, the fastest you can run while still moving smoothly and not getting out of breath. Aim for about 8 sets of strides lasting 20-30 seconds each, with about 1-2 minutes of easy jogging between sets.

Strides are slower and easier than sprints, so they allow you to focus on running correctly instead of wearing yourself out.
To do strides, run for 15-30 seconds at your fastest comfortable pace—that is, the fastest you can run while still moving smoothly and not getting out of breath.
Aim for about 8 sets of strides lasting 20-30 seconds each, with about 1-2 minutes of easy jogging between sets.
Strides are slower and easier than sprints, so they allow you to focus on running correctly instead of wearing yourself out.
To do strides, run for 15-30 seconds at your fastest comfortable pace—that is, the fastest you can run while still moving smoothly and not getting out of breath.

Do “fast arms” exercises to improve upper body form and speed for running.

Stand in front of a mirror with your knees slightly bent and your feet shoulder-width apart. Bend your arms 90° at each elbow. Position your hands on either side of you so one hand is next to your face and the other is next to your butt. Keeping your elbows bent, pump your arms as if you were sprinting as fast as you can for a full 20 seconds. Switch the positions of your hands with each pump. This exercise will not only improve your upper body speed but will also help you master better form for running.

Stand in front of a mirror with your knees slightly bent and your feet shoulder-width apart.
Bend your arms 90° at each elbow.
Position your hands on either side of you so one hand is next to your face and the other is next to your butt.
Keeping your elbows bent, pump your arms as if you were sprinting as fast as you can for a full 20 seconds.
Switch the positions of your hands with each pump.

Coordinate your arm and leg movements for running with “fast feet” drills.

Stand facing a mirror with your knees and shoulders facing forward and your feet shoulder-width apart. Bend your elbows at 90° and position one hand by your face and one by your rear, just like you would for a “fast arms” drill. This time, pump your arms while also running in place as fast as you can, bringing your knees up about half as high as you can raise them. Keep sprinting in place for about 20 seconds, then rest for a minute.

Stand facing a mirror with your knees and shoulders facing forward and your feet shoulder-width apart.
Bend your elbows at 90° and position one hand by your face and one by your rear, just like you would for a “fast arms” drill.
This time, pump your arms while also running in place as fast as you can, bringing your knees up about half as high as you can raise them.
Keep sprinting in place for about 20 seconds, then rest for a minute.
Stand facing a mirror with your knees and shoulders facing forward and your feet shoulder-width apart.

Part 2

Endurance and Stamina Drills

Start any run with a dynamic warmup to prevent injury.

Whether it’s a light jog or an intense sprint, always warm up before you run. This will improve circulation and make you less likely to strain your muscles or put stress on your heart. For example, do 2-3 sets of each of the following exercises:

Whether it’s a light jog or an intense sprint, always warm up before you run.
This will improve circulation and make you less likely to strain your muscles or put stress on your heart.
For example, do 2-3 sets of each of the following exercises:
Whether it’s a light jog or an intense sprint, always warm up before you run.
This will improve circulation and make you less likely to strain your muscles or put stress on your heart.

Practice 20–30 m (66–98 ft) sprints to build speed and endurance.

As you perfect your form doing slower runs, start incorporating faster sprints into your routine. Run about 20–30 metres (66–98 ft), going as fast as you possibly can. When you reach the end of the running distance, walk back to the start, then rest for 30-45 seconds. Repeat the sprint 4 or 5 times.

As you perfect your form doing slower runs, start incorporating faster sprints into your routine.
Run about 20–30 metres (66–98 ft), going as fast as you possibly can.
When you reach the end of the running distance, walk back to the start, then rest for 30-45 seconds.
Repeat the sprint 4 or 5 times.
As you perfect your form doing slower runs, start incorporating faster sprints into your routine.

Boost your overall fitness with high-intensity interval training.

High-intensity interval training, or HIIT, can make you more powerful and quicker on your feet. It’s also great for boosting endurance! To do HIIT, pick a favorite cardio exercise, like running or cycling, and do a short workout (e.g., 20-30 minutes) in which you switch between going at an easy pace and going as fast as you can. Do a HIIT workout once or twice a week. For example, you might:

High-intensity interval training, or HIIT, can make you more powerful and quicker on your feet.
It’s also great for boosting endurance!
To do HIIT, pick a favorite cardio exercise, like running or cycling, and do a short workout (e.g., 20-30 minutes) in which you switch between going at an easy pace and going as fast as you can.
Do a HIIT workout once or twice a week.
For example, you might:

Do long, low-speed runs at least once a week to max out your stamina.

Slower runs help build up your endurance so that you can train longer and harder. At least once a week, do a long, slow run at a light to moderate intensity. You’ll find that the more intensive exercise gets easier over time!

Slower runs help build up your endurance so that you can train longer and harder.
At least once a week, do a long, slow run at a light to moderate intensity.
You’ll find that the more intensive exercise gets easier over time!
Slower runs help build up your endurance so that you can train longer and harder.
At least once a week, do a long, slow run at a light to moderate intensity.

Part 3

Plyometric Exercises

Aim to do plyometric training twice a week.

Plyometric exercise builds speed and strength with quick, powerful movements. Fitness experts typically recommend doing plyometrics 2 times a week. Since this kind of exercise is pretty intense, give yourself 2-3 days of rest between sessions.

Plyometric exercise builds speed and strength with quick, powerful movements.
Fitness experts typically recommend doing plyometrics 2 times a week.
Since this kind of exercise is pretty intense, give yourself 2-3 days of rest between sessions.
Plyometric exercise builds speed and strength with quick, powerful movements.
Fitness experts typically recommend doing plyometrics 2 times a week.

Build explosive upper body strength with chest passes.

To power up, your upper arms and chest, stand and face a wall (or a partner) with your feet shoulder-width apart. Grab a medicine ball and hold it close to your chest with your elbows bent. Pull your arms back slightly, then push through your elbows to throw the ball forcefully.

To power up, your upper arms and chest, stand and face a wall (or a partner) with your feet shoulder-width apart.
Grab a medicine ball and hold it close to your chest with your elbows bent.
Pull your arms back slightly, then push through your elbows to throw the ball forcefully.
To power up, your upper arms and chest, stand and face a wall (or a partner) with your feet shoulder-width apart.
Grab a medicine ball and hold it close to your chest with your elbows bent.

Get more power in your shoulders with overhead throws.

For this exercise, stand facing a wall. Grab a medicine ball in both hands, then stand with one foot out in front of the other and bend your knees slightly. Raise the ball over and behind your head, then throw it forward against the wall as hard as you can. Catch it when it bounces back, then throw it again.

For this exercise, stand facing a wall.
Grab a medicine ball in both hands, then stand with one foot out in front of the other and bend your knees slightly.
Raise the ball over and behind your head, then throw it forward against the wall as hard as you can.
Catch it when it bounces back, then throw it again.
For this exercise, stand facing a wall.

Work your core and boost your reaction time with multi-directional hops.

Hops help build power in your legs, but they also require lots of core action to keep you stable. To practice multidirectional hops, set up 2-4 cones or other small objects that you can easily jump over. Jump or hop over them backward and forwards or from side to side. Mix it up by jumping with both feet or hopping on just one.

Hops help build power in your legs, but they also require lots of core action to keep you stable.
To practice multidirectional hops, set up 2-4 cones or other small objects that you can easily jump over.
Jump or hop over them backward and forwards or from side to side.
Mix it up by jumping with both feet or hopping on just one.
Hops help build power in your legs, but they also require lots of core action to keep you stable.

Increase your stride length with a “high knees” drill.

Going fast isn’t just about taking more steps in a short time. You’ll also go faster if you have a longer stride! Build a bigger stride by sprinting in place while lifting your knees up to hip level, using a motion almost like pedaling a bike. Make sure to use good form while pumping your arms, too!

Going fast isn’t just about taking more steps in a short time.
You’ll also go faster if you have a longer stride!
Build a bigger stride by sprinting in place while lifting your knees up to hip level, using a motion almost like pedaling a bike.
Make sure to use good form while pumping your arms, too!
Going fast isn’t just about taking more steps in a short time.

Part 4

Agility and Flexibility Drills

Increase your flexibility and range of motion with dynamic stretches.

In a dynamic stretch, you keep moving instead of holding the stretch. These stretches not only help loosen up your joints and muscles, but they also improve your speed and agility! Plus, they’re great for warming up your muscles, so you can make them a part of your regular warmup before cardio. Try stretches such as:

In a dynamic stretch, you keep moving instead of holding the stretch.
These stretches not only help loosen up your joints and muscles, but they also improve your speed and agility!
Plus, they’re great for warming up your muscles, so you can make them a part of your regular warmup before cardio.
Try stretches such as:
In a dynamic stretch, you keep moving instead of holding the stretch.

Get quicker on your feet with skipping drills.

Skipping is fun, and it’s also a great way to build speed and agility. Push up from the ground with the ball of each foot and lift your knees high while pumping the alternate arm up towards your face. Challenge yourself to pick up your feet as quickly as possible with each skip.

Skipping is fun, and it’s also a great way to build speed and agility.
Push up from the ground with the ball of each foot and lift your knees high while pumping the alternate arm up towards your face.
Challenge yourself to pick up your feet as quickly as possible with each skip.
Skipping is fun, and it’s also a great way to build speed and agility.
Push up from the ground with the ball of each foot and lift your knees high while pumping the alternate arm up towards your face.

Boost your agility with ladder drills.

Lay out an agility ladder on the ground in front of you. Practice stepping with one foot into each space in the ladder as quickly as you can until you reach the end, then turn around and go back the other way. With practice, you’ll get nimbler and quicker at crossing the ladder.

Lay out an agility ladder on the ground in front of you.
Practice stepping with one foot into each space in the ladder as quickly as you can until you reach the end, then turn around and go back the other way.
With practice, you’ll get nimbler and quicker at crossing the ladder.
Lay out an agility ladder on the ground in front of you.
Practice stepping with one foot into each space in the ladder as quickly as you can until you reach the end, then turn around and go back the other way.

Improve upper body reaction time with wall tosses.

Stand about 3–4 feet (0.91–1.22 m) away from a wall with an uneven surface, such as brick or cinderblock. Toss a tennis ball underhand so it bounces off the wall, then catch it and toss it again. The bumpy surface of the wall will make the ball bounce in unpredictable ways, so be ready to move fast to catch it!

Stand about 3–4 feet (0.91–1.22 m) away from a wall with an uneven surface, such as brick or cinderblock.
Toss a tennis ball underhand so it bounces off the wall, then catch it and toss it again.
The bumpy surface of the wall will make the ball bounce in unpredictable ways, so be ready to move fast to catch it!
Stand about 3–4 feet (0.91–1.22 m) away from a wall with an uneven surface, such as brick or cinderblock.
Toss a tennis ball underhand so it bounces off the wall, then catch it and toss it again.

Part 5

Strength Training

Do strength training once or twice a week to power up your muscles.

Going fast requires power and stability, so take 1-2 days out of the week to work on strength training. Alternate between different muscle groups to avoid imbalances.

Going fast requires power and stability, so take 1-2 days out of the week to work on strength training.
Alternate between different muscle groups to avoid imbalances.
Going fast requires power and stability, so take 1-2 days out of the week to work on strength training.
Alternate between different muscle groups to avoid imbalances.
Going fast requires power and stability, so take 1-2 days out of the week to work on strength training.

Target your glutes to power your lower body.

If you want to be fast on your feet, you need powerful glutes! Do strengthening exercises like squats, deadlifts, and planks to build up your butt muscles.

If you want to be fast on your feet, you need powerful glutes!
Do strengthening exercises like squats, deadlifts, and planks to build up your butt muscles.
If you want to be fast on your feet, you need powerful glutes!
Do strengthening exercises like squats, deadlifts, and planks to build up your butt muscles.
If you want to be fast on your feet, you need powerful glutes!

Strengthen your hips and knees with walking lateral lunges.

Step to one side and let your hip drop down on that side while keeping your toes pointed straight ahead and your knee directly over your foot (not in front of it). Move your other leg over to join the first one, then repeat the step to keep moving sideways. Do 8-10 repetitions.

Step to one side and let your hip drop down on that side while keeping your toes pointed straight ahead and your knee directly over your foot (not in front of it).
Move your other leg over to join the first one, then repeat the step to keep moving sideways.
Do 8-10 repetitions.
Step to one side and let your hip drop down on that side while keeping your toes pointed straight ahead and your knee directly over your foot (not in front of it).
Move your other leg over to join the first one, then repeat the step to keep moving sideways.

Build strength in your knees with knee bends.

Stand with your back to a wall with your feet shoulder-width apart and your toes turned out. Slide down the wall slowly by bending your knees until they are positioned directly over your feet, then slowly stand up straight again.

Stand with your back to a wall with your feet shoulder-width apart and your toes turned out.
Slide down the wall slowly by bending your knees until they are positioned directly over your feet, then slowly stand up straight again.
Stand with your back to a wall with your feet shoulder-width apart and your toes turned out.
Slide down the wall slowly by bending your knees until they are positioned directly over your feet, then slowly stand up straight again.
Stand with your back to a wall with your feet shoulder-width apart and your toes turned out.

Perform standing calf raises to shore up your calves and ankles.

Few things will slow you down like an injured ankle! To build lower leg strength, stand with your feet hip-width apart on the edge of a step or stool. Hold onto a railing or counter for support. Slowly raise yourself up on your toes, then lower your heels down as far as you can. Aim to do 8-10 repetitions.

Few things will slow you down like an injured ankle!
To build lower leg strength, stand with your feet hip-width apart on the edge of a step or stool.
Hold onto a railing or counter for support.
Slowly raise yourself up on your toes, then lower your heels down as far as you can.
Aim to do 8-10 repetitions.

Improve your overall stability with core exercises.

Your core, which includes the muscles in your back, sides, and abdomen, needs to be strong so that you can use the rest of your body effectively. To max out your speed and agility, take time to strengthen your core with exercises such as:

Your core, which includes the muscles in your back, sides, and abdomen, needs to be strong so that you can use the rest of your body effectively.
To max out your speed and agility, take time to strengthen your core with exercises such as:
Your core, which includes the muscles in your back, sides, and abdomen, needs to be strong so that you can use the rest of your body effectively.
To max out your speed and agility, take time to strengthen your core with exercises such as:
Your core, which includes the muscles in your back, sides, and abdomen, needs to be strong so that you can use the rest of your body effectively.

Work your arms and shoulders to balance out your lower body.

Upper body strength is vital for any activity that requires fast arm movements, whether it’s swimming, basketball, or rowing. It also plays an important role in lower body-focused activities like running. Avoid muscle imbalances and improve your form and posture by doing exercises that target your arms, chest, shoulders, and neck.

Upper body strength is vital for any activity that requires fast arm movements, whether it’s swimming, basketball, or rowing.
It also plays an important role in lower body-focused activities like running.
Avoid muscle imbalances and improve your form and posture by doing exercises that target your arms, chest, shoulders, and neck.
Upper body strength is vital for any activity that requires fast arm movements, whether it’s swimming, basketball, or rowing.
It also plays an important role in lower body-focused activities like running.

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