Top 5 Tips To Run Faster (Countdown)

Start running faster with the Top 5 Tips in this ultimate countdown video. Each tip is super actionable, so you can start implementing them into your running/sprinting routine right away. Taught by Olympic Sprint Coach Ken Harden with detailed demonstrations and slow motion breakdowns featuring Olympic athletes. You'll learn how to run faster and optimize your speed and acceleration step-by-step.
00:00 INTRO
00:10 CRESCENT MOON TECHNIQUE
01:19 FRONT LEG PUSH
02:45 LINE UP YOUR FORCES
04:24 HIP FLEXOR STRENGTH
05:58 FOOT STRIKE
===========
Get the sprinting master class outperformsports.com/product/...
===========
Whether you're training for a race, looking to improve your personal best, or just want to run faster for fun, this countdown video will turbocharge your technique so you can start running faster.
Tip #5: Crescent Moon Technique - Where your foot strikes the ground in relation to the hips is critical when maximizing speed. This technique will help you achieve that position and is the fastest way for the legs to move during a sprint.
Tip #4: Front Leg Push - Most athletes make the mistake of pushing off both legs at the start. By starting off with a powerful push from the front leg, you'll be able to generate more force and momentum, which can help you maintain your speed and improve your running speed.
Tip #3: Lining Up Your Forces - The third tip focuses on aligning your body and forces properly to run in a straight line, minimizing wasted energy and improving your speed and efficiency. By maintaining a tall posture, engaging your core muscles, and aligning your head, shoulders, hips, and feet in a straight line, you'll be able to minimize lateral movement and maintain a more efficient running form.
Tip #2: Hip Flexor Strength - Hip flexor strength is the difference between good and great. The hip flexors play a crucial role in maintaining good running form and preventing injuries. By developing strong and flexible hip flexors, you'll be able to maintain a stable and upright posture, prevent excessive sway or rotation, and optimize your stride length and frequency.
Tip #1: Proper Ground Contact - The most important tip on our countdown emphasizes the importance of proper foot strike and ground contact and optimizing energy (hint, It's not running on your toes!) Proper ground contact and dorsiflexion is a fundamental aspect of running technique that can make a significant difference in your speed.

[@OutperformOfficial]

Grab your spot in our FREE online Sprinting Course here outperformsports.com/product/speed-primer/

[@mariechiron1249]

Bless you

[@x4rang]

Even though this coach trained like eight sub-10 sprinters, 20, NCAA champions, Olympians, etc. and was in the Olympics himself I'm going to trust the advice of the anonymous guy that writes snarky comments SMH

[@OutperformOfficial]

hahaha, love it!

[@Trackreator]

For me he is not a good coach.

[@Eric3Frog]

@@Trackreator why do you think that?

[@Trackreator]

@@Eric3Frog I was joking!

[@Selalusukses123]

❤

[@scottd2310]

Trying to teach my kids how to sprint properly because of it's benefits in all sports, and this is the best video I've found. What a great coach.

[@OutperformOfficial]

Really appreciate it, great to hear!

[@AnthonyWilliams_83]

Perfect timing!! My daughter starts outdoor track season in a couple of weeks.

[@OutperformOfficial]

Best of luck this season!

[@swapnilsonkar25]

I got rid of a very big misconception today that running on toes is the key to speed. Now I know the correct concept. Great video. I've started sprinting very recently and I hope it's gonna help me a lot. Thanks!

[@OutperformOfficial]

Good stuff!

[@hsss1]

ID as a woman, beat them all. Thats what your sport is becoming.

[@samserwadda253]

​@@OutperformOfficial when coming out of the blocks and accelerating should you be dorsi flexed?

[@randomname7321]

​@He said she said what bud?

[@o1_certiz675]

@@hsss1 bro what are you on about also there’s no way you’re beating top men sprinters the womens wr is almost a full second away from the men’s record

[@Gat-or]

I was trying to beat my 15 sec 100m time and I smashed it by following these 5 steps

[@OutperformOfficial]

Fantastic to hear, great work!

[@francodiridolfo8356]

I like how clearly explained you info is.

[@namesake7139]

His "external rotation" example running was golden LOL!!!!

[@Lmarion21]

🤣

[@UranusOp8]

before this I got 5 seconds in 20m and I will train to get 4 seconds using those 5 ways Thank you Outperform!

[@OutperformOfficial]

Fantastic, best of luck!

[@Bama1ma]

Thanks coach for sharing your knowledge.

[@OutperformOfficial]

Any time

[@globe8949]

Oh this is full of super great lessons. I am a casual jogger but focussing finding more efficient running form. I think lessons here are mostly for sprinters but they are very helpful to casual runners like me definitely.

[@OutperformOfficial]

Thanks, that is great to hear! You are correct in that sprinting is different from running but as you said there is a lot of cross over between the 2 (posture, landing underneath center of mass etc.). Here is a video we posted focused on distance running technique that you might like: kzbin.info/www/bejne/hJm7hKivoNF4apo

[@globe8949]

@@OutperformOfficial Thank you!!! I remember the linked contents. To me this five tips video is more impressive.

[@commonsensible]

Very informative. Thank you for sharing your thoughts and knowledge..

[@OutperformOfficial]

Glad it was helpful!

[@gracefullpakma174]

Thank soo much for your tip❤❤

[@AnonymousPeople0008]

Great information! THANK YOU!

[@OutperformOfficial]

You bet!

[@jenngreen7043]

Theses are great technical tips. Thanks!

[@OutperformOfficial]

Glad it was helpful!

[@sygnim2276]

hello, I’m a first timer in track n field and my coach advised us to self-study, so this was a good video for a beginner like me!

[@OutperformOfficial]

Great to hear and best of luck!

[@gamiegames-jc9lm]

This is really recommended! I am Athlete and usually do the sprint. I normally run 31 mph but now just over 38. This technique really helps to make you better and help! Thx outperform!

[@OutperformOfficial]

Fantastic! Guessing you meant kph vs mph?

[@jailanparker1046]

Great video. Cleared up a lot of misconception .

[@OutperformOfficial]

Thanks, great to hear!

[@tessajacobie5396]

Thank you for this video. 😊

[@OutperformOfficial]

Welcome 😊

[@gregorysweeting2512]

Great imput,and knowledge. 👍💯

[@OutperformOfficial]

Thanks!

[@levischoolstuff]

Thanks for this video!

[@OutperformOfficial]

Welcome!

[@siiyoun9second]

very useful video! Thank u

[@OutperformOfficial]

Glad it was helpful!

[@jaisondsouza3562]

Thanks sir you are best couch even in KZbin

[@OutperformOfficial]

Welcome, appreciate that!

[@babywesonola]

Great Video and tips

[@OutperformOfficial]

Thanks!

[@kylakramps4509]

This motives me a lot by like 2:00 or more😊

[@payalrawat4503]

Thank you so much now i know the technique how to run fast and if you run which angle you should make thank you so much for clear my dought from this video

[@OutperformOfficial]

You are so welcome!

[@obeythekidd22]

wow, i’m a an 11.6 average sprinter and even tho i’ve gotten stronger and a little faster i never understood how some people are just so much faster but i think i could really improve my form with these facts

[@OutperformOfficial]

Fantastic, best of luck!

[@obeythekidd22]

@@OutperformOfficial i had a race this weekend and ran an 11.32 thanks for the tips, i just need to perfect them ✊🏽

[@knules]

@@obeythekidd22 what do you do to get an 11.6? i’m running a 12.3 max and i can’t get it faster

[@TrentonCS]

@@knules lifting, lifting improved my 12.66 to a 11.74 in one off season

[@TrentonCS]

@@knules before then i was running 14s in 9th grade, high twelve in 10th and now high 11s

[@jaydinerobinson4088]

🔥🔥

[@user-bu7zd9qu3m]

Thanks you for this vedios

[@OutperformOfficial]

Glad you like them!

[@user-wu7ff7cd1m]

Really help for ky match thanks bro

[@OutperformOfficial]

Happy to help

[@sprint_king_9583]

🔥🔥💪

[@Acerex10]

Great video jacob is too much impressive. Helps alot what's his 100m record time

[@axcybeatz]

Sir i just compete a race competition today but get no postion cause i haven't run from 3 years and i didn't knew how to start and the perfect technique of running. today i say i try my best but I didn't get that power in the whole race, i didn't start with my toe, then try to run fast while having my body straight and keep my legs in a long range. after seeing your video, I'll try my best in practicing and try to compete again 🤝 and sir you are literally teaching us how to fly while running 😂❤

[@OutperformOfficial]

Great to hear. Running a race after 3 years off is tough for anyone. Remember, it's all about progress and not perfection. Every experience is a lesson. Keep practicing, absorbing knowledge, and refining your technique. Keep pushing forward, and putting in the work and you'll get there.

[@axcybeatz]

@@OutperformOfficial ok sir thank you for replying back 🔥🤝 now let's put it to the work 💪💪

[@elyakatsuki3068]

Hoping this one helps me with the upcoming BFP physical agility test here in the philippines, Have a good day!

[@OutperformOfficial]

Best of luck!

[@gokuljaras1998]

💫

[@sharpemang]

Wow I been running on my toes for the 400 meter and could not break the 50 second barrier. Gonna try these techniques today

[@OutperformOfficial]

Let us know how it goes, after you get used to it you should definitely be faster 👍

[@udaykumar.914]

😮😮😮 nice 👍

[@OutperformOfficial]

Thank you! Cheers!

[@joelsiju2005]

I have had all these errors.i will follow this guide

[@OutperformOfficial]

That means you've got a lot of potential, best of luck!

[@slyYui]

Hi I love your videos t helpme be better🎉🎉😂😂😂❤❤❤❤

[@OutperformOfficial]

Great to hear, keep at it!

[@sirvexento9091]

I used to run on my toes and hurt my tendon very bad…. Thanks for the advice :) BTW what is the music in the 1:16 ? I love it

[@OutperformOfficial]

Welcome, as a bonus you'll also be taking advantage of the stretch reflex which will make you faster. The music is 'mine is yours' by Oliver Michael.

[@sirvexento9091]

@@OutperformOfficial oh thanks.. I thought it was the same music in your low heel recovery shorts

[@chrisjamez00]

🙏🏾

[@tesalonica1424]

Excelentes consejos 🙂

[@OutperformOfficial]

Gracias, contento de que hayan ayudado!

[@tommybaldwin7238]

Do you have any advice to prevent stress fractures in the foot, I got one last year and don't want it to happen again, also great video

[@OutperformOfficial]

Thanks. Stress fractures can be challenging. Unfortunately I'm not qualified to give medical advice and it would definitely be worth seeing a professional. However, there are some basic steps that can be taken that other athletes have had success with. Obviously you want to increase training gradually, make sure you follow a good general preparation phase to prepare your body. Incorporate pool workouts, running up hills etc. to vary the stress. Same goes with warm up, follow a good 3 step routine. Excessive body weight and the types of surface you are training on also contribute (do your plyos on grass, step down from box jumps etc.) Remember that stress on the body is cumulative, so avoid all that is unnecessary. Proper footwear that isn't worn out is really important. It would be worth it to go to a good shoe store that can analyze your foot/stride pattern and recommend the best shoes. Strength training can improve bone density when performed properly. Same goes with diet and sleep. Eat real foods, mostly plants and quality protein sources. Get time outdoors and enough vitamin D Remember that when you are recovering your bones are as well. Listen to your body and when it doubt skip the workout. Best of luck!

[@benoitlussier4151]

Hello, interesting video! You are talking about hip flexor strength in tip #4. If there is a lack of strength, how would you recommend to strengthen it?

[@OutperformOfficial]

Hurdle drills, plyometrics, various strength training etc.

[@sapnarecipes_2025]

❤

[@Te_rse]

Bro, I'm studying before tomorrow's race 💀

[@sardar5642]

Sir can you make a video on running routine with important exercises I need help 💜

[@OutperformOfficial]

thanks for the suggestion, in the meantime you can checkout our free training guide here outperformsports.com/sprint-training-program/

[@footvirtual9965]

Hi coach..Heard that you coached Azeem Fahmi from Malaysia. Also heard that he is quite the sprinter but he never lifts? How is he so fast without being able to do a basic squat? What do you think is his strength?

[@princesskodsoj7709]

Genetics.

[@footvirtual9965]

@@princesskodsoj7709 doubt being the sprinter is all genetic only. Being a former sprinter myself and currently coaching under 15 in sprinting too. This Malaysian boy must have had something that he trained better. Perhaps his previous training emphasized hip flexors and extensors, which i am really intrigued to know. Maybe the power to weight ratio, but a sprinter this good never went on that fast based on sheer talent alone.

[@mickeykrusethomsen6870]

First one improved my speed by 3 seconds

[@OutperformOfficial]

Outstanding, that is great to hear. Keep it up!

[@zyronhills9757]

Can y'all make a sprinting schedule

[@OutperformOfficial]

Check out our free training guide here, lots of workouts and info outperformsports.com/sprint-training-program/

[@striker5458]

Do you do evaluations of runners? I need an evaluation and exercises/ drills to correct his form. My sons an amazing soccer player. He’s not slow at all, but I feel like correction could take him to the next level. Just let me know email if there isn’t one in the description

[@OutperformOfficial]

We are going to start doing exactly what you are asking about in the next few months. If you want to shoot us a quick email on our website we can give you a free evaluation prior to roll out as we'll be looking for a few athletes to fine tune the evaluation. In the interim we do have an athletic speed course that was designed with soccer speed in mind if you want to check that out. outperformsports.com/product/smarter-athletic-speed/

[@Lasher177]

Is there some exercises that will perform home to improve technique and improve speed? Am sprinter and I train sprints and want to run sub 11 100m and low sub 7 in 60m. And if is some good exercises that can be trained home also would be bonus for me . Thanks.

[@OutperformOfficial]

check out this playlist, a lot of the drills can be performed at home or on a good running surface kzbin.info/aero/PLEGZYR6mCoYWJKKpb5gMYB4Lowq4UFXmM

[@coachojoi8]

💯✔✔✔✔✔✔✔

[@servant4473]

Is this UT Knoxville? good ole rocky top.

[@OutperformOfficial]

You got it!

[@DuranziK]

Beginner 20 year old runner, strong and light, but at 13.8. what basic sprint exercises do you recommend?

[@OutperformOfficial]

Start with foundational drills to make sure you are contacting the ground correctly, hitting good angles etc. Check out this video (the part after the drills where coach Harnden talks about how to progress is also great). kzbin.info/www/bejne/i2Gtm5WDgrmCo9k Work on your acceleration progression kzbin.info/www/bejne/eKG6maOoq5qDgtk Plyometrics like bounds, hurdle drills etc. are also super important.

[@aashishmahar3926]

❤❤❤❤❤

[@youngog3722]

Thank you so much I shall try this technique and incorporate it into my sprinting

[@OutperformOfficial]

Best of luck!

[@linuspihl9485]

👍

[@Cockaboobledoo]

Fast walking really helps

[@DODEN_YT]

hi coach my feet point outwards and it affects my ability to run fast. How can I go about correcting this? I am also slightly flat footed. Thanks

[@OutperformOfficial]

Addressing the issue of feet pointing outward, or "duck feet," along with flat-footedness, requires a multifaceted approach. This condition can stem from a variety of factors including muscle imbalances, joint alignment, or even habitual posture. Start with a professional assessment to identify the specific causes. Strengthening and conditioning exercises focusing on your hip abductors, glutes, and core are crucial for improving stability. Incorporate flexibility and mobility routines, particularly for your calves, hamstrings, and hips, to aid in correcting your gait. Consider supportive footwear or custom orthotics to provide necessary arch support. Lastly, gradually adjust your running form and training intensity to avoid injury and allow your body to adapt.

[@DODEN_YT]

@@OutperformOfficial thank you. Will do🤝

[@judebenildus]

I feel like the I'm the fastest after watching the video

[@francodiridolfo8356]

Usain Bolt seemed to have rotation or lateral movements upon sprinting. How do you explain this?

[@OutperformOfficial]

There have been a ton of biomechanics analysis on Bolt and lots of different opinions on his technique. Most conclude that he actually had little lateral movement. Bolt's height, stride length and power might make it appear as if he has a bit more lateral movement, especially during the initial acceleration phase. Here is a summary of an analysis on Bolts technique and rotation: When Usain Bolt sprints, his legs generate rotational forces. The leg pushing off the ground creates a force that travels up to the hip in a forward and upward direction. At the same time, the other leg acts like an arm swinging forward, creating a force that goes down and backward at the hip. These opposing forces create a clockwise rotation. To prevent rotation, Bolt's upper body generates an anti-clockwise force. These conflicting forces transfer energy through his body, allowing the forces from his legs to propel him forward. Bolt's torso remains rigid and resists rotation, ensuring efficient force transfer between body segments. This rigidity and lack of rotation contribute to his efficiency as a sprinter, making him faster.

[@francodiridolfo8356]

@@OutperformOfficial interesting I will look into these analysis. Thank you

[@dTristras]

As a master athlete my piece of advise for those who have trained for years and when they watch these videos now realise they never got to acquire certain skills is to stick to the basics . I mean take for instance the case of Tyson Gay, the guy never got a proper elite starting technique and still has the American 100 m record . At certain point in life is impossible to completely change a bad habit only marginal improvements are feasible

[@dTristras]

I wanted to bring out Tyson Gay because the way he went out of the blocks was similar to that of an average athlete running the 100m in high 10s

[@tonyburke1247]

At the age of 19 I was watching 100m sprinters never trained as one the coach I asked if I could race against them I think there was 6 runners I ran against them and ended up beaten them buy about 3 or 4 feet the coach asked me my name and asked if I would come to train yes I said that evening I beat them again my time on his stop watch was 10.89 he told me to keep coming up but I just stopped it as I moved away to the UK at 6ft3 I was fast now I am 52 and wish I keeped doing it I regret it now I could have achieved something special

[@OutperformOfficial]

Thanks for sharing. That's unfortunate to hear. However it's never too late. You could compete in Senior races, they are gaining in popularity and ages go all the way up to 90 +

[@calebethane.alvarez9922]

I’m 10 years old and my record was around 14 seconds

[@bilalhussain-ei7qh]

Hi

[@renukanaladurthi7832]

Jai shree ram bhai ❤❤❤❤

[@ytfbussdown]

how do I get my foot to land below my hip,and how do I know am not run correctly?

[@OutperformOfficial]

We're going to post a video next week that goes over that and should help you, stay tuned!

[@DevendraKumar-ol5fi]

I devendra kumar uikey. He'll sir..from in India. Please sir, running practice for information.

[@OutperformOfficial]

Check out our free guide we posted on training plans: kzbin.infoUgkxfDFjBSIIIbaWbxhdLxpO--sXQiEAgC8s

[@Prince100m]

Diet also important make video on it

[@207outdoors6]

Fully agree I think that's not often talked about enough

[@OutperformOfficial]

Thanks for the suggestion.

[@thecoolgroup1234]

a question tho. a kid in my grade runs on toes and runs faster than me but i used all the tips in dis video

[@n1ckf00c]

Watching this video explains why I got slower when I got "trained" by my high school sprinting coaches. Worst advise I ever got was to get on my toes. Went from 22.2 to 24.5 over the course of a season...

[@OutperformOfficial]

You're right, running on the toes makes it difficult to be fast. Never to late to continue improving though, best of luck this season!

[@n1ckf00c]

@@OutperformOfficial thanks! At 30 yrs old and working a normal office job, I'm hoping this year to get myself back to being as fast as I once was. The technique improvements will help tons. Just need to find a solid workout plan that doesn't involve going to a gym (don't have access). Thanks!

[@kokoleka808]

Why is it that Christian Coleman, the fastest 40 yard, 60 meter, 100 meter sprinter ever from the University of Tennessee, appears to be running on his toes instead of the balls of his feet especially near the starting block? Is this just an optical illusion?

[@OutperformOfficial]

Yes, his contact is the forefoot, we posted a video with coach Karim that explains this concept pretty well kzbin.info/www/bejne/mn-cpHaertqVicU

[@patrickedits8077]

Hi anytips here I'm joining our school intramurals and im assigned for track and field

[@patrickedits8077]

Sorry for bad English

[@OutperformOfficial]

Focus on consistency in training, progress slowly with training to give your body time to adapt, learn proper form from the beginning so you don't develop bad habits. Best of luck in your events!

[@NataRealEstate]

How to fix when the sprinter moves side to side motion too much?

[@OutperformOfficial]

Check out the 'line up your forces chapter' at 2:45, running down the lane line, seated arm drills etc.

[@shawnfhenna5746]

I really need a coach what do you say

[@OutperformOfficial]

Go to Auburn :)

[@po_mn4]

My dream is to become an olimpic athlete

[@OutperformOfficial]

That is a great dream, go get it!

[@user-lo7bi2ux2r]

Sir can you change these watermarks to white because some exercises are not visible

[@OutperformOfficial]

Not sure what you mean.

[@user-lo7bi2ux2r]

@@OutperformOfficial Sir I mean to say that sub titles words some exercises can't see behind them

[@duaine4319]

damn i’m early

[@ademvo7228]

I'm a new athlète and I cant control my knees and hands anything to help me

[@seemycreaton_j_wzyyytv8679]

Hi, am also a sprinter... Can we join minds and hands to make better sprinters?

[@madhavsharma8779]

400m running 💡💡💡tips

[@mithunjainithinram2263]

I don't understand how should I do the cresent moon technique

[@OutperformOfficial]

Pull your heel up close to the hamstring vs having a long path with it. This is developed with sprinting drills i.e. A-Skips etc.

[@arshadpathan17]

Who to eprumit episode plz nex video

[@OutperformOfficial]

Next video will be posted this coming Monday, stay tuned!

[@takal.tech.info-1m]

Sir, can you make a video in (Urdu) translation. I mean your videos are watched in Pakistan, India, English is not understood properly....( Not voice only translation bar)

[@OutperformOfficial]

You got it, Urdu translation just added!

[@Akiaren]

My record is 9.90

[@brightfrimpong6680]

Pls am run how could I have team to join

[@enzodauriac2006]

a lot of coach said to push with both feet into the block ? noah lyles explain this in his vidéo…

[@OutperformOfficial]

You have to push with both feet out of the blocks, it's the amount that you push from each foot/leg that matters. Try it both ways and see which one gives you the best results.

[@wladkron2862]

Erstaunlich wenig von der richtigen angewandten Mechanik im Sprint. Aber es geht ja auch so irgendwie. Es gibt ja auch noch die Energieübertragung, Anziehungskraft und die Fliehkräfte.

[@bobydhama318]

Can you explain about this video in hindi meaning

[@OutperformOfficial]

There are hindi subtitles

[@user-vo8eb4ue7e]

Im faster now

[@OutperformOfficial]

sweet

[@ismahanhassan2359]

I want to runner in the world

[@VAStacker14]

0:30 That guy wearing female leggings 😂😂😂😂😂😂

[@TimothyTA]

you guys didnt give a exercise for hips

[@OutperformOfficial]

Its chapter 2 in the countdown, hurdle drill kzbin.info/www/bejne/m32XnHSoqL9obas

[@user-pk4gf1og8h]

色々意識することがあり過ぎて結局はなにを意識すればいいのかわかりません。

[@OutperformOfficial]

そのため、正しい位置に到達し、適切な動作を実行できるように身体と神経系を訓練するドリルを実行します。 こうすることで、スプリント中に自分のやり方を考える必要がなくなります。

[@madhavsharma8779]

400m running tips

[@matthewkaram9615]

Get out fast‼️

[@OutperformOfficial]

good suggestion, we'll ad it to the list for future videos.

[@jaheemreborn2]

Jesus is Lord ❤

[@ilyas8343]

It's a sport video what's pushes you to just say that it's like people's sitting and you come yelling 😂😂😂 i bet you judge pepoles and say you are going to hell

[@mariechiron1249]

🙏🏽 bless the lord

[@avulasrinivasareddy2631]

Who are you man what is the content what is your comment

[@mariechiron1249]

Wdym?

[@_G.U.T.s]

Allah is