Step 1. Leave your bag in the overhead compartment 5 or more rows ahead. Yes, seriously. Who’s going to touch your bag while you’re in the same plane? Nobody. This allows you to stand up and sprint as soon as the seatbelt sign is off.
Step 2. Learn how to raise the armrest on the aisle. In 9/10 cases there’s a lever below the armrest. If you push or slide it it, you can raise the armrest. This allows you to stand up and go without hurting your femur.