Leaderboard: https://www.speedrun.com/exo_one?h=Any&x=02q4nj7d
Click on an existing speedrun submission to see their strategies. Routes depend a lot on skill level, so maybe check one of the middle runs instead of the top runs.
Times to get
Slow times on leaderboard: under 1 hour
Top half: under 40m (what this guide aims for)
Top 10: under 35m
Top times: under 28m
WR: 16m50s by Zwoopboing, who's way better than everyone else

To submit a run, the video should start on the main menu and end after the IGT shows at the end of Coelus. No pausing allowed.

[These are my notes for a tutorial video I plan to make. Watch some runs to see what land features I'm talking about. They ignore advanced strategies like ground effect and boom strats.]

General tips:
Over 90% of the typical speedrun is in disk mode
Hop technique for recharging: glide, gravity to bounce off the ground, double-jump, repeat every two seconds or so
don't touch the ground when you're smokey or supersonic
Segan:
dive down as ball, climb until boom is gone
dive into the clouds and to the powerup without hitting the ground
find the mountain on the right and ramp down
find the crater and ramp down/up
fly through the clouds and find the tall peak
ramp up, glide while looking down, dive down as ball
fly a straight line to the goal, bounce when boom is gone
watch for monoliths and hoodoos
Gnowee:
roll down the slope and glide through gates
don't touch the ground, look at the amount of smoke from your craft to see your speed
take the wind and glide to the powerup
dive shallow into the canyon until you can see the canyon floor
tap the canyon floor and climb
fly into the left wind
Through the gates
roll down and stay as ball, roll back up, glide for height, dive into clouds, repeat
hit the right booster and shallow dive into the clouds to the gate
Quirinus:
glide up the ridge to the left and soar along the right side of the clouds for visibility
dive down the slope back into the valley for a boom
don't touch anything
ramp up to the booster and roll into it going upwards
actively slow down to stop above the power-up and glide down to grab it
dive shallow into the clouds and hold boom
find the first big lava geyser (a bit left) and fly through it, then dive
find the lava geyser that goes through two clouds, then dive
find the volcano geyser, then dive as ball into the bowl and into the gate
Nautica:
just hop technique on the water, ignoring everything else
avoid going underwater
find the booster near the end of the level
glide through the booster and hold glide
little dips to aim for the power-up
more water-hopping to the light beam
there's a horizontal line for the goal
You should be around 5:30 on the level timer and 15 minutes on the game timer
Nautica 2:
hop to the powerup rock
ramp up the rock while tapping jump. If you're lucky, it'll take you straight to the power-up
dive onto the water, over the rock, and hop to the first blue orb
glide through the two winds and follow the cliff to the booster, then to the second blue orb
glide for a little height and roll down the hill. Glide when you're at the bottom and hang left
follow the cliff to the left for the last orb
hops to the goal
Daramulum:
hops to the tree hill and roll down it
glide to the bump at the end of the pond to glide up to the left
roll up the hill and down the other side
dive down and left. keep an eye on the canyon above you
don't dive too low, or you'll get flipped
tractor beam will bring you up to the map near the goal
bonus points for gliding to the second log
roll up the log and hop to the goal
Coronides:
glide around the valley
optional after getting speed, glide through the belt
find the direction to the next asteroid and double-jump to escape, keep gliding
don't touch any asteroids, but you can quickly hold gravity when being sucked in for a little speed booster
if you do touch, try to bounce off it and double-jump
bounce along the cigar asteroid
Sojo: double-jump while it's loading
bounce with the wind to get to the twin peaks bowl
wind will take you straight, use a little slope to help steer
roll down underwater and spam jump up the slope
pray for lightning
find water and dive into it as disk
climb until you lose boom, then shallow dive into the clouds
hover in the clouds
find the next water and repeat
find the tall peaks and ramp down the backs for height
hover in the clouds if possible, or bounce on the ground
Darwin:
bounce on the water to the first booster
glide through first booster until you reach the clouds
dive onto the water and through the second booster
boost through the hole and the wind
glide to the power-up
glide through the wind and dive under the ledge for a boom
glide up to the final ramp cube and roll down, glide for short boom
find the first big cube and ramp up the hill
ramp up the second hill or roll up the straight ramp to the wind
glide through wind
take a booster if you want, but then keep left and dive into the clouds
snake through the clouds
just glide when you get to the last cube, so the updraft brings you up to the windy cube
glide through the right wind to the boosters
try to glide through the boosters
ignore booster 3 since it's off to the left
Obias:
roll down the hill and glide
stay low when it's windy
stay on ground when possible, because bouncing on water slows you down here
aim for the orb beam and stay left in the canyons
glide up the hill to the orb, roll down the other side
bounce up to the booster and let it take you (remember to hold glide)
wait for the wind and ramp down the last valleys
find the two long hills, ramp up one, glide, ramp down the other
maybe a boom if you're lucky
glide without bouncing, until you slow down or it gets windy, then start hopping
roll toward the gate until you start going really slow (wind can also slow you down)
when you really start to go slow, hold back to stop. If successful you won't be able to roll forward anymore
Coelus:
don't press anything during the cutscene
dive down through gaps, glide up through clouds
find the big clearing and go through the cloud, hang left (top firework optional)
dive down to the lower one, then charge to max, then release to boost straight forward
try to hit the next purple firework and repeat
when booming, glide straight for an updraft
the end time is shown in the text in the bottom right. Use this IGT time when submitting your run.
Following this guide and improving, you can get as low as 32 minutes, probably closer to 40 minutes for beginners.