Most athletes are taught to focus on one thing:
👉 pushing harder off the ground
Some may begin to understand:
👉 bringing the leg forward during the swing phase
But there’s a third part of the stride that’s often not fully understood:
👉 the pull (return) phase
➡️ Running Phases Explained: How Your Legs Move When You Run
⚡ What Is the Pull (Return) Phase of Running?
The pull phase happens after the swing phase
👉 as the leg moves back down toward the ground
👉 and returns to its starting position
More specifically:
👉 the thigh returns to neutral
👉 meaning no forward or backward movement at the hip
👉 At this point:
👉 the cycle resets
👉 and the push phase begins again
🔄 How the Running Cycle Works
Each step follows the same sequence:
👉 Push → Swing → Pull
- Push drives you forward
- Swing brings the leg forward
- Pull brings it back down and resets
👉 Then the cycle repeats
💥 Speed depends on how smoothly this cycle flows
🧠 Where the Swing Phase Ends and Pull Begins
After the push phase:
👉 the leg leaves the ground behind you
During the swing phase:
👉 the hip flexors bring the leg forward
👉 the thigh lifts
👉 the lower leg moves into position
Toward the end of the swing:
👉 the lower leg extends forward
👉 At this point:
👉 the swing phase is complete
🔄 The Pull Phase Begins
Now the leg must:
👉 move back down toward the ground
👉 and return underneath the body
This phase:
- lowers the leg
- prepares for contact
- resets the position for the next push
👉 Typically, the foot lands:
👉 close to underneath the body
⚠️ A Detail Most People Miss
When your foot hits the ground:
👉 the movement is not finished
👉 the hip is still slightly flexed
👉 the knee is still slightly bent
👉 So even though the foot is down:
👉 the pull phase is still continuing
👉 It finishes only when:
👉 the thigh fully returns to neutral
👉 Then the next push begins
⚖️ How This Phase Is (Partially) Trained
Unlike the swing phase:
👉 the pull phase does get some training
👉 but often without awareness
For example:
- sled running
- resisted sprinting
👉 These create resistance while the foot is on the ground
👉 which means part of the pull phase is being trained
👉 especially:
- glutes
- hamstrings
👉 But it’s still not trained completely or intentionally
📊 How Most Athletes Train the Phases
If you look at typical training:
Push Phase
👉 heavily trained
Swing Phase
👉 often undertrained
Pull Phase
👉 partially trained
💥 This imbalance is what limits progress
🚨 Why the Pull Phase Matters
Speed depends on how efficiently each stride cycle completes
👉 If the return phase is delayed:
- the next push is delayed
- timing is affected
- efficiency drops
👉 Even if your push is strong
👉 your speed can still be limited
🔄 What Athletes Notice When It Improves
When the pull phase becomes more efficient:
👉 transitions feel smoother
👉 stride timing improves
👉 movement feels more connected
👉 Instead of forcing speed:
👉 it starts to happen more naturally
🧠 A Simple Way to Think About It
Look at it this way:
👉 If you’re trying to get faster
👉 do you really want to leave any part of the running cycle untrained?
👉 Of course not
💥 That’s why:
👉 all three phases matter
👉 including the often overlooked pull phase
🔗 Where to Go Next
➡️ Push (Drive) Phase of Running: Why Most Athletes Overtrain It
➡️ Swing Phase of Running: Why Hip Flexors Play a Major Role in Speed
🚀 What This Means for You
If you want to run faster:
❌ don’t focus on just one phase
✅ continue your current training
👉 while improving:
- how your leg moves forward
- how it returns to the ground
- how smoothly the full cycle works
💥 That’s how your stride becomes more efficient
❓ Frequently Asked Questions
What is the pull phase in running?
It’s when the leg returns downward and back to neutral before the next push.
Does the pull phase happen only in the air?
No. It continues even after the foot contacts the ground.
Do athletes train this phase?
Partially—but often without realizing it.
Why is the pull phase important?
It helps reset the body and prepare for the next stride.
Can this phase affect speed?
Yes. It influences timing and overall efficiency.
🔥 Final Thought
The pull phase completes the cycle
👉 and helps set up the next step
👉 It may not get as much attention
👉 but it still plays an important role
💥 When the full cycle improves
👉 your running becomes smoother, more efficient, and faster
