Want to understand how your legs actually move when you run?
This category breaks down the three phases of running—push, swing, and pull—so you can see how the basic mechanics of your stride work. Learn how your body moves through each step, why most athletes overtrain the push phase, and how often overlooked phases like the swing and pull can impact your speed.
If you want to build a more complete stride and stop leaving performance on the table, this is where to start.
➡️ Running Phases Explained: How Your Legs Move When You Run
👉These articles break down each phase so you can understand how your stride actually works—and where you may be losing speed.
➡️ Running Mechanics Explained: The System That Makes You Faster
Most athletes think sprint speed is limited by force production alone. AQ explains why sprint speed is actually governed by strength balance between the pushing leg, arms, torso, and swing-side system — and why the weakest relationship limits how fast the entire body can move.
Most athletes focus on pushing harder—but running speed depends on more than just force. This article breaks down the three phases of running—push, swing, and pull—and explains how your legs actually move during each step so you can understand what’s missing from your training and start improving your speed.
🚀 Introduction Ask most athletes how to get faster and you’ll usually hear: 👉 push harder👉 drive harder👉 explode off the ground And to be fair… push force absolutely matters. But AQ does not see sprinting as:❌ one leg creating speed alone. Because while one leg pushes force into the ground: 💥 the opposite leg, […]
🚀 Introduction Most athletes grow up thinking sprint speed mainly comes from: 👉 pushing harder into the ground And yes… push force matters. A lot. But AQ does not see sprinting as:❌ one leg creating speed while the other leg waits to catch up. Because while one leg pushes force into the ground: 💥 the […]
Most athletes focus on push and swing, but the transition phase may be another overlooked opportunity for improving timing, force transfer, and speed.
Chris J. – New Jersey
Event 1: 40
Before Time 1: 5.27
After Time 1: 4.90
Story: I’ve have been wanting to become a running back for my football team and had trouble increasing my speed. I did many strength exercises like leg presses, leg extensions, and leg curls. I did get results in muscle size, but not that increase of speed.
So, I went to youtube and watched the Speed Challenge video and did the thigh flexor exercise and I found quick results in my 40 yard dash! This increase in speed in so little time amazed me!”
User name: John
City, State: Odenville, AL
Event 1: 40
Before Time 1: 4.88
After Time 1: 4.79
Story: i ran a 4.6 forty yard dash as a junior in highschool. now after two years in college..i’m running a high 4.8 so i am looking to get back to my former speed so that i can possibly walk on a football team. after two weeks i am seeing my time drop and now i think i can get it all the way back down to maybe a 4.5. thanks for offering the Run Faster Program..i think it is really going to work for me.
“My name is Adam Thomas and I go to Eagle’s View Academy in Jacksonville, FL. I am a senior that has graduated and I am on my way to playing college football this upcoming season for Methodist University.
I have started to use your Speed Training,from June 1 to June 15, which has drastically dropped my 40 yard dash time from a 4.56 to a “MOVING” 4.41. I thank you, and you have blessed me and prepared me better for the next level.”
Event 1: 40
Before Time 1: 4.56
After Time 1: 4.41
User name: David
City, State: Elk Grove Village, IL
Event 1: 100
Before Time 1: 11.9
After Time 1: 11.5
Story: I was really doubtful that this program would work, but when I finally tried it, it felt great. I feel so much faster. I’ve gone from an 11.9 to an 11.5 and can’t wait to get the whole package and see how much faster I get.
User name: Dylan
City, State: Auckland, NEW ZEALAND
Event 1: 40
Before Time 1: 5.8
After Time 1: 5.4
Event 2: 200
Before Time 2: 24.8
After Time 2: 24.1
Story: The Run Faster program is incredible! After just 14 days i have seen huge results as i feel more athletic, explosive and quick as i play soccer.
This increase in speed allows me to make goal scoring situations a lot more frequently.
It has helped my game hugely and i strongly recommend the program to any soccer player!
User name: Christian Sam
City, State: Allen, Tx
Event 1: 40
Before Time 1: 5.43
After Time 1: 5.16
Story: I wasn’t that fast, i mean i was fast but not that fast. so we ran 40’s at school and i got a 5.43, so i wasn’t satisfied, i saw yalls program, i ordered the RUN FASTER program and i did it.
I felt light right after the first workout, i did it the full 2 weeks, and my 40 dropped!! i was so happy. I’m still using it and i know hopefully I’ll be in the 4.8’s soon.
Thanks Dr. Van Such, this was amazing!!