Most athletes are told the same thing when they want to get faster:

Run more.
Lift more.
Push harder.

But here’s the problem:

👉 That only trains part of the running process

In fact…

👉 Most athletes are only training about 1/3 of what actually makes them faster

The Biggest Misunderstanding in Speed Training

If you walk into almost any gym, you’ll see athletes working on:

• squats
• lunges
• deadlifts
• calf raises

And if you go out to the track, you’ll see athletes:

• running
• jumping
• doing bounding exercises

You might also see athletes:

• running with a weight sled attached
• sprinting with a parachute around their waist

At first glance, it looks like they’re doing everything possible to get faster.

But look a little closer.

👉 The real work is still coming from the same place

Whether in the gym or on the track…

👉 the only part of the body getting a true workout is the leg pushing off the ground

• glutes
• hamstrings
• quads
• calves

Even with sleds or parachutes:

👉 the added resistance only makes the push phase work harder

👉 Different exercises… same muscles… same function

And that leads to a very important question:

👉 What part of running are you NOT training?

Running Is Not One Movement—It’s a Process

To understand speed, you have to understand this:

👉 Running is made up of three distinct phases

1. Push Phase

2. Swing Phase

3. Pull Phase

👉 Every step you take cycles through all three

But here’s what most athletes don’t realize:

👉 Only one of these phases is heavily trained

The Push Phase (What Everyone Trains)

The push phase occurs when your foot is on the ground and you drive your body forward.

This is where:

• glutes
• hamstrings
• quads
• calves

do most of the work

Now take a second and do a quick self-check.

Think about the best speed training exercises you like to use.

• What do you typically do to get faster?
• What exercises come to mind first?

Now ask yourself:

👉 What muscles are actually doing the work?

Chances are, it’s the same ones:

• glutes
• hamstrings
• quads
• calves

Almost every time.

And that’s the problem.

👉 If your speed training always comes back to the same muscles…
👉 you’re only training part of the system.

👉 In fact, for most athletes, this is the only phase they truly train.

🔗 Learn more:

The Push (Drive) Phase of Running (Why Most Athletes Overtrain It)

The Swing Phase (Where Speed Is Created)

Once your foot leaves the ground, your leg must move forward into position for the next step.

👉 This is the swing phase

This phase is driven primarily by:

👉 your hip flexors

And this is where most athletes run into problems.

Why Athletes Feel “Heavy” When They Run

When athletes build strength in their legs:

• glutes get bigger
• quads get stronger
• overall leg mass increases

That’s great for pushing.

But once the leg leaves the ground…

👉 that same leg now has to be lifted and accelerated forward

If the hip flexors are not trained for speed:

👉 the leg feels heavy
👉 movement slows down
👉 stride becomes delayed

👉 Athletes often describe this as:

“feeling like they have bricks in their legs”

Or:

👉 “stuck in second gear”

But when the swing phase is working properly:

👉 movement becomes fast, light, and efficient

👉 almost cat-like

🔗 Learn more:

The Swing (Stride) Phase of Running (Why Hip Flexors Control Your Speed)

The Pull Phase (The Missing Link)

Before your foot contacts the ground again:

👉 your leg must be pulled back down and underneath your body

This is the pull phase.

And it plays a critical role in:

• turnover rate
• stride efficiency
• overall speed

Here’s something most athletes have never been told:

👉 Running is not just push… it’s push + pull

In fact:

👉 for every push, there are two pulling actions

Yet almost no one trains this directly.

🔗 Learn more:

The Pull (Return) Phase of Running (The Missing Link in Speed Training)

Why Most Training Falls Short

Most training programs focus on:

• strength
• power
• repetition

But they ignore:

👉 how the body actually moves during running

So even when athletes:

• get stronger
• work harder
• train consistently

👉 they often see limited improvements in speed

Because:

👉 they’re repeating the same patterns

You’re Training to Jump—Not Run

Here’s the reality:

👉 Most gym exercises train vertical force

• squats
• leg press
• deadlifts

These movements are great for:

👉 jumping

But running is different.

👉 Running requires continuous movement through all three phases

If you only train the push phase:

👉 you’re not fully training the running process

Speed Is Created Between Steps

Most people think speed comes from pushing harder into the ground.

But in reality:

👉 speed is largely determined by what happens after your foot leaves the ground

• how fast your leg moves forward
• how quickly it cycles back
• how efficiently you transition between phases

👉 This is what determines your turnover rate

And ultimately:

👉 your speed

The Missing Piece in Most Training

Most athletes are already:

• lifting
• running
• training hard

👉 You don’t need to replace that

👉 You need to add what’s missing

What’s missing is:

• coordination between phases
• control during movement
• the ability to generate speed in the right muscles

Where Training Must Change

To improve running speed:

👉 you must train all three phases

Not just:

• pushing
• strength
• power

But also:

• forward acceleration of the leg (swing)
• downward and backward repositioning (pull)

👉 This is where real improvement happens

🔗 Next Step

Now that you understand how running actually works:

👉 Start here:

• The Push Phase of Running
• The Swing Phase of Running
• The Pull Phase of Running

Final Takeaway

Running faster isn’t just about pushing harder.

👉 It’s about understanding the full process

If you only train one phase:

👉 you limit your potential

If you train all three:

👉 everything changes

❓ FAQ: Running Mechanics

What are running mechanics?

Running mechanics refer to how your body moves during running, including the push, swing, and pull phases.

What phase is most important for speed?

All phases matter, but the swing and pull phases are often undertrained and play a major role in speed.

Why do my legs feel heavy when I run?

This often happens when leg strength increases without improving hip flexor speed and coordination.

Do squats and deadlifts improve running speed?

They help with the push phase but do not fully train the running process.

How do I improve my running mechanics?

By training all three phases of running and improving coordination and muscle response—not just strength.