Most athletes are taught to focus on one thing when they run:
👉 pushing harder off the ground
Some may even start to understand the swing phase…
👉 bringing the leg forward, faster
But there’s a third piece that almost no one fully understands:
👉 the pull (return) phase
And without it:
👉 your running speed will always be limited
👉 To see how this fits into the full running cycle, read:
Running Mechanics: How Speed Is Actually Created
What Is the Pull (Return) Phase of Running?
The pull phase—also called the return phase—occurs after the swing phase, as the leg moves back down toward the ground and returns to its starting position.
More specifically:
👉 it returns the thigh (hip) back to neutral
That neutral position is:
👉 zero degrees of hip flexion
This means:
- no forward movement from the hip flexors
- no backward extension from the glutes and hamstrings
👉 The thigh is now perpendicular to the ground
Once this happens:
👉 the cycle is reset
And the push (drive) phase can begin again.
Where the Pull (Return) Phase Fits in the Running Cycle
To understand this phase clearly, you have to see how it connects to everything else.
The cycle works like this:
👉 Push (Drive) → Swing (Stride) → Pull (Return)
- Push phase drives you forward
- Swing phase brings the leg forward
- Pull (return) phase brings it back down and resets
👉 Then it repeats
Where the Swing Phase Ends and Pull Begins
This is where most athletes—and even coaches—get confused.
After the push phase:
👉 the leg leaves the ground behind you
The swing phase, driven by the hip flexors, then:
- pulls the leg forward underneath the body
- lifts the thigh upward (hip flexion)
Toward the end of the swing phase:
👉 the lower leg snaps forward (knee extension)
This last action of snapping the lower leg snapping forward:
- is driven by the quads
- which includes the rectus femoris (recall this muscle does both hip flexion + knee extension)
👉 This creates additional, and valuable, forward momentum
At this point:
👉 the swing phase is complete
👉 To understand how the leg gets into position, read:
The Swing Phase of Running (Where Speed Is Created)
The Pull (Return) Phase Begins
Now the leg must:
👉 come back down toward the ground
This is the start of the pull (return) phase.
The leg:
- lowers
- moves back underneath the body
- prepares for ground contact
Typically, the foot lands:
👉 almost directly underneath the runner
But here’s the key detail most people miss:
👉 when the foot lands, the movement is NOT finished
Why the Pull (Return) Phase Continues After Ground Contact
When your foot hits the ground:
- the hip is still slightly flexed
- the knee is still slightly flexed
👉 You do NOT land with a stiff, straight leg
So even though the foot is on the ground:
👉 you are still in the pull (return) phase
Until the thigh:
👉 fully returns to neutral (zero degrees hip flexion)
Only then:
👉 is the pull (return) phase complete
And only then:
👉 does the push (drive) phase begin again
Why This Phase Actually Gets Some Training (But Not Enough)
Unlike the swing phase…
👉 the pull (return) phase does get SOME attention
But most athletes don’t realize it.
For example:
- sled running
- parachute running
These exercises create resistance:
👉 while the foot is on the ground
Which means:
👉 the final portion of the pull (return) phase is being trained
This is where:
- glutes
- hamstrings
are working to complete the return
👉 So this phase gets:
- more attention than swing
- far less than push
How the Phases Are Actually Trained
If you look at most athletes:
Push (Drive) Phase
👉 heavily trained (almost all exercises)
Swing Phase
👉 barely trained at all
Pull (Return) Phase
👉 partially trained (without awareness)
👉 This imbalance is the problem
Why the Pull (Return) Phase Matters for Speed
Speed depends on:
👉 how efficiently you complete each cycle
If the return phase is slow or incomplete:
👉 the next push is delayed
👉 timing is disrupted
👉 stride efficiency drops
Even if:
- you are strong
- your push phase is powerful
👉 your speed will still be limited
What Athletes Notice When This Improves
When the pull (return) phase becomes more efficient:
👉 transitions feel smoother
👉 stride timing improves
👉 movement becomes more connected
Instead of forcing speed:
👉 it starts to happen naturally
Another Missing Piece in the Running Cycle
Most athletes are already:
- strong
- working hard
- training consistently
👉 But they are not training the full cycle
They focus on:
- pushing
- strength
- force
While missing:
👉 how the body resets for the next stride
🔗 Where to Go Next
Now that you understand the full return phase:
👉 connect everything:
- Running Mechanics: How Speed Is Actually Created
- Push/Drive Phase
- The Swing Phase of Running (Where Speed Is Created)
Final Takeaway
The pull (return) phase completes the cycle.
If it’s incomplete:
👉 your speed is limited
If it’s efficient:
👉 your entire running system improves
❓ FAQ: Pull (Return) Phase of Running
What is the pull phase in running?
It’s the phase where the leg returns downward and back to neutral before the next push.
What is the return phase?
It’s another name for the pull phase, emphasizing the leg returning to its starting position.
Does the pull phase happen only in the air?
No. It continues even after the foot contacts the ground until the leg returns to neutral.
Do athletes train this phase?
Partially, through exercises like sled or resisted running—but not completely or intentionally.
Why is this phase important?
It resets the body for the next stride and ensures efficient movement and timing.
