🧠 Introduction
Ask most athletes which matters more…
the push phase or the swing phase…
and most will choose the push phase.
After all…
that’s where force is produced.
💥 But AQ sees sprinting differently.
Running speed depends on both phases working together.
And when one develops faster than the other…
speed can eventually become limited by the phase that’s falling behind.
➡️ How Coordination Affects Running Speed
⚠️ The Common Mistake
Most training focuses on:
👉 the push phase
• glutes
• hamstrings
• quads
• calves
👉 These muscles create force into the ground
💥 But speed isn’t just about force
👉 it’s about how fast your system cycles
⚙️ The Two Phases That Drive Speed
Every stride has two key roles:
🟩 Push Phase
👉 produces force
🟦 Swing Phase
👉 moves the leg forward
👉 Both are essential
💥 But they don’t get equal attention
⚖️ Where Imbalance Happens
Most athletes develop:
✔ push phase strength
But under-develop:
❌ swing phase speed
❌ coordination between phases
👉 So the system becomes:
• powerful
• but incomplete
💥 That limits how fast you can run
🧠 Why the Swing Phase Matters More Than You Think
Speed is not just about how hard you push
👉 It’s about how fast you can cycle your legs
👉 And that depends on:
👉 how quickly the swing leg moves forward
💥 If the swing phase is slow
👉 the entire system slows
➡️ How to Increase Stride Rate
🔄 How the Phases Work Together
The push phase creates force
👉 the swing phase determines how quickly you can use it again
👉 If the swing phase can’t keep up:
• force is delayed
• timing breaks down
• speed is capped
💥 The system can only move as fast as its slowest part
⚠️ Why Most Training Misses This
Because the push phase is easier to train
You can:
• lift weights
• build strength
• measure output
👉 But the swing phase requires:
• coordination
• timing
• muscle response
💥 Which are harder to see—and often ignored
🧠 The Real Problem
When one phase dominates:
👉 the system adjusts
👉 stronger muscles compensate
👉 weaker ones limit performance
💥 That imbalance is what caps speed
➡️ Hip Flexors for Running Speed
🚀 Where AQ Takes A Different Approach
Traditional speed training often places most of its attention on the pushing muscles.
AQ asks a different question.
What if the muscles responsible for moving the swing leg forward can’t keep pace?
That’s why AQ doesn’t view the push phase and swing phase as competing ideas.
They are complementary movement roles that must continue developing together if running speed is going to keep improving.
🏁 Conclusion
Running faster isn’t just about pushing harder
👉 it’s about how well your system cycles
💥 And that requires both phases working together
🎯 Start Here
👉 If your focus has been on pushing harder—
👉 this is where you start training the system that actually controls speed
➡️ Run Faster With Isometric Training
❓ Frequently Asked Questions
What is the push phase in running?
It’s when your foot is on the ground producing force
What is the swing phase?
It’s when your leg moves forward preparing for the next step
Which phase is more important for speed?
Both—but the swing phase often limits how fast you can run
Why do most athletes train the push phase more?
Because it’s easier to see and measure
How do I improve both phases?
By training coordination, timing, and system balance
