Hip extensor muscles—primarily the glutes and hamstrings—are essential for producing force in running. But strength alone doesn’t guarantee speed. This article explains how hip extensors work and why balance across your system determines how fast you can actually run.
athletic performance
How to Combine Strength Training and Speed Training (Without Slowing Down)
Discover how to combine strength and speed training correctly so you can build power without sacrificing speed or performance.
How Torque Through The Hips Creates Speed, Power, and Athletic Performance
Discover how torque through the hips creates speed, power, and athletic performance—and why balance, timing, and coordination matter.
Why This Type of Speed Training Works (The Science Behind It)
Learn why some speed training methods work better by improving coordination, timing, and how your muscles respond during movement.
How to Train Fast Twitch Muscle Fibers for Speed (Without Adding Bulk)
Discover how to train fast twitch muscle fibers for speed, power, and quickness without adding unnecessary muscle mass.
How Resistance Bands Improve Speed (And What They Add Beyond Weights)
Discover how resistance bands improve speed by enhancing coordination, timing, and movement alongside traditional weight training.
The 3 Types of Muscle Contractions for Speed (And How to Train Them)
Discover the three types of muscle contractions and how they work together to improve running speed, coordination, and performance.
Why Traditional Training Can Make You Stronger—But Not Always Faster
Learn why traditional training methods can increase strength without improving speed, and what actually drives running performance.
Fast Twitch vs Slow Twitch: What Actually Makes You Faster?
Discover the difference between fast twitch and slow twitch muscle fibers and learn what actually impacts running speed and athletic performance.
Types of Muscle and Why Only One Matters for Speed
Discover the three types of muscle and learn which one plays the biggest role in running speed and athletic performance.
Can You Start Speed Training Mid-Season? (And Still Improve Fast)
Can you improve speed mid-season without hurting performance? This article explains how targeted speed training can increase coordination, timing, and efficiency—without overtraining.
Push (Drive) Phase of Running: Why Most Athletes Overtrain It
If you ask most athletes how to get faster, you’ll hear: “Get stronger” “Drive harder” “Explode off the ground” 👉 And to be fair… 👉 they’re not wrong 💥 But they’re not complete either ⚡ What Is the Push (Drive) Phase of Running? The push phase—also called the drive phase—happens when your foot is on […]
Swing Phase of Running: Why Hip Flexors Play a Major Role in Speed
Most athletes think speed comes from one thing: 👉 pushing harder into the ground And while the push phase matters… 👉 it’s only part of the stride 💥 What happens after your foot leaves the ground plays a major role in how fast you can run ➡️ Running Phases Explained: How Your Legs Move When […]
Pull (Return) Phase of Running: Often Overlooked, But Important for Speed
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 […]
What is Isometric Training? (And Why Athletes Should Care)
Most athletes rely on the same methods: running lifting jumping 👉 And those methods build strength and endurance But they often miss something important: 👉 how well your muscles can produce force without movement👉 and how well you can control that force under tension 💥 That’s where isometric training comes in ⚡ What Is Isometric […]
