Most athletes focus on push and swing, but the transition phase may be another overlooked opportunity for improving timing, force transfer, and speed.
running efficiency
RUNNING PHASES EXPLAINED: How Your Legs Move When You Run
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.
Why Sprinting “Harder” Doesn’t Always Make You Faster
Does sprinting harder actually make you faster? Discover why more effort can sometimes fight speed and what may matter more.
Why Sprinting Faster Starts With Better Posture
Does posture make you faster? Discover why sprint posture may be less about standing tall and more about how better mechanics organize speed.
Why Running Relaxed May Be a Result of Better Mechanics
Is relaxed running something you do—or something better mechanics produce? Learn why running relaxed may be a result, not a cue.
RUNNING MECHANICS EXPLAINED: The System That Makes You Faster
What if speed depends less on isolated parts and more on how your whole system organizes force, timing, and balance? Start with the big picture here.
Why You’re Not Getting Faster (And What Finally Changes It)
Not getting faster even though you train hard? Learn what most speed programs miss—and what actually helps you improve.
What Actually Creates Force in Running? (And Why Most Athletes Get It Wrong)
Force is one of the most misunderstood aspects of running. Many athletes think strength alone creates speed, but force depends on how your system applies and transfers energy. Learn what actually creates force in running and how to improve it.
What Controls Ground Contact Time in Running? (And Why Quick Feet Aren’t the Answer)
Ground contact time is often misunderstood. Many athletes try to move their feet faster, but speed isn’t created by quick feet—it’s created by how your system applies force. Learn what actually controls ground contact time and how to improve it the right way.
What Are Ground Mechanics? (And Why Your Foot Isn’t the Problem)
Ground mechanics are not just about your foot strike. They are about how your entire body applies force into the ground. Learn why the push leg, swing leg, arms, timing, and strength balance all influence how efficiently you run—and why fixing the foot is often treating the symptom instead of the cause.
Why NFL Prospects Get Stronger… But Not Faster (The 40-Yard Dash Problem)
Many NFL prospects get stronger before the Combine—but don’t run faster. This article explains why strength alone doesn’t improve speed and how imbalance in the system limits performance.
How to Improve Strength Balance for Maximum Running Speed
Learn how running coordination affects speed. Discover how timing, balance, and synchronization improve performance and efficiency.
RUNNING PHASES EXPLAINED: How Your Legs Move When You Run
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.
