If you want to run faster, you’ve probably been told:
- run more
- lift more
- push harder
👉 And while those can help
👉 they only train part of what actually creates speed
💥 In fact:
👉 most athletes are only training about one-third of the running process
⚡ The Biggest Misunderstanding in Speed Training
Look around any gym or track and you’ll see athletes working on:
- squats
- lunges
- deadlifts
- sprinting
- jumping
- resisted running (sleds, parachutes)
At first glance, it looks complete
👉 but look closer
👉 most of the work is still coming from the same place
💥 the leg pushing against the ground
- glutes
- hamstrings
- quads
- calves
👉 Even with added resistance:
👉 you’re still training the same function
💥 Different exercises… same phase
👉 Which leads to an 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 with respect to the legs:
- Push Phase
- Swing Phase
- Pull Phase
👉 Every step cycles through all three
💥 But most athletes only train one of them
🔥 The Push Phase (What Everyone Trains)
The push phase happens when your foot is on the ground
👉 driving your body forward
This is where your major muscles work:
- glutes
- hamstrings
- quads
- calves
Now think about your training:
👉 What exercises come to mind first?
👉 What muscles are doing the work?
💥 Almost always:
👉 the same muscles
👉 That’s the issue
👉 If your training always comes back to the same muscles:
👉 you’re only developing part of the system
➡️ The Push (Drive) Phase of Running (Why Most Athletes Overtrain It)
⚡ The Swing Phase (Where Speed Starts to Show Up)
Once your foot leaves the ground:
👉 your leg must move forward into position
👉 This is the swing phase
👉 It is driven primarily by:
👉 your hip flexors
💥 This is where many athletes fall behind
🚨 Why Athletes Feel “Heavy” When They Run
As athletes get stronger:
• legs get bigger
• force increases
• push improves
👉 But once the foot leaves the ground:
👉 that same leg must now move forward quickly
👉 Here’s the catch:
those same glutes, hamstrings, quads, and calves you worked to make stronger and heavier
👉 now have to be carried forward by a different set of muscles
👉 and if those muscles haven’t been trained to do that…
👉 the system starts to fall behind
👉 If the swing phase can’t keep up:
• the leg feels heavy
• movement slows down
• timing breaks down
💥 This is where many athletes feel:
👉 “stuck in first gear”
👉 When the swing phase improves, however:
👉 movement becomes fast, light, and efficient
➡️ The Swing (Stride) Phase of Running (Why Hip Flexors Control Your Speed)
🔄 The Pull Phase (Often Overlooked)
When your foot contacts the ground again:
👉 your thigh must be pulled underneath your body
👉 This is the pull phase
👉 It plays a major role in:
- turnover
- positioning
- efficiency
💥 Key idea:
👉 running is not just push
👉 it’s push + swing + pull
👉 And for every push:
👉 there are two repositioning actions
💥 Yet this phase is rarely trained
➡️ The Pull (Return) Phase of Running (The Missing Link in Speed Training)
⚖️ Why Most Training Falls Short
Most programs focus on:
- strength
- power
- repetition
👉 but ignore:
👉 how the body actually moves through these phases
👉 So even when athletes:
- train hard
- get stronger
- stay consistent
💥 speed often stalls
👉 because the system is incomplete
🧠 You’re Training to Jump—Not Run
Most gym exercises develop:
👉 vertical force
- squats
- deadlifts
- leg press
👉 These 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 running
⏱️ Where Speed Actually Comes From
Most people think speed comes from pushing harder
👉 But in reality:
👉 speed comes from all three phases
- how fast your leg pushes
- how fast your leg swings
- how efficiently it returns
and let’s add a fourth reason
- how smoothly you transition between all three phases
🔄 What’s Missing for Most Athletes
Most athletes are already:
- training hard
- lifting
- running
👉 You don’t need to replace that
👉 You need to add what’s missing
💥 What’s missing:
- training all three phases
- improving how they work together
- developing control during movement
👉 This is where real improvement begins
🔗 Start With Each Phase
➡️ The Push Phase of Running
➡️ The Swing Phase of Running
➡️ The Pull Phase of Running
🚀 What This Means for You
If you want to run faster:
❌ don’t rely on just pushing harder
✅ continue your current training
👉 while developing:
- the swing phase
- the pull phase
- how all three phases work together
💥 That’s how you build a complete running system
❓ Frequently Asked Questions
What are the phases of running?
Push, swing, and pull—each plays a role in speed.
Which phase is most important?
All three matter, but swing and pull are often undertrained.
Why do my legs feel heavy?
Because the swing phase may not be keeping up with the push phase.
Do weights improve running speed?
They help the push phase, but not the full running process.
How do I improve running speed?
By training all three phases—not just strength.
🔥 Final Thought
Most athletes train harder
👉 but only in one phase
👉 real speed comes from something different
💥 it comes from understanding—and developing—the full running process
