Power Development: How to Increase Your Running Speed
Running faster isn’t just about putting one foot in front of the other more quickly. It’s about power. Whether you're a sprinter looking for that explosive first step or a distance runner aiming to increase stride efficiency, power development is one of the most important, yet often overlooked, aspects of running speed.
This article dives deep into the biomechanics of speed, focusing on the science of power (Force x Velocity), the crucial role of the amortization phase, tendon tensility, and how to train with maximum output. We’ll also zero in on two critical areas of the body: the ankle and the hamstrings—both of which are foundational for unlocking elite-level speed.
Overview: Why Power Matters for Running Speed
Speed is the holy grail of athletic performance. But contrary to popular belief, speed isn’t just about moving your legs faster. It’s about how much force you can generate in a short amount of time and how efficiently you transfer that force into forward motion.
Power, in the context of running, is what bridges strength and speed. It is the explosive energy that propels your body forward during each stride. Strong runners may produce a lot of force, but without velocity (speed of movement), they don’t maximize power. Similarly, fast-moving limbs without the ability to generate force lead to wasted motion and poor performance.
In essence, improving your running speed means improving your ability to generate and apply power efficiently.
Power Development: Force x Velocity
Power is defined as Force × Velocity. In running terms:
Force is the strength you apply into the ground with every step.
Velocity is the speed at which you move through each step cycle.
To become a faster runner, you need to optimize both components simultaneously. A lot of training regimens focus on either strength (force) or speed (velocity), but not both in conjunction. The key to true power development lies in training your neuromuscular system to produce high levels of force in very short time frames.
How to Train It
Plyometrics: Exercises like bounding, hopping, and jump squats help train your muscles to produce force rapidly.
Olympic lifts: Movements like cleans and snatches train you to move heavy weight quickly, reinforcing explosive output.
Sprint drills: Flying sprints, resisted sprints, and overspeed drills directly target velocity under real-world conditions.
Training should be progressive and tailored. Beginners may need to build a foundation of strength before layering on speed elements, while advanced athletes can focus on refining neural efficiency.
Amortization Phase and Tendon Tensility
One of the most critical—and often overlooked—aspects of power production is the amortization phase.
What is the Amortization Phase?
This is the brief moment between the eccentric (lengthening) and concentric (shortening) phases of a movement—think of it as the instant your foot hits the ground during a sprint and begins to push off. The shorter and more explosive this phase is, the more force is conserved and transferred forward.
A slow amortization phase leads to energy dissipation and inefficiency. A fast one? You get a quick, spring-like response, propelling you forward with minimal energy loss.
Why Tendon Tensility Matters
Tendons act like elastic bands. When they’re strong and supple (tensile), they store elastic energy during ground contact and release it explosively. Poor tendon health or stiffness can reduce this "spring effect," compromising your ability to accelerate or maintain top-end speed.
How to Improve Amortization and Tendon Health
Depth jumps: These train your body to absorb force quickly and redirect it with minimal delay.
Isometric holds: Especially for the calves and hamstrings, these can improve tendon strength and stiffness.
High-frequency plyometrics: Fast, light contact drills like pogo hops help train short ground contact times.
Remember: Tendon adaptation takes time. While muscles may get stronger in weeks, tendons can take months to catch up. Consistency and patience are key.
Maximum Output Every Rep
One of the golden rules of power development is intention. Every rep should be done with maximum output—quality over quantity.
Why Max Effort Reps Matter
Training for power isn't about fatigue; it’s about precision. Each rep trains your nervous system to fire more efficiently. If you do reps when you're tired, your form breaks down, and your output decreases—leading to poor motor patterning.
Think of every rep as a rehearsal for competition. The cleaner and more explosive your effort, the better your neuromuscular system becomes at replicating that movement under pressure.
Training Guidelines
Rest is productive: Allow full recovery between sets. You’re training your nervous system, not just your muscles.
Track output: Use a speed tracker, timing gates, or even jump mats to measure improvements in speed and power.
Quality threshold: End the session once you notice output drops more than 10–15%.
Areas of Focus: The Ankle Complex
The ankle might not get much attention in running circles, but it’s a powerhouse when it comes to speed. The ankle joint is the final lever in the kinetic chain during push-off, and it plays a massive role in ground force application.
Key Muscle Groups
Gastrocnemius and Soleus: These calf muscles contribute to plantarflexion and shock absorption.
Tibialis Anterior: Important for foot clearance during swing phase.
Peroneals and stabilizers: Help control foot placement and balance.
Why It Matters
Elite sprinters have highly reactive ankles. Their tendons act like rubber bands—absorbing force on contact and releasing it immediately. Poor ankle strength or mobility leads to longer ground contact times and energy leaks.
How to Train It
Single-leg hops and bounds: Build unilateral control and power.
Isometric calf holds (e.g., tiptoe holds): Improve tendon strength.
Barefoot or minimalist shoe training: Forces the foot and ankle to adapt and strengthen naturally.
Ankle dorsiflexion drills: Improve stride mechanics and foot positioning.
A powerful ankle joint allows for a stiffer landing and quicker transition, meaning less time on the ground and more time moving forward.
Areas of Focus: The Hamstrings
If there’s one muscle group that gets overworked and under-recovered in runners, it’s the hamstrings. Yet, they are vital to producing top-end speed.
The Role of Hamstrings in Speed
Hip extension: The hamstrings power the backward drive of your stride, pushing you forward.
Knee flexion: They control leg recovery during the swing phase, allowing for rapid turnover.
Deceleration and injury prevention: Hamstrings slow down your leg just before foot strike, protecting your joints from excess force.
Common Weaknesses
Imbalanced strength between quads and hamstrings.
Lack of eccentric strength (ability to resist lengthening).
Poor neural coordination at high speeds.
How to Train Them
Nordic hamstring curls: One of the best ways to build eccentric strength.
Romanian deadlifts: Train the hamstrings under stretch, enhancing hip extension.
Sprint drills and flying sprints: Build sport-specific strength and coordination.
Isometric bridges: Improve static strength and tendon resiliency.
Balanced, strong, and explosive hamstrings are one of the best protectors against injury—and one of the best tools for enhancing speed.
Bringing It All Together: Programming for Power
Creating a well-rounded training plan for speed involves blending multiple elements:
Weekly Template Example
Day 1 – Acceleration Focus
Sled pushes
Short sprints (10–20m)
Single-leg bounds
Core stabilization
Day 2 – Power Lifting
Olympic lifts (cleans, snatches)
Romanian deadlifts
Step-ups with explosive drive
Nordic curls
Day 3 – Recovery and Mobility
Foam rolling
Ankle mobility drills
Hamstring flossing
Light aerobic work
Day 4 – Top Speed Focus
Flying sprints (20–40m)
High-knee drills
Pogo jumps
Depth jumps
Day 5 – Strength and Stability
Heavy squats or deadlifts
Isometric ankle holds
Glute bridges
Core work
Make sure to adjust intensity and volume based on your individual recovery and training age.
Final Thoughts
If your goal is to get faster, then power development is non-negotiable. Understanding how your body produces force—and how quickly it can apply that force—is key to unlocking new levels of speed.
From training the tendon properties in your ankle, to building eccentric strength in your hamstrings, to mastering the amortization phase and maximizing each rep—you now have a framework to supercharge your speed development.
Remember: Speed is a skill, and like any skill, it requires focused, intelligent, and consistent practice. Invest in your power, and the speed will follow.
