How to Build Running-Specific Power

Written By Ashley Taylor

The Secret to Faster Paces Without Running More

Most runners in Atlanta think getting faster means running more miles or doing more speedwork. But the truth is: speed comes from power or your ability to push into the ground and generate force.

If you want stronger strides on the Beltline or faster hill climbs in Piedmont Park, you need power training.

Here’s how to build it.

What Is “Running Power”?

Running power = how much force you can produce with each step.
The more power you have, the faster you run at the same effort.

Power comes from:

  • strong calves/soleus

  • explosive hips

  • a stiff, stable trunk

  • quick ground contact

1. Lift Heavy (Yes, Heavy)

Light weights do not build power. Heavy strength builds the engine.

Top exercises for Atlanta runners:

  • Barbell RDL

  • Trap bar deadlift

  • Bulgarian split squat

  • Heavy calf raises (seated + standing)

Recommended load:
70–85% of your 1RM, 4–6 reps.

2. Add Plyometrics (But Smartly)

Plyos teach your legs to absorb and transfer force quickly.

Runner-focused plyos:

  • Pogos

  • Single-leg hops

  • Skip variations

  • Box step-offs

  • Bounding

Do them 1–2x/week, 5–10 minutes max.

3. Train Your Calf-Soleus Complex

Atlanta’s rolling hills demand strong calves.

Do:

  • Bent-knee calf raises

  • Straight-leg calf raises
    3–4 sets of 12–20.

4. Reduce Ground Contact Time

Power = quick push-off.

Drills:

  • High knees

  • Fast feet

  • Hill sprints (short + controlled)

Why This Matters for Atlanta Runners

Power improves:
✔ hills on the Freedom Trail
✔ speedwork at Piedmont Park
✔ long runs on the Beltline
✔ efficiency in humid or hot conditions

You’ll get faster without adding more miles.

Ashley Taylor
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