How to Increase Running Power and Drive
Increase running power with hill sprints, strength training, plyometrics, strides, and better mechanics so each step creates more forward drive safely.
July 9, 2026 · 2 min read
To increase running power, combine short hill sprints, progressive strength training, simple plyometrics, and relaxed strides while keeping the volume low. Power is not about muscling every step. It is about applying force quickly, efficiently, and in the right direction so your stride has more drive without wasting energy while easy mileage supports the adaptation.
What running power looks like
Powerful runners are not always bulky or visibly forceful. They often look smooth because their feet contact the ground quickly, hips stay tall, and arms coordinate the stride. Good power helps on hills, during accelerations, and late in races when form wants to collapse. It supports speed, but it must be trained carefully.
Power-building tools
- Hill sprints: 6 to 10 x 8 to 12 seconds uphill with full recovery.
- Strength lifts: split squats, deadlifts, step-ups, calf raises, and hip thrusts.
- Plyometrics: pogo hops, bounds, and low box jumps in small doses.
- Strides: 6 x 20 seconds relaxed-fast after easy runs.
- Drills: skips, high knees, and ankling to reinforce coordination.
A weekly power routine
- Day 1: easy run plus 6 x 10-second hill sprints.
- Day 2: strength session with lower-body lifts and core.
- Day 3: easy running only.
- Day 4: strides after an easy run or before a workout.
- Day 5: light plyometrics before strength, never when exhausted.
Explosive does not mean exhausted
Power training works best when every rep is crisp. Long, sloppy sets turn into conditioning and can dull the nervous system you are trying to sharpen.
Mechanics that transfer power
Think tall posture, slight forward lean from the ankles, quick ground contact, and arms driving back rather than crossing the body. Do not overstride to feel powerful; landing too far ahead creates braking. Short hills are useful because they naturally encourage forward lean, knee drive, and strong push-off without requiring sprint-track mechanics. Film a few strides if possible; obvious bouncing, crossing arms, or heavy braking are clues to clean up before adding more force. Better mechanics make each strength session more useful on the road. Keep the changes small enough to feel natural and repeatable daily.
Frequently asked questions
What is running power?
Running power is the ability to apply force quickly and efficiently with each stride. It helps with hills, acceleration, speed, and maintaining form under fatigue.
Do hill sprints increase running power?
Yes. Short hill sprints are one of the best running-specific power tools because they train force, coordination, and drive with relatively low braking forces.
How often should runners do power training?
One to two short power sessions per week is enough for most runners. Keep reps crisp and recover fully between them.
Put it into practice
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