Sprint

Sprinting is a skill used widely throughout the sporting community. If done properly, it can help benefit game play, personal fitness and overall physical enjoyment. You can also incorporate sprinting into an interval workout routine in order to improve your speed and stamina.

Steps

Choosing Shoes and Clothing

  1. Choose the right shoes before you hit the track. There are seemingly endless options when it comes to fitness footwear. For competitive sprinting, the most useful type of shoe is known as a “spike.” It looks like a regular running shoe with pins under the toe which help you gain traction and improve your speed. These shoes are lightweight so that you can sprint faster. If you're not planning on sprinting competitively you can safely wear other shoes for sprinting, such as:
    • Other types of running "spikes." There are spikes for long distance, middle distance, field events, and even cross-country running. If you already own a pair of these, they will do fine for recreational sprinting.
    • Lightweight training shoes or running shoes. Sometimes these are advertised as "spikeless" sprinting shoes. The important thing is that they are streamlined, with less bulk that will slow down your sprint time.
    • Regular running shoes. These tend to be a bit bulky. They won't hurt you, but they might slow down your sprint time. If you're just starting out, these shoes will do in a pinch.
  2. Wear something you can move around in comfortably. If you're aiming for the fastest possible sprint time, wear something stretchy but form-fitting, like running pants. Otherwise, choose something breathable and comfortable.

Warming Up

  1. Do dynamic stretches. Dynamic stretches are exercises that loosen your muscles while boosting your heart rate. You may have heard that stretching prior to exercising can be harmful; this piece of advice applies to static stretching, which involves elongating the muscle for an extended period of time. By choosing to do dynamic stretches, you lower the risk of inadvertently hurting yourself or decreasing your performance. Some examples of dynamic stretches are:
    • Hip circles. Standing with your hands on your hips and your feet slightly more than shoulder-width apart, rotate your hips clockwise. After a few repetitions, rotate your hips counter-clockwise.
    • Leg swings. Stand next to a wall or fence for balance. With your right hand on the wall, swing your right leg backward and then forward for a few repetitions. Turn around and repeat with your left leg.
    • Half-squats. Stand up straight, then slowly bend at the knee until your thighs are parallel with the floor. You might want to stretch your arms out in front of you for balance. When your thighs are parallel to the floor (about "halfway" down), slowly press back up, keeping your back straight.
  2. Do some light jogging or running prior to your sprint. Many runners find that sprinting is easier after they've already been exercising for a while. Since sprinting is often used as a last-minute boost of speed at the end of a long race, it can be helpful to practice sprinting after your muscles have warmed up considerably.

Performing a Sprint

  1. Choose a starting position ("ready"). In general, you will want to begin a sprint crouched behind the starting line with your fingers on the ground and your legs positioned one behind the other. There are three types of starting positions: bullet or bunch starts, medium starts, and elongated starts. The type of start you choose depends on how far apart you want your legs to be when you begin your sprint. The best way to determine which starting position works best for you is to try each one several times. Regardless of your leg position, your arms should be about shoulder-width apart.
    • In a bunch start, the toes of your back foot are almost even with the heel of your front foot. Your legs will be very close together, making you look bunched up - hence the name, "bunch start."
    • In a medium start, the knee of your back leg is even with the heel of your front foot, putting more space between your legs.
    • In an elongated start, your back leg is stretched back considerably further than the heel of your front foot.
  2. Find your balance ("set"). Before taking off, lift your hips slightly in preparation for a burst of movement.
  3. Take off ("go!"). In competitive sprinting, reaction time is crucial to achieving the best sprint time. Aim to launch from your "set" position instantly. It helps to have a timer close by or a friend to shout out an audible starting command; this is why they use a starting gun in competitive sprinting.
  4. For the first 10 meters or so, aim to keep your body low to the ground. You want your upper body to gradually rise from its starting position as your legs create the speed. It helps to look at the ground and concentrate on pumping your legs as quickly as possible.
  5. Between 10-20 meters, bring your torso to an upright position. Try to do this as gradually as possible, creating a fluid motion that helps you accelerate.
  6. By the time you pass the 30 meter line, you'll be running at full speed. Maintain this speed until you reach the finish line.



Tips

  • Static stretching is safe to do after a strenuous workout, and can help you cool down.
  • Drink water while training. A 2% dehydration equals a 10% drop in performance.
  • Remember that sprinting, like any athletic activity, is a skill that must be practiced and developed. Don't worry if you aren't super fast right away! Concentrate on practicing good form and you will get faster over time.

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