How to Sprint Faster

You've got a track meet or running competition coming up and you want to win the race or maybe just improve your time. There are several key components in learning to sprint faster, and once you master these skills, everyone else is going to be eating your dust.

Difficulty:

Moderate

Instructions

1. Use proper technique. Running with good form, such as standing tall and keeping your head, feet and toes up, is one of the easiest fundamentals to change in order to sprint faster, and can help to eliminate muscle and joint injuries.

2. Improve your starting stance. In order to determine which foot goes first in the starting block, stand upright with your feet together and have someone slightly push you from the back. Whichever foot moves first, this should be your rear or "quick" foot.

3. Perfect your first step. Having an explosive step out of the starting blocks is key to learning to sprint faster. You can do this by practicing several starts and videotaping it for review. Use the tape to determine if your leg angle is correct, which should be about 45 degrees, or if your stride is too long, which makes you lose speed.

4. Bring your heels near or in contact with your behind. At this point, your thigh should be parallel to the ground and not pointed down. And be sure you are using a circular, not an elliptical, motion when your foot leaves the ground.

5. Pull your toes and feet up towards your shin as soon as your feet leave the ground. This is dorsiflexion and helps you to sprint faster by causing the calf muscle to contract and propel the body forward.

6. Strengthen your legs with various weight machines and exercises. Skipping for height or distance, doing squats or calf/toe raises with weights are good strength exercises for sprinting.

7. Train with people who are faster than you. If you are training by yourself or with someone who is slower, you're going to be less likely to push yourself to sprint harder.

Resources

• Check out Body Building for sprinting exercises.