How to Sprint Faster in 7 Steps

If you’re an avid runner looking to improve your sprinting speed, there are a few factors you should pay attention to. Here are a few things that affect your running and sprinting speed.

1. 1. Sprinting form: Good running form is extremely important when trying to pick up faster speeds, and this has a lot to do with your posture. Your posture plays a big role in how fast your body can move, with your core muscles helping your overall running pace and reducing the risk of injury or strain. Maintain a neutral head and neck position while keeping your eyes forward. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. Your posture should be tall while maintaining a slight forward lean. Your shoulders should remain level and relaxed.
2. 2. Number of strides: A higher frequency of strides will help you cover more ground, allowing you to increase your speed at a faster rate.
3. 3. Stride length: The length of your strides can impact how quickly you’re able to spring off of the ground as you sprint. Shorter strides allow you to control the pace at which you hit the ground and push off. Hence, shorter and more frequent strides will help increase speed while you sprint.
4. 4. Muscle mass: Stronger muscles mean you can push off from the ground much quicker and stronger. However, leanness is more important than bulky muscles for long-distance or marathon running since the focus is on endurance and optimal energy input.
5. 5. Fatigue: If you haven’t stretched or rested your body properly since your last workout, you may not be able to sprint as fast as you want. End every workout with a proper cool-down and post-run exercises (as well as take your rest days) before attempting to work on your speed.

You can train your body to sprint at higher speeds by optimizing your sprinting technique and hitting the track often. Here is a quick guide to help you reach maximum speed in your training program.

1. 1. Keep the right sprint technique. Proper sprinting mechanics are the more sophisticated version of your running technique. In order to run at top speed with the most efficiency, you need to maintain good posture in your upper body (with a straight spine, and only a slight forward lean) while keeping your neck and shoulders relaxed. Avoid tensing the rest of your body, and keep your hands and fingers loose. Poor form can not only slow you down but also increase your risk of injury.
2. 2. Warm-up. A great way to loosen your muscles for intense movement is with a dynamic stretching regimen. Properly warming up your quadriceps, hamstrings, glutes, and calves can increase your circulation, improving your movement and range of motion and helping to prevent injury.
3. 3. Run on the balls of your feet. To improve your sprinting performance, work on pushing off the ground with the ball of your foot (instead of your heel) as soon as it leaves the ground. Drive through your toes as the ball of your foot leaves the ground, and try to keep your alternate foot strike on the ball of your opposite foot.
4. 4. Assess your arm action. As you run, bend your arms at a ninety-degree angle and swing them in the opposite direction of your legs to help balance your torso and gain momentum. Make sure that your arm movement is back-and-forth rather than across your body.
5. 5. Use shorter strides. Increase your stride frequency and decrease the length of the stride to sprint faster. Longer strides leave you in the air and out of control for longer periods of time, while each short stride has the potential to push you forward faster.
6. 6. Breathe properly. Your breathing should be one of the main focuses of your speed work, as it provides your muscles with oxygen. Keep your breathing synced up with your strides to help maximize your aerobic capacity.
7. 7. Practice your cardio. Faster sprinting comes with practice. The more you practice sprint training, the better you’ll be able to keep up faster speeds and use your body’s energy in the most optimal way. Practice sprinting drills and exercises such as box jumps, high knees, hill sprints, and various core exercises to help you build up your strength to start running faster. Adding some form of strength training on your off-days can also help to strengthen your entire body. Sprinters who engage in high-intensity training sessions can help improve their burst speed, which is a crucial component of sprinting.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.