How to sprint: A runner’s guide to picking up the pace
Sprinting is an essential skill for any runner who is serious about getting quicker – whether you’re dipping for the line in races or just looking to improve your 5K time. Unlike the endurance needed for long runs, sprinting is all about explosive speed, power and technique.
This article will guide you through the fundamentals of sprinting, covering everything from technique to training tips, so you can put more spring in your step. To help with this, we spoke with Colin Harris (sprintingspeed.com), a former GB international bobsledder and high jumper, who has coached more than 100 international athletes in the art of sprinting.
How to master sprinting technique
Relax
The key to great sprinting is not grimacing your face and trying really hard. ‘You must keep your core braced, but your neck, shoulders and lower legs relaxed,’ says Harris. ‘Staying relaxed helps your range of movement and creates a smoother style.’
Move your arms
Your arms should work in sync with your legs. Bend your elbows to about 90 degrees and focus on driving your elbow backward rather than your arms forward. ‘Most distance runners don’t need to swing their arms in a pronounced way, but it’s very important in sprinting,’ says Harris. ‘The farther back you drive your elbow, the longer the leg drive will be.’
Drive your legs
Focus on driving your knees up and forward using powerful kicks with your feet. Your foot should strike the ground under your hips. ‘Leg drive is a key factor in sprinting fast and efficiently,’ says Harris.
Focus on your posterior chain
Working on your posterior chain – chiefly, your glutes, hamstrings and calfs – is also advised. ‘Things like donkey kicks, Nordic hamstring curls, glute bridges and even running backward can help,’ says Harris.
Be flexible
‘If you have full range of motion, you’ll be faster and more efficient,’ says Harris. ‘Start by improving the range of motion in your glutes, hamstrings, hips and ankles – you’ll feel lighter and faster immediately.’
How to warm up for sprinting
Because it’s so explosive, sprinting necessitates a proper warm-up – even more so than other types of running. A warm-up will elevate your heart rate and increase blood flow to your muscles, making them looser and more pliable.
Dynamic warm-up routine
After a light jog, go through the following moves to prime your body for sprinting:
Arm swings
Walk or skip forward while swinging each arm around in a forward circle. Then, walk or skip forward but reverse the direction of the arm circle.
Walking lunges
Stand with your feet hip-width apart. Take a big step forward with your left leg, until your left thigh is parallel to the floor. Push off your left leg to step forward with your right leg. Continue, alternating legs and keeping your hips square and feet facing forward.
Hamstring sweeps
Stand with your arms by your side and palms facing forward. Step one foot ahead of you, with its heel on the ground and with your leg straight and ankle flexed. Simultaneously, lean forward with your hands moving toward your ankle in an upward sweeping movement. Continue, alternating legs.
Lateral leg swings
Stand facing a wall. Stand up on your toes with your right leg, with both hands holding the wall for balance. Next, swing your left leg to the left and then across your body to the right in a fluid motion. Repeat the movement 20 times, then swap legs.
‘A’ skips
To do ‘A’ skips, lift up your left leg to waist height, with your foot dorsiflexed (pointing upward), then skip forward with your right foot. Drop your left foot and drive your right knee up and forward, skipping forward with your left foot. Continue for 50m. Turn and repeat.
Sprint training sessions
Endurance sprint session
Harris recommends that distance runners looking to embrace speedwork attempt a session popularised by Sir Mo Farah. If the rep range is too difficult at first, aim to complete 50% of the workout.
45 x 100m. The recovery time is the same time it takes you to complete the distance. For example, if you run the 100m in 18 seconds, you get an 18-second recovery before the next rep. (Note: this session isn’t meant to be an all-out effort.)
After a month, progress to this:
45 x 100m, with the 100m done at closer to all-out pace, but with twice as much recovery. For example, if you run the 100m in 16 seconds, take a 32-second break between reps.
Classic sprint session
2 x 200m, 4 x 100m, 2 x 200m, with walk-back recoveries between reps. Record the times, divide by six and get the mean average time. Try to bring this time down each week.
After a month, progress to this:
2 x 100m, 4 x 200m, 2 x 100m, with walk-back recoveries between reps.
‘I challenge my sprinters to see if they can make those final two 100m reps as fast as the first,’ says Harris.
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