How To Sprint Faster | 19 Tips On How To Sprint Faster

There are many ways to increase your sprint speed. 

Here are many key strategies that you can use to improve your sprint speed:

Speed training: It can be an important part of your training regimen to incorporate speed training drills or exercises. Find workouts that work on power and strength, as they will help you improve your sprinting technique.

Plyometrics. These exercises involve explosive, quick movements that can increase your speed and power. These could include jump squats (or box jumps), and other explosive movements.

You can improve your sprint speed through power development. This can easily be achieved by using plyometrics, strength training and other exercises that focus more on explosiveness.

Strength training: Strengthening core strength and your legs can help you sprint more efficiently, which will lead to higher speeds. These exercises include squats and lunges as well as other leg exercises.

For maximum speed, practice form drills. This could include focusing on arm swing, leg drive, as well as maintaining an upright posture.

Flexibility is key to speed. Being flexible allows you to move faster when sprinting. Flexibility can be maintained with stretching and foam rolling.

Regeneration and recovery are key to optimal performance. You can take rest days or incorporate active recovery methods, such as foam rolling and light cardio.

Sprint technique. This will allow you to run more efficiently and in a shorter time. This includes focusing on foot placement and leg drive.

Warm-up/cooldown: Proper warm up and cool down can help prepare your body and prevent injury. This can include light cardio and dynamic stretching.

Mental preparation: Mental preparedness is also a crucial factor in increasing sprint speed. You will be able to achieve your highest potential performance by keeping your eyes on the prize and a positive mindset.

By considering these key factors, it is possible to take steps that will improve your sprint speed in order to reach your goals. A coach or trainer can help you create a customized plan that addresses your individual needs and weaknesses.

Speed training

Plyometrics

Power development

Strength training

Form drills

Flexibility

Recovery and regeneration

Sprint technique

Warm-up and cool-down

Mental preparation

Sprinting, or running at high speed for short intervals of time, can be fun and exhilarating. With the right technique, you can completely transform your ability. You are here to improve your skills, perfect your running schedule and become faster sprinters. Learn everything you need to know by reading on.

It may help to run on the balls or soles of your feet. Although scientific evidence for this is mixed, many believe running with your feet on the balls of the feet may make you faster. The faster your foot touches the ground, it's better. [1]

This will seem a bit strange at the beginning. It is possible to run barefoot. You can then emulate this form by putting on shoes. [2]

Running on your heels may cause problems for your joints, muscles, ligaments, and other tissues. It creates a unnatural "V", shape with your lower legs. This puts unnecessary strain.

Make more progress. You might think that longer strides means faster progress. You cannot move forward with your feet up in the air. [3] If done properly, you will be able to take shorter strides and speed up your progress.

If you do not control your stride, you can lose your form. Your front foot stands out in front and acts as a brake to your entire body. The result is that you have to carry your entire body over your front foot, which leads to a bouncing motion that's not good for speed or form.

You'll also be less likely to get winded if you keep your stride straight.

You can lean forward a little. It is only two degrees that can make the difference from a decent sprint to a great Sprint. [4]

This doesn’t mean that you have to lift all of your weight. You don’t have to try and avoid falling. Even a slight incline can make it easier to move faster while maintaining your balance.

It's important to not lean in any direction. You might be tempted, when you're near the finish line or checking for others behind you to see what you have done, to lean back or change your form. This will slow you down as well. It is possible to look around at the finish line of your sprint.

Use your arms. If your arms are moving in the right way, they can help you propel yourself. They should move with your legs and propel you forward.

When you start a race, keep your head in your neck and keep the rest of your body at an angle. As the race progresses you will notice your body becoming more upright. After approximately 30m, you should feel relatively upright.

You can think of creating an "L"-shaped with your arm. Relaxed fists should reach up to your chin. Keep your elbows straight.

Always push yourself. Sprints should be fast. You can lose precious time by moving slower than your top speed. [5] You may feel the need to slow down but keep pushing on. Start slow if you have difficulty with this. In the ideal world, you will finish quicker than you began.

Breathe properly. At all times, your breathing should be coordinated with your strides. [6]

There is some debate over whether it is more beneficial for you to breathe through your nose than your mouth, or whether it really matters. The important thing is that you are getting enough oxygen. Try both to find the one that feels most comfortable for you. [7]

If your muscles are tired but you don't feel tired, take a deeper inhale. [8] It's possible that your muscles are just in desperate need of more oxygen.

It is important to work on your breathing, as well as your running ability. Focus on it while you're warming-up so that your body is ready to perform the task correctly and deeply in your sprint.

Healthy eating is important. It is essential to adhere the guidelines for diet that could be beneficial to all. Athletes however have unique dietary requirements.

Carbohydrates play a vital role in your energy levels and strength. Examples of carbohydrate include potatoes, bread, pasta, and even bread. [9]

Additionally, muscle-building needs require additional protein. Lean proteins such as cottage cheese, turkey, and other poultry are good options.

Usain Bolton, the world's fastest man, eats only yams. [10]

A person who is more active will require more calories throughout the day. Take the time to make a healthy and balanced breakfast, especially if it is a day of exercise. [11]

Do not forget to pack the right foods for your run. The power foods should be stopped a few hours ahead of the run. You don't want to cause stomach problems during the race.

Keep hydrated. Due to all the exercise, you'll have to lose a lot of fluids via sweat. So, make sure you drink lots of liquids to stay hydrated. This is especially important if your training takes place in the heat. [13]

A good rule is to drink one pint per pound after each workout. Consider weighing yourself before and after a workout to see how much water you need. After practice, a high school player in football might lose five to five pounds.

It is important to frequent a training facility. Correct weightlifting or strength-training, with proper breathing, is an important part of speed enhancement. It should be included in your daily schedule at least twice a weeks. [14]

It is important to lift weights that are challenging but not so heavy you have to stop or shake your head. This will make it easier to sprint and strengthen your muscles by making them more flexible to the pain.

Each gym is different so each set of machines may be different. It is important to find one that works your legs.

Avoid pushing yourself too hard. This can cause serious injury. Start slowly to gain weight.

If you aren’t sure if you have the ability to lift weights at the gym, then you can strength train at your home.

Get stronger leg muscles. The key to running fast and efficiently is the leg muscles. Use a squat box to strengthen your quad muscles. This can be used to do various exercises such as jump squats, lifts, and other movements. There are also many barbell exercises that can improve your legs.[15]

Do deadlifts. Make sure you have a long handle bar that is strong enough to hold lots of weight. Placing some weight onto it, squat and pick it back up. Next, stand straight. Now, just bend down using your back. While holding on to the bar, try to get it to touch you feet. This should be felt in the hamstrings. [16]

Try the "power-clean": This involves squatting down to pick a long barbell up, then quickly standing up as you simultaneously live with your arm. [17]

Do barbell-squats. Then, rest the long barbell over your shoulders. You will hold it in position with both of your hands. You will then be able to squat in a broad stance while keeping your chin parallel and the ground. [18]

You should work on your abs. Although working on your abdominal muscles can take a lot of effort, having a strong core makes everything easier. It can help avoid injury.

An excellent exercise for your abs would be to grab a weight bench (25 to 45lbs), or hand weights, then do some situps. [19]

Also work on your lower abdomen. Find a pole to help you strengthen your lower abs. Take the pole, grip it tightly, then lie down and do some leg lifts. Keep your legs together. Slowly move your legs up or down. [20] It should feel like you have a burning sensation in your bottom. This is a sign that it's working.

Take care of your shoulders. A sprint is possible by strengthening your shoulders. They increase your body's ability to run quickly and give it the drive it requires. Use any benches or shoulder presses at your gym.

Additionally, bench presses can help you strengthen your chest muscles.

Pay attention to your neck and shoulders when you're working out. This injury can cause serious pain, and you may have to suspend your workout routine for a while.

Run uphill. Running uphill is great exercise for your legs and lungs. It also improves your form. [21] You might find yourself leaning slightly forward, and automatically reaching for the feet of your feet.

Your body can be thought of as a car. Sprinting refers to pressing the acceleration button to accelerate. Your legs are the engine. Therefore, strengthening your legs can increase your performance.

Hill sprints could be considered a combination between weight-lifting or sprinting. It burns lots of calories and is great to build your calf muscles. [22]

Get ready to warm up. Before you can begin sprinting, you will need to warm up. Try a mixture of dynamic stretches and jogging before switching to running drills.

Begin by moving around the track at an easy pace. [23] This is a good time to warm up and not burn too many calories.

It used be that stretching before running was a part of the training. Experts advise that traditional stretching techniques prior to exercising can lead (or cause) injury. [24]

Dynamic stretches can be used instead. These are gentle arm/leg swings done in a smooth and continuous motion. [25]

To illustrate, you could stand perpendicularly against a wall. Then, swing your outside foot back and forth, increasing its height with each repetition. Then turn around and stretch your other leg.

Stretching is a great idea if you have stiffness or an injury (e.g. sore hips), before going to your main workout.

Some drills. Once you feel more comfortable, perform some drills. Running drills allow you to start at a quick pace and speed up until you reach sprinting speed. There are many other drills for sprinters that are equally effective.

You can also walk high with your knees bent. [26]

Arm drills Create a 90-degree angle. You can now swing your arms forwards and backwards using only your shoulders. Alternate movements. The elbow of one hand should be pulled back and the other side should point up. Up to your chin. Slow down until you are comfortable. Speed up for as long or fast as it takes. [27]

Long strides You should aim to travel as far as possible with as few steps as you can. Keep your weight off the front leg, and especially the balls of the toes. You could lose your balance and trip easily if you do. [28]

Push your back with the pedals. Use your heels to kick and extend outwards.

Alternate between sprinting or jogging. Jog a distance of 10m (9.1m), and then sprint for 50m (45.7m). This exercise is great for shifting gears. Your "burstspeed" will be vital to your sprinting efforts. You can actually shift between low and high intensity exercises like this to improve your cardio fitness.

Your workout regimen should be tailored to you. There is no ideal workout for everyone, as each person has different needs. But, you should try to allocate at least 3 days for speed work, and 2 days for weight-lifting. Here is an example schedule.

Monday (Speed Day): Run ten 80-meter stretches (i.e. Take 2 minute breaks between each 80-meter dash. You will be able to run six 70-meter stretches as well as four 60 meter stretches.

Tuesday (Weight Lifting Day). Go to a weightlifting studio and work on every aspect of your body. It is important to maintain your muscle tone for running and sprinting.

Wednesday Speed/Endurance Day. Four 300-meter run. It is vital to complete this type of run, and to give your all. Endurance training builds your heart strength, which makes you more agile.

Thursday (Semi Speed Day), 5 200-meter stretches. 3 100-meter sections. 2 50-meter sections.

Friday, Weight-Lifting Days Two: Come back to your gym and challenge yourself. Once you feel comfortable with an exercise or piece on equipment, it's time to move on. Your body learns to move in a certain manner, which makes it more efficient. If you reach a plateau, your effort for the same activity will be reduced. Keep your workout routine interesting to avoid this.

It is important to warm up prior to each exercise and to cool off afterwards.

The weekend is yours to enjoy. Your body needs time to rest, and your muscles need to take a break.

Find the right gear. For competitive runners or those looking to set world records, it is not necessary to spend hundreds of pounds on shoes and clothing.

Shoes for sprinters will be the best. Lightweight shoes that have sprint spikes will be best. Sprint spikes can make your life easier by reducing the weight of your shoes.

It is important to ensure the proper size of your shoes Shoes that don't fit properly can cause injury if worn for too many hours.

Be comfortable. Comfortability is key. Your workout clothes should be comfortable and fit correctly. Lower-limb compression garments are not recommended unless they are your favorite. Research shows that they do not improve performance. [30]

Grab some blocks for sprinting. If you really want to learn how to sprint, get some of the blocks that Olympic athletes use to start their races. They can propel you to the start line. They can be purchased at your local sporting goods store.

You can run with others. Running with others, whether on a team or with friends, is almost guaranteed that you will run faster. A bit of friendly competition will likely help you to be more motivated. [32]

Running with your friends can inspire you to run faster, on track or on a row. The best way to keep yourself on your toes is to look out at others around you or try to zoom in ahead of them.

Timing yourself is important. Sprinting is not about how fast or how long it takes to get from one point to another. Time yourself to find out if you really are improving.

Running is the best thing to do if you want a faster pace. You can keep your personal records intact by being fit and active.

Most likely, you're eager to set new personal records. It's best to only attempt this once or twice a day. If you keep at it for too long, your performance may start to decrease. As you become tired, your frustration will increase and you may find it difficult to match your previous efforts.

Cool down. Cool down. This will help you stay flexible, prevent injury, reduce pain later and keep you aching and sore. Stretching is essential for your legs and ankles, arms, shoulders, neck, back, and neck.

Stretching helps to eliminate waste products like lactic Acid that can build up in your muscles.

This is essential for any type of exercise, especially running. Learn more about how to cool down by reading How to Stretch.

To improve your sprinting skills, it doesn't matter if you are exhausted at the finish of each run.

References:

1. http://well.blogs.nytimes.com/2013/01/23/is-there-one-right-way-to-run/?_r=0
2. http://well.blogs.nytimes.com/2013/01/23/is-there-one-right-way-to-run/?_r=0
3. http://breakingmuscle.com/running/scientifically-proven-tips-for-faster-sprinting
4. http://breakingmuscle.com/running/scientifically-proven-tips-for-faster-sprinting
5. http://digitalcommons.sacredheart.edu/cgi/viewcontent.cgi?article=1001&context=pthms_honors
6. http://www.fitday.com/fitness-articles/fitness/exercises/techniques-for-proper-breathing-while-running.html
7. http://www.outsideonline.com/fitness/bodywork/fitness-coach/Should-I-Breathe-Through-My-Nose-or-My-Mouth.html
8. http://www.active.com/running/articles/running-and-breathing-a-lesson-in-oxygen-intake-and-vo2-max
9. http://www.cnn.com/2009/HEALTH/02/25/athlete.diet/
10. http://www.details.com/health-fitness/fitness-plans/201303/runner-usain-bolt-training-secrets-and-diet
11. http://www.active.com/running/articles/27-ways-to-run-better-every-day
12. http://www.active.com/running/articles/27-ways-to-run-better-every-day
13. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Staying-Hydrated---Staying-Healthy_UCM_441180_Article.jsp
14. http://www.muscleandfitness.com/workouts/workout-routines/strength-and-speed-workout
15. http://www.muscleandfitness.com/workouts/workout-routines/strength-and-speed-workout
16. http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift
17. http://www.muscleandfitness.com/workouts/workout-tips/how-power-clean?page=2
18. http://www.muscleandfitness.com/workouts/leg-exercises/videos/wide-stance-barbell-squat
19. http://www.fitday.com/fitness-articles/fitness/exercises/5-ways-to-intensify-your-sit-up-routine.html
20. http://www.popworkouts.com/leg-lifts-exercise/
21. http://runnersconnect.net/running-training-articles/sprint-training-program-for-novice-runners/
22. http://runnersconnect.net/running-training-articles/sprint-training-program-for-novice-runners/
23. http://www.athleticsweekly.com/performance/sprinting-warm-cool-1538/?http://www.dailymail.co.uk/health/article-2303905/Stretching-exercising-actually-CAUSE-injury--make-slower.html
24. http://ehs.virginia.edu/ehs/ehs.ergo/ergo.ds.html?http://www.athleticsweekly.com/performance/sprinting-warm-cool-1538/
25. http://www.athleticsweekly.com/performance/sprinting-warm-cool-1538/
26. http://www.ucl.ac.uk/~uczcw11/drills/warmups.htm
27. New York Times on interval training
28. http://www.ncbi.nlm.nih.gov/pubmed/22592172
29. http://speedendurance.com/2008/12/29/track-and-field-starting-blocks-evolution/
30. http://www.active.com/running/articles/27-ways-to-run-better-every-day
31. Videos provided by Jaret Campisi