Being a middle distance runner, I always had to train and race as both a sprinter and a long distance runner to maximize my ability. As an 800 meter specialist, my racing distance varied between 100m and 5k, with the 400 and 1500 being most common. Training as a sprinter helped me learn to race at almost top speed while staying as relaxed as possible. To run an 800 the way I wanted to, I needed to be able to run :25 200s without flinching; knowing that I could handle 3 more at :26-:28.

 

Increasing speed and efficiency as a sprinter involves low repetition, high intensity movements that allow one to recover fully between reps. The movements should be calculated and explosive. Knowing how to sprint is just as crucial to maximizing one’s ability as knowing to run long distance. The best sprinters are usually the most efficient and usually have little wasted motion and, much like the best distance runners, look like they’re not even trying. Form drills play a big part in teaching one’s body to sprint efficiently. A-skips, B-skips, butt kicks, etc., must all be done in a quick, explosive manner to really teach a sprinter’s body to be fast. Often runners will simply use them as a warm up and do them slowly, which is fine. But to maximize their benefits, these form drills should mimic the intensity of sprinting; fast but easy.

 

Sprinting form and distance form have many similarities. A sprinter should have a slight forward lean, arms at or around 90 degrees, and the foot strike should be under the hips. Form drills and strides (running close to top speed for a short distance, focusing on form) are also a good opportunity to teach one’s body to activate the correct muscle groups (glutes/hamstrings). Some other exercises that help are donkey kicks, clam shells and hip bridges. For a demonstration on hip bridges, which mimic the running movement pattern from foot strike to back kick, visit this youtube page

 

To wrap things up, here are some cues for faster running:

• Run fast, not hard. Waste as little energy as possible. Running faster doesn’t mean your jaw, neck or fists should be clenched. Make the movement smooth and easy.

• Practice running fast! If you’re a novice runner looking to jump in a few races, this is especially important. Injuries are often sustained at the end of a race when the pace gets faster and fatigue is at its highest. Visualize staying relaxed at the end of a race when doing strides. Practice the form you want to have on your final kick.

• While sprinting, your body should have a slight forward lean, your neck should align with your spine (try to avoid letting your head fall back or forward), arms at 90 degrees.

• Try to get in strides or speed work at least once a week. Twice a week is even better. Start off with 3-4 100 meter strides on a track with at least 2 minutes between each one. Build your speed throughout the strides and make your last one your fastest. Be sure to do a full warm up (at least 10 minutes of running and some speed drills) and a short cool down. Alternate with running “ins and outs”, which is jogging the curves on a track and doing strides on the straights, picking up the speed as you go.