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How to Improve Your Sprinting Technique

Fitday Editor

Sprinting is a great way to lose weight and strengthen your cardiovascular system. It can also help increase muscle mass and stamina, and improve your immune system. Sprinting strengthens your heart and other muscles without the stress of cardio workouts, and many people find sprinting to be quite enjoyable. Here are some tips on how to improve your sprinting technique.

Good Posture Is Important for Sprinting

Good posture is important for all runners, especially sprinters. You should remain upright while running or sprinting. Many runners and sprinters like to lean forward, as leaning into a run creates a temporary increase in speed. However, the only time you should lean into your run is when you're running uphill or downhill; otherwise, leaning into your run increases your risk of injury and can ultimately lower your rate of speed.

When sprinting, keep your spine straight and your head up above your shoulders. Look straight ahead.

Use Your Arms to Sprint Faster

When sprinting, you can use the motion of your arms to help you sprint faster. You should keep your shoulders and arms relaxed during any type of running; many runners hunch their shoulders, drawing them up towards the ears. Tension of this sort in the shoulders causes muscle pain and slows you down. Drop your shoulders away from your ears and keep your hands open with the fingers curled slightly.

Allow your arms to move back and forth in rhythm with your legs. Your arms should be moving back and forth in a straight line. Side to side movement slows you down. As you sprint, focus on bringing your hands backwards towards your buttocks. Moving your arms properly in this manner will help you develop efficient leg movements.

Move Your Legs Like Pistons

When you sprint, your legs should move like pistons, with your knees moving up and down. You should keep your feet and toes flexed upward, toward your shins, and run on your toes for maximum speed. Measure your stride with a tape measure to determine if it's the right length; your stride should be no wider than 45 degrees. A wider stride than this will slow you down.

Try to keep your thighs parallel to the ground as much as possible and move your feet in a circular motion as you run, so that your knees are parallel and your stride does not become too long. Running properly not only increases your speed but reduces your risk of injury.

Perfect Your Starts

If you're sprinting competitively, then how you start your sprint is crucial to your overall sprinting time and the efficiency with which you sprint. You can improve your starting stance by putting your quick foot in the rear. You can easily figure out which foot is the quick foot by having someone push you gently from behind; whichever foot you put forward to catch yourself with is your quick foot. Practice your first step to get a good start on the sprint.

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