How To Sprint Faster

By: Jennifer Loucks

Break Studios Contributing Writer

Whether you are a seasoned runner or just starting out, the need to sprint faster than the person standing next to you is usually the goal you want to reach. Your training plan should include a series of core exercises along with perfecting sprinting form. This will build muscle tone and increase coordination which will result in an increase of speed and the ability to sprint faster.

Use free weights during weight lifting sessions to build muscle. If machines must be used, lift with one arm at a time and one leg at time instead of both.
Strengthen your legs and increase agility to sprint faster by doing two sets each of tuck jumps and lung jumps. Complete tuck jumps by jumping off the ground and tucking your knees into your chest six times for each set. Complete a lunge jump by hopping, instead of stepping, between each lunge movement six times for each set.
Improve coordination and help the body sprint faster by completing two sets of line jumps. Draw a line and hop back and forth as fast as you can across the line eight times for each set.
Skip for distance and height to work the entire body and strength the forward motion of the legs. Skip while using both the arms and legs to pull the body high in the air at a distance of 30 meters for each set. Skip for distance by using the arms and legs to pull the body forward at a distance of 30 meters for each set. Complete three sets of both skips.
Run training sprints with a person that is faster than you to force yourself to keep up and move ahead. Training by yourself or with a slower person limits your urge to sprint faster.
Perfect the starting stance to prevent lost seconds from a slow start. Determine your starting leg by jumping forward to see which is out front. Right handed people generally lead with their left leg. Place the foot of the lead leg as close to start line as possible and bed it at a 45 degree angle. Lower your head and relax. At the announcement of “ready, set”, raise your hind end into the air. At “go”, pull your rear leg forward to push your body off the start line in a jumping motion.
Begin a sprint race by gradually pulling your body in an upright position. Bend your arms at the elbow and pump them in a straight up and down motion. Stay relaxed as tensing the body will slow you down. Continue to sprint faster towards the finish line without looking sideways or back.