Do you want to get faster but feel like you have hit a wall in terms of increasing your speed? Rest assured that this happens to many people. One of the main factors is form. Sprinting form is different than the form you have during an easy jog or run. The movement patters are similar in that one foot still needs to go in front of the other but sprinting form is more dynamic and explosive, requiring more power and muscle activation. The best way to get faster at sprinting is to nail down the basics. Follow these steps to increase your sprinting speed.
It is of utmost importance that you warm up your muscles adequately when you want to run hard. The harder you run, the more warmed up they need to be. Start out by walking and easy running for five to ten minutes, including dynamic exercises or drills such as skipping, butt kickers, and high knees.
Posture, Core, and Form
Ensure your torso stays upright while running – not bent forward. Your shoulders should be relaxed and away from your ears. Engage your core. Consider adding core-strengthening moves into your workouts, such as side planks with reach, to give you extra power to push forward.
When you run, try to keep your feet going in a circular motion, raising your thighs until they become parallel with the ground while driving your knees up and down.
Keep your arms in a bent position at 90 degrees. Your elbows should be driven backward to create momentum. This helps to ensure your force and momentum move in the same direction. Your sprinting arm swing is more exaggerated than that of a jog or easy run.
Focus on Landing
Your feet should land on your forefoot rather than your heel. Push off from your toes to push yourself forward, while keeping your feet flexed up in the direction of your shins. Try to run softer and quieter as well as this will not only help your sprinting speed but it may also help to reduce injury.
You can reduce wasted energy by relaxing and syncing your breathing with the rhythm of your feet as they hit the ground.
Shorten Your Stride
Do not try to take long strides – they only waste energy. Long strides produce more vertical energy, projecting more upward motion than forward motion. Rather, focus on your cadence speed by taking shorter strides when you sprint. You will run faster and more efficiently this way.
Rolling starts are an excellent way to help decipher the difference between walking, jogging, running, and sprinting. Begin by walking, increasing your speed every ten seconds, until you get to a sprinting speed.
Increasing your sprinting speed does not happen overnight. Take part in high-intensity sprint training and your body will gradually begin to adapt to the workout’s demands. Stick with it and you will undoubtedly see improvements not only in your running fitness level but also your overall health.