I was wondering is there any best technique for sprinting short/medium distance?

Question

I am already a relatively fast runner but one problem I still cant run the fastest and when I some to sudden changes in directions or curves I usually fall to get in the school sprinting comp I need the best techniques. Thanks.

Answer 1

Lots and lots of running! That's the only way to really improve your times. I run the mile in school.

You want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:

1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.

2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.

It's tough to have the commitment , but try your hardest and you willl improve. Find some time during the week to run and MOST importantly, have fun!

Answer 2

I'm gonna try and not get too technical.
your technique will depend on and develop through a combination of stride rate and stride length.
acceleration phase
Drive the arms hard out of blocks,focus 3-5 metres ahead of your lane - tunnel vision,Face relaxed - jelly jaw - no tension - mouth relaxed

in stride phase
Chin down, not out,high knee action with the knee pointing forward,High knee action (prancing)
Leg action fast and light as if running on hot surface
Fast arms - more urgency
Hands slightly higher at the front


Correct Sprint Posture:
forward lean on acceleration to max speed, at max speed you should have your torso(upper body) upright with the head and shoulders directly above the hips.foot should strike the ground on the ball, or forefoot, heel should never strike first and should not even touch the ground, your foot should leave the ground fully extended off the ball of the foot.

Answer 3

Great question!

I think taking bits and pieces from everyone who has answered will give you a good idea. To kep it simple and not lengthy so it is easier to do, my answer is to:

1. Pump your arms (fists pumping over your head, then down to your waist). It may look a little silly, but works since your legs are only half of your propulsion.

2. Keep your upper body loose, do not tense up when you run. (do not tense your face, your shoulders, your neck, or even your arms, pumping your arms does not mean your forearms and hands are tense). Running loose will keep your running smooth and not slow you down by making your movements jagged.

3. Do not look down. Most runners lose speed around corners because they are looking at the corner to see if they are stepping out of the lane and therefore lose speed. Do not look down, just focus your eyes on the end of the corner and keep running ahead.

4. Lengthen your stride around corners. When you hit the corner spread out your stride a little (not enough to really slow you down), this will keep your momentum moving quickly, but will allow fewer steps and keep you in flow with the curve.

Answer 4

Here are some tips:

*Drink an energy drink beforehand. I used to run for school and it really worked for me!
*Eat breakfast
*Make sure you're hydrated1

Hope this helps =]

Answer 5

use ur arms lots
keep ur legs pumping
keep ur head up
keep upright
if ur not good at corners- practice more running round corners!
do exercises to increase ur agility like hopping