Sprinting Mechanics to Run Faster

proper sprinting form to run faster

property of NY Times

A number of people believe that in order to run fast, you simply have to go full-scale and move you arms legs as fast as you can. This is the most incorrect way to run fast. In order to run faster times and destroy the competition you need to have the correct training and proper sprinting motion.




In relation to sprinting techniques you should aim on relaxation, your arm swing and your leg action. In order to run fast times you have to realize that you need to be relaxed. This means you should not be moving in jerky motions. Your movements should be very smooth and streamlined and straight.

Arm Movement: your arm swing should drive backward with your hands coming up to your cheek and then past your pockets on the bottom swing. It should be very fluid and smooth. Your legs should also move quickly and smoothly. When it comes to your leg mechanics everything should be up and down.

Leg Movement: As you leg comes up you should have your ankle step over the opposite knee. When your knee reaches its highest position make sure you get that feet back down on the ground quickly. The feeling you should feel in your leg action should be almost like a marching motion.

In addition, some runners think in order to increase your stride length you should extend your lower leg. This will only result in injuries, so all you need to do is to focus on the up-and-down motion of your legs and everything else will fall into place.

These are the basics of sprinting mechanics to help you run faster.

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Plyometric Training Exercises

Plyometric training exercises

Image by Forest Runner via Flickr

Plyometric Training Exercises are dynamic movements where the muscle is contracted eccentrically then immediately, concentrically. They are exercises that are designed to train your body in fast, explosive movement. They are also sometimes called proprioceptive neuro-muscular facilitation, since it’s designed to make the nervous system more efficient.

Example of Plyometric Training Exercises

A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up. : because plyometrics is one of the best ways if not the best way to improve power.

Power is the amount of force your muscles can produce in a given period of time. So, making a contraction more powerful means that the muscle will be able to produce more force in a shorter amount of time therefore increasing your explosiveness, sprinting speed, and vertical and horizontal jumps

 Plyometrics are recommended only for well-conditioned athletes. You should have high levels of leg strength prior to performing plyometrics. Start slowly with small jumps and gradually build up. Land softly to absorb shock. Allow plenty of rest between plyometric workouts. Stop immediately if you feel any pain in your joints. Use footwear with plenty of cushioning.

I can assure you that world class speedsters such as Usain Bolt, Chris Johnson, and great speedsters of the past do plyometric training exercises!

Watch the Video below as it goes into detail of the science of Plyometrics and how it can benefit you in your quest to run faster and jump higher. The training program is designed to not only increase vertical leap but overall sprinting speed. There is a strong correlation between speed and vertical jumping abilities; and each training program benefits the other, they are very similar, especially using plyomteric exercises.