Q&A for How to Sprint

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Question

What is the proper form for sprinting?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

Think of your back leg as the engine. For every push of the back leg, you're pushing your upper body forward. There is a hip drive forward and a front knee drive forward as well. Your arms are there to counterbalance your body and keep your center of gravity. The harder you push back, the harder your arm swings. Make sure you're looking at where you're going and keeping your hips squared as well. Stay nice and tall too.

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Question

How many hours should I practice?

Community Answer

Build it up gradually. You can't start by doing 10 hours a week, you could get hurt. Try 3 hours a week, and if you want to train more or if you have a goal in mind, practice more and more until you feel you are seeing adequate progress.

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Question

I have limited stamina, but I'm very fast. At what point in a 100m race should I use my full speed?

Community Answer

Keep a steady pace throughout the most of the race. Towards the end of the race, put on your burst of speed and sprint to the finish. The others that were sprinting the entire time will be tired at that point.

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Question

I have to run 100 meters in 15 seconds. How can I achieve it? Right now I am capable of finishing in 18 seconds.

Community Answer

Practice running up hill as much as you can. This helps your legs get stronger and faster.

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Question

I am a very good runner, but I never went state and national level. How do I increase speed to compete nationally?

Community Answer

Carry extra weight on you while practicing sprinting to increase your speed.

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Question

How do I start sprinting without running first?

Community Answer

As long as you adequately stretch before sprinting, it shouldn't be an issue. However, running before you start sprinting can help build up your lung capacity and stamina, which in turn can improve your sprinting performance.

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Question

How to I get proper foot form?

Community Answer

Put your weight on your heel first, then roll towards your toes.

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Question

Can we sprint with barefoot?

Community Answer

Yes. However, without the support from the shoes, beware of knee injuries and other types of injuries from the harsh impact with the ground. Sprinting barefoot can be good to practice technique, but not for long periods of time.

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