Q&A for How to Sprint

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.

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.

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.

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

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

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.

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

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.