Running is one of the easiest and healthiest forms of exercise you can inculcate into your lifestyle. However, there is running and then there is sprinting (keep in mind that they are not the same thing).
Learning to sprint can make you a better all-around runner. To actively run fast, you have to do more than run; you have to think about perfecting your running mechanics. These drills listed below can help get you there.
Involve Your Arms
For those who run long distance, the arm is not moved because they are trying to maintain a quiet upper body and can help conserve energy. However, for a sprint, energy conservation is not needed because it is about getting where you need to as quickly as possible. Involving your arms helps you to build, so learn to pump your arms hard and aggressively. Try to pump them quickly.
Attack The Ground
If you are a quiet runner who tends to float off the ground, you are going to want to change that to really build speed. Sprinting requires you to attack the ground with every step. Every step counts and you should pound the ground with your foot at every moment. Try to hit the ground hard on every step as the calf functions much like a spring when you sprint, absorbing then exploding back with that same energy in something called the stretch-shortening cycle.
Drive Your Knees High
Knee drive is critical when you sprint. The higher you can drive your knee relative to your hips without rolling your pelvis completely forward, the longer you’ll be able to make each stride. And 10 quick, long steps will beat 10 quick steps that simply don’t cover as much ground.
Learn To Dorsiflex
As you work on your knee drive, also think about dorsiflexing the foot youre raising. What does it mean to dorsiflex? It means youre using your shin muscles to flex your foot upwards. When this happens, it will help drive your front calf forwards more aggressively (and help you attack the ground, too.
Focus On Core
Your core is critical to your ability to sprint. A strong core will let your arm pumps drive your legs more naturally, and it will also put you in a better physical position to sprint. You want to form a straight line from head through to toe of your straightened leg on every stride, creating a strong position from which to drive. That will happen best with a strong core.