How to Sprint Faster in 7 Steps

Are you looking to improve your sprinting speed and leave your competition in the dust? Sprinting faster requires a combination of proper technique, physical conditioning, and mental focus.

In this article, we will explore the factors that influence sprinting speed and provide you with 7 actionable steps to help you sprint faster than ever before.

What Influences Sprinting Speed?

1. Sprinting form:

Your form plays a crucial role in how fast you can sprint. This includes your body position, arm movement, and leg action. Maintaining proper form will help you move efficiently and maximize your speed potential.

2. Number of strides:

The number of strides you take per minute can impact your speed. Striking a balance between a high turnover rate and maintaining power in each stride is key to sprinting faster.

3. Stride length:

A longer stride length can help you cover more ground with each step, leading to increased speed. Working on improving your stride length through specific drills and exercises can make a significant difference in your sprinting performance.

4. Muscle mass:

Having strong leg muscles is essential for generating power and speed during sprints. Incorporating strength training exercises that target your lower body can help you build muscle mass and improve your sprinting capabilities.

5. Fatigue:

Fatigue can greatly affect your sprinting speed. Ensuring that you are well-rested and properly fueled before a sprinting session can help you maintain peak performance throughout your workout.

How to Sprint Faster

1. Keep the right sprint technique

Maintain proper form by keeping your body tall, arms driving forward and back, and minimizing excessive movement.

2. Warm-up

Properly warm up your muscles before sprinting to prevent injury and improve performance. Dynamic stretches, light jogging, and drills can help prepare your body for the demands of sprinting.

3. Use your toes to propel yourself forward

Focus on landing on the balls of your feet rather than your heels to generate more power and speed with each stride.

4. Assess your arm action

Ensure that your arms are pumping in sync with your legs and driving forward and back to help propel you forward.

5. Use shorter strides

While longer strides can be beneficial, using shorter, quicker strides can help you increase your turnover rate and speed.

6. Breathe properly

Maintain controlled breathing while sprinting to deliver oxygen to your muscles and improve endurance.

7. Practice your cardio

Incorporate regular cardiovascular workouts into your training routine to improve your overall fitness levels and endurance, which can directly impact your sprinting speed.

By following these 7 steps and incorporating them into your training regimen, you can improve your sprinting speed and take your performance to the next level. Remember, consistency and dedication are key to seeing progress, so stay focused and keep pushing yourself to reach new speed goals. Get ready to leave your competition in the dust and sprint faster than ever before!


Q: How often should I practice sprinting to see improvement in my speed?

A: Consistent practice is key to improving your sprinting speed. Aim to include sprint workouts in your training routine 1-2 times per week to see progress.

Q: Can strength training help me sprint faster?

A: Yes, strength training exercises can improve your muscle power and explosiveness, which can translate to faster sprinting speeds.

Q: Is it essential to work with a coach to improve my sprinting technique?

A: While working with a coach can provide valuable feedback and guidance, you can also improve your technique through self-observation, video analysis, and targeted drills.

Q: Should I focus on sprinting uphill or downhill to improve my speed?

A: Both uphill and downhill sprints can be beneficial for improving your speed and strength. Incorporate a variety of inclines into your training to challenge different muscle groups and enhance your overall sprinting ability.


Improving your sprinting speed requires a combination of factors, including proper form, muscle mass, and conditioning. By focusing on the 7 steps outlined in this article, you can make significant strides towards sprinting faster and achieving your speed goals. Remember to stay dedicated, stay consistent, and most importantly, enjoy the thrill of sprinting at your fastest pace yet.

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