How to Correct Sprinting Form

by Beth Rifkin
Perfect your body alignment to increase your speed.

Perfect your body alignment to increase your speed.

Jupiterimages/Brand X Pictures/Getty Images

A high-intensity activity, sprinting involves running as fast as you are able for a short distance, such as 100 meters. Benefits of sprinting include improving overall conditioning while also building significant lean muscle mass on the legs, glutes and core. A great deal of power and force is required to be an effective sprinter; when executed incorrectly, muscle imbalances and injuries can ensue. Take time to objectively analyze how your body moves while you are running in order to improve your form.

1. Focus on your technique and form. Elongate your spine, slightly lift your chest and push the shoulder blades down and away from your ears. Lean your torso slightly forward while maintaining a straight back. Engage your abdominal muscles and glutes to stay light on your feet, which can help you to avoid any unnecessary strain to your joints.

2. Land on the ball of your foot. Place it directly under your center of gravity. Sprinting flat footed, which is when the heels touch the ground first, can greatly slow your movements while also dramatically increasing the risk of injury.

3. Perform stride lengths that feel comfortable, being sure not to overextend the step or cut the stride too short. Shoot the striding leg up and forward with considerable force; the greater the force the faster the sprint. Perform a circular motion toward your buttocks with your heel as the foot comes off the ground, then continue the motion back toward the ground.

4. Relax your arms throughout the entire duration of the sprint; any excess tension in the body can interfere with your speed. Bend your arms to a 90-degree angle and keep them in close to your sides. Pump the arms up and down in a hammer-like motion to the rhythm that coordinates with the strides. Avoid swinging the arms in front of your body while running.

5. Align your neck with your spine by keeping your head neutral and relaxed; look straight ahead and avoid tilting your chin up or down during the sprint. Relax your jaw, a common place to hold tension. The tension from the jaw can travel to your neck and down your spine, interfering with the productive movements of your body.


  • Consult with a certified personal trainer or running coach if you are having trouble with your form while sprinting.


  • Visit with your health-care provider before starting a new running program, or increasing the intensity of a current program. Let your doctor know if you have had any foot, leg or back injuries that may interfere with sprinting correctly.

About the Author


Photo Credits

  • Jupiterimages/Brand X Pictures/Getty Images
Suggest an Article Correction