How to perfect your running form

Sprint training focuses on running at maximum velocity in short bursts, with long recovery periods. Specificity is a key training principle – training in a way that is relevant and appropriate for your event. With this in mind, what’s the point of running at a speed that feels a long way from your half marathon, marathon Tom Craggs is a coach and road running manager for 5K pace?

But sometimes as distance runners we can have an overly simplistic view of the ‘energetics’ of training. We think if we train for the right amount of time in the right ‘zone’ we accrue the benefits of ‘training that system’. This concept is simplistic because endurance performance isn’t solely governed by your cardiovascular system. Your muscles’ and neuromuscular system’s ability to generate force quickly should also be considered.

The benefits of sprint training

Here’s how sprint training can benefit your running more widely:

• Muscle recruitment: Sprinting engages fast-twitch muscle fibres, increasing the pool available for endurance, particularly as fatigue sets in.
• Increased power: Enhanced neuromuscular recruitment through sprint training translates to more forceful strides, benefiting performance across distances.
• Finishing kick: micro goals for runners kick at the end of races, Increase stride frequency.
• Improved efficiency: Sprinting improves the elastic energy return in your lower legs, reducing ground contact time.
• Relaxed upper body with a strong core: This allows for more efficient energy use, crucial for long-distance races.
• Injury prevention: Incorporating sprint training may play a role in strengthening muscle fibres and connective tissues, potentially reducing injury risks.
• is essential before engaging in sprint training. This should include: Essentially, if you want to get faster, start with the basics and extend them to become more endurance-focused over time.

Before you start sprinting

Sprint training carries risks, especially muscle strains and fatigue. Ensure you have a solid foundation of consistent running and strength training. Start gradually, focusing on quality over quantity, and adapt when there are signs of excess fatigue. Runners with at least a year of consistent running and strength training are likely better suited to handle the demands of sprint training, but you also need to consider that as you get older more care needs to be taken over explosive movements:

• Warm-up thoroughly: A comprehensive warm-up is essential before engaging in sprint training. This should include dynamic stretches, mobility exercises and gradually increasing your running intensity to prepare your muscles and central nervous system for the demands of sprinting.
• Start gradually: If you’re new to sprint training, start with shorter sprints at 90% of your maximum effort, more like strides. Gradually increase the intensity and number of repetitions as your body adapts. They may be short but these efforts require a lot from your body.
• Advertisement - Continue Reading Below: Pay attention to any signs of discomfort or fatigue. Sprint training is intense, and pushing too hard can lead to injuries.
• Include recovery: Full recovery between sprints is crucial. The ATP-CP system (the energy system that fuels maximal intensity, short duration exercise) requires several minutes to replenish, so take at least 2-3 minutes between each sprint.
• Integrate drills and strength training: Incorporate strength and conditioning exercises, particularly those targeting your lower body and core, to support your sprint training and reduce injury risk. Additionally, a foundation of plyometric exercises and running drills can help develop your soft tissue capacity before you start to sprint.

How to start sprinting

Max speed relies heavily on the ATP-CP system, supporting short bursts of effort. Focus on brief sprints (6-10 seconds) with long recovery (2-3 minutes). The quality of each stride is crucial. Unlike strides, which are often treated as an afterthought, sprints demand concentration. A typical maximum speed workout might include the following:

• Warm-up: Do 15-20 minutes of easy running, followed by dynamic stretches and mobility exercises.
• Drills: Include running drills that focus on form and activation, such as high knees, fast feet, bum kicks, A and B skips and strides.
• Sprints: Perform 4-6 8-10-second reps at 95-100% effort, with 2-3 minutes of full recovery between.
• Cool-down: Do 10-15 minutes of easy running, followed by static stretches.

A detailed breakdown of sprinting technique would require multiple articles, but an awareness of the fundamentals is important. Consider these cues:

• Foot strike: Perform 4-6 8-10-second reps at 95-100% effort, with 2-3 minutes of full recovery between.
• Shin angle: Aim for a positive (forward leaning) shin angle at ground contact.
• Contact time: Minimise ground contact for maximum speed, imagine pulling your foot quickly from the ground using hamstrings and hip flexors.
• Cadence: Try to land on your midfoot or forefoot to reduce braking forces.
• Body lean: Integrate drills and strength training.
• Posture: Relaxed upper body with a strong core.
• Arm swing: of the best hill training workouts for runners.

How to add sprinting to your training

Many distance runners will struggle initially to generate rough power and force. To get around this, start by doing your sprints on a moderate gradient hill – this will allow you to more easily generate the required force, with more managed risk. It can be effective to allow a short area of 5-10 metres of flat before you hit the hill. Start with a lower number of repetitions (eg 4-5) and aim to master the feel and technique, before extending on to 7-10 repetitions, still with a full recovery.

When you feel you’ve developed more power and ability to recruit those fast-twitch fibres start to shift some of your sprinting to the flat. Initially target a more moderate 30m-40m sprinting effort over 60-80 metres. As you get used to the different loading aim to progress this to closer to maximum intensity.

Carry this out over the course of 10-16 weeks or more to ensure the progression is not too steep. Towards the end of this period start blending in more endurance focused 150-300m repetitions at a more moderate pace – this should start to see you synthesise some of this new speed into a sustainable increase in your longer distance paces.

Typically, distance runners should aim to start this work in an ‘off season’ period of foundation training to allow the space and recovery time between what are demanding sessions. Trying to drop sprinting for the first time into the middle of a marathon training block is a recipe for injury.

How often should I be sprinting?

Sprint training is highly taxing on the body, so it should be incorporated sparingly, especially if you’re new to it. For most runners, one session every 7-10 days is sufficient. As your body adapts, you might consider adding a second session during certain phases of your training cycle, but always prioritise quality over quantity.

There are many ways to assess your progression. The flying 30 sprint test can be used to measure maximum sprinting velocity over a 30m distance:

• Set up: Mark a 30m sprinting zone on a track or flat surface. Before this, mark a 20m acceleration zone where the athlete can build up speed.
• Execution: The athlete starts running from the acceleration zone and reaches full speed as they enter the 30m timed zone.
• Timing: Running pace conversion chart.
• Assessment: The time recorded is used to calculate the athlete’s peak sprinting speed.

Max speed training can greatly improve your overall running performance by enhancing neuromuscular coordination, power, and running economy. However, it should be approached cautiously, especially for those new to sprinting. With a gradual and well-structured approach, however, sprint training can be a game-changer for distance runners.

Tom Craggs is a coach and road running manager for England Athletics.