When a sprint feels slow, the answer is rarely to strain harder. Faster running comes from applying force in the right direction, coordinating your body well and arriving at each fast session rested enough to move quickly. Whether you race the 100 metres or want a stronger finishing gear in a longer track event, a few focused habits can make a real difference.
Speed is influenced partly by genetics, but your technique, strength and training choices are all trainable. The key is to work on them consistently rather than trying to sprint at maximum effort every day.
Understand the two parts of sprinting
Short sprints have two main demands: acceleration and maximum velocity. In the opening steps, you need to push powerfully into the track and build speed. Once upright, the task changes: you need to cover ground quickly while staying relaxed and coordinated.
For a 100-metre runner, both phases matter. A 200-metre runner also needs to hold speed through the bend and manage fatigue; a 400-metre runner needs speed reserve—the ability to run faster than their race pace—alongside endurance. Training should reflect your event, but the basic principles are similar.
Improve your sprint technique
Build acceleration with powerful, controlled steps
During the first few steps, let your body lean forward as a whole rather than folding at the waist. Push the track back behind you, and allow your stride to lengthen gradually as you rise. Trying to take huge steps immediately can make you reach out in front and slow yourself down.
Practise short accelerations over 10 to 30 metres, starting from a standing, falling or three-point start. If you race from blocks, include block-start practice too: set the pedals so the position feels secure, then focus on pushing out rather than popping straight upward. A coach can help you adjust your setup and spot habits that are difficult to feel yourself.
Stay relaxed at top speed
At maximum velocity, run tall with your head steady and shoulders loose. Drive your arms forward and back without clenching your fists. Bring the knee through naturally, and aim for the foot to land close beneath your body rather than reaching far ahead. Overstriding often adds braking force and makes fast running feel heavy.
Relaxation does not mean running softly. You still need a firm, quick contact with the track. Try flying sprints: build speed over 20 to 30 metres, then run fast but smooth through a marked 10- to 20-metre zone. The run-in helps you practise upright sprinting without treating every session like a race from a dead stop.
Train speed while you are fresh
Speed work depends on quality. If your posture falls apart or your times slow noticeably, you are no longer practising your best sprinting. Take full recovery between fast repetitions—often two to five minutes for short sprints, and longer after demanding runs. The exact rest depends on the distance and your training level.
A session might include a thorough warm-up, four to six accelerations over 20 metres, then three or four flying sprints. Keep the total volume modest at first. Experienced athletes may add repetitions, but adding distance, intensity and training days all at once is a reliable way to invite soreness or injury.
Most athletes benefit from one or two dedicated high-speed sessions a week, separated by easier or recovery days. Keep in mind that hard sprinting is demanding even when the workout looks short on paper. A 30-metre repetition at full effort is not the same as an easy run.
Build strength and elastic power
Stronger legs and hips can help you produce force, while a strong trunk helps you keep your posture under control. Squats, split squats, hip-hinge exercises and calf raises can all have a place in a sprinter’s programme. Use a load you can handle with sound technique, and get qualified guidance if you are new to lifting.
Jumps and hops can develop the quick, springy contacts sprinting requires. Start with simple options such as skipping, low pogo jumps or small bounds. Progress gradually: high-impact drills can stress the calves, Achilles tendons and knees, especially if you are not accustomed to them. Plyometrics should sharpen a programme, not turn every session into a test of how many jumps you can survive.
Strength work supports sprinting; it does not replace sprinting. You need regular practice at high speed to learn the timing and coordination of fast running. For younger athletes, technique, varied movement and supervised, age-appropriate strength training should come before chasing heavy weights or maximal sprint volume.
Warm up, recover and measure progress
Before sprinting, raise your body temperature with an easy jog or skips, then use dynamic movements such as leg swings, walking lunges and controlled high knees. Follow with a few progressive strides, finishing close to—but not immediately at—your session’s top speed. Save long, intense static stretching for after training or another time.
Sleep, food and recovery are part of training, not extras. Leave time between demanding sessions, and pay attention to persistent tightness, pain or a sudden change in your running. Stop if you feel sharp pain rather than trying to sprint through it. If discomfort continues, consult a qualified health professional.
To see whether your work is helping, time a short sprint every few weeks under similar conditions: same distance, surface, footwear and timing method. Hand timing can be useful for personal comparisons, but it is less precise than electronic timing. Also notice whether you maintain good form through the final repetitions. A single result can be affected by wind, fatigue and timing error; look for a trend.
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Frequently Asked Questions
How often should I sprint to get faster?
For many athletes, one or two focused speed sessions per week is a sensible starting point. Your event, experience, other training and recovery all matter. Keep at least one easier day between demanding sprint sessions, and reduce the workload if your speed or technique is dropping.
Can I improve speed without going to a gym?
Yes. Short accelerations, flying sprints and bodyweight exercises can build useful skill and strength. A gym offers more options for progressive strength training, but consistent, well-planned track work matters more than access to particular equipment.
Should I run all my sprint repetitions as fast as possible?
No. Sprint fast enough to practise good mechanics, but stop a set when fatigue makes your running noticeably worse. Short, high-quality repetitions with generous rest are generally more useful for speed than repeatedly sprinting while exhausted.
How long does it take to get faster?
Some athletes notice changes in coordination within a few weeks, but lasting improvement usually takes consistent training over months. Progress varies with training history, age, recovery and event. Compare results across several sessions rather than judging yourself by one timed run.
Final Thoughts
To improve speed in athletics, combine sharp acceleration practice, relaxed upright sprinting, sensible strength work and enough recovery to repeat the effort well. Keep your sessions focused, build training gradually and pay attention to how you move—not just how hard you feel you are trying. The fastest progress usually comes from doing the fundamentals well, week after week.
Aiden Cross is a sports writer and editor at BeliveSports, covering a broad range of sports with a focus on clear, accurate, and practical information. His work covers rules, techniques, player roles, competitions, equipment, statistics, and the details that help readers better understand how different sports are played. Aiden takes a research-driven approach to sports writing, using reliable sources and established sporting information to provide context rather than simply repeating surface-level facts. His goal is to make complex topics accessible while maintaining the accuracy and depth expected by knowledgeable sports fans. At BeliveSports, Aiden contributes to the site’s editorial standards by focusing on accuracy, clarity, useful context, and reader-first explanations.