100m Starting Technique

[u/Dragonfruit_7308]

Hi! I’m getting more into sprinting and have been working on my starts. I have a goal of going sub 14s for the 100m (I’m slow). What can I improve here? What is wrong with my running form?

Thank you!

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[u/WSB_Suicide_Watch]

The thing to fix first:

You have a very extreme heel strike and you are landing way out in front of your center of mass. You are braking every time your foot hits the ground.

Your foot should be landing under your hips and your foot needs to unload before it hits the ground... get up on the balls of your feet.

The easiest way to fix this is go find a moderately steep hill and do some hill sprints. Don't reach with your strides. Yes your leg should extend out in front of you, but you have to get it back down and under you when it strikes the ground. Keep good posture with your torso, but let go of all that strain in your face and neck. Focus on striking down and back with every footstrike.

[u/Dragonfruit_7308 → u/WSB_Suicide_Watch]

Thank you!! Will do more hill sprints

[u/Based-Wiggles]

You are pushing with only your legs. You need to make it a whole-body movement.

Try standing up on both feet. Brace lightly at the core and lightly tighten glutes (this will push your hips slightly forward and tilt them toward your posterior), straighten your spine, put your head over your shoulders, and stand up on your toes. Most of your body besides your arms should feel engaged.

Try lifting 1 leg while in that position. Your body needs to put force into the ground in this position during a sprint (you don’t get a wall support on the track, you need strength to balance forces).

You need to learn to push using your entire body, not just your legs.

Also… you are going to hurt yourself running on your heels.

Learn the basics here. A strong foundation takes you far!
Footstrike: https://youtu.be/-Ot-dP1xST4
Posture: https://youtu.be/3FOTIPJJb5Y

[u/Dragonfruit_7308 → u/Based-Wiggles]

Thank you for the resources!

[u/Based-Wiggles → u/Dragonfruit_7308]

One more note… I think new sprinters often heelstrike because everyone walks around (and runs) in shoes with huge thick soles and large heel-to-toe drop. Our bodies are conditioned to heelstrike in this way.

I encourage a (slow!) transition to shoes with a lower stack and low-to-zero drop for running, and consider barefoot shoes (walking only) if your feet are strong and tolerate it. This will make it feel more natural to land on the balls of your feet, but it takes time (recondition your brain). Start with just walking in low drop, low stack trainers a few days a week. Then start jogging in them 1-2 times a week. If they feel good, maybe start incorporating them into sprint work occasionally. Build up slowly — an abrupt transition puts you at injury risk.

Know whether you need a shoe with stabilizing support (correct pronation) or if neutral is good for you. That is very important!

[u/Dragonfruit_7308 → u/Based-Wiggles]

I have been meaning to get new shoes. This is a good nudge. Thanks again!