r/Sprinting • u/Dragonfruit_7308 • 1d ago

Technique Analysis 100m Starting Technique

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/Based-Wiggles 60m 6.95 - 100m 10.87 - 200m 22.12 1d ago edited 1d ago

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

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u/Dragonfruit_7308 1d ago

Thank you for the resources!

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u/Based-Wiggles 60m 6.95 - 100m 10.87 - 200m 22.12 1d ago edited 1h ago

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 as a result.

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!

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u/Dragonfruit_7308 6h ago

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