A Rookie's Guide To: Sprinting
- therookiereporters
- Jul 4
- 2 min read
Sprinting is all about speed — pure, explosive power over a short distance. Whether it’s 100 meters or 400, the goal is simple: run as fast as you can from start to finish. But don't worry, you don’t need superhuman talent to give sprinting a try. With the right mindset and a few key tips, anyone can start.
A Blur of Motion: A Rookie’s Guide to Sprinting
In this series, we explore sports from every corner of the globe and break them down so that even complete beginners can follow along and get involved. Our goal is to make every sport fun and accessible for everyone.
What is Sprinting?
In track and field, sprinting refers to races that are short and fast in duration. The most common sprint distances are the 100 meters, which is the classic straight-line dash, the 200 meters, where there is one bend and one straight and the 400 meters, which is a full lap of the track, and the most gruelling sprint.
First introduced in the 1896 Olympic Games in Athens, Greece, the 100m sprint is the crown jewel of Olympic Track & Field events. It is the most-watched event of every Olympics, where the world stops, holding its breath, as the 8 fastest runners in the world compete for a gold medal.
Sprints are all about acceleration, stride, rhythm, and maintaining form under fatigue. That might sound technical, but at the core, it's just you versus time.
How You Can Get Started
You don’t need elite coaching to get started. The most important thing is to have a good pair of running shoes.
Remember to never skip warm-ups, as injuries are very common. You can jog for 10-12 minutes, then do some stretches, and then do some running drills, especially sprint drills like A-skip, high knees, butt kicks, ankle bounces, and straight-leg bounds. After completing those warm-ups, begin with short bursts, try 3x20 meters at about 80% and focus on your form and technique in order to develop and become faster.
Key Sprinting Tips
From the posture of your body, keep your body upright (after the initial drive), your head neutral, and your arms swinging from shoulder to hip. Its said that your arms drives your legs so its important to have a strong action. Keep your elbows bent and swing them powerfully. In terms of your leg stride, don't try to take massive steps. Think quickly and take explosive strides. As for breathing, it sounds obvious, but new sprinters often hold their breath; however, it is better to stay relaxed and breathe naturally.
Fun Fact: Usain Bolt’s World Record 100m 9.58
The men’s 100m world record — 9.58 seconds — means Usain Bolt was running at an average speed of 37.58 km/h (23.35 mph).
To sum up, sprinting is exciting because progress shows up fast. You’ll feel stronger, quicker, and more confident with every session. It’s a great entry point into the world of track and field — and a fantastic workout on its own. So tie your shoes, step on the track, and let your sprinting journey begin!
Article written by Ioanna Ntontsef and Ellie Swain
