The Most Common Sprinting Mistakes & How to Fix Them

The Most Common Sprinting Mistakes & How to Fix Them

Sprinting is one of the most explosive and powerful movements in sports, but even small mistakes can slow you down. Whether you’re an athlete or a coach, correcting these issues can lead to big improvements in speed and efficiency.

1. Poor Posture & Forward Lean

Mistake: Leaning too far forward or running upright too soon.

Fix: Focus on a slight forward lean from the ankles, keeping the chest up and core engaged. Drive your knees forward while keeping your back straight.

2. Overstriding

Mistake: Reaching too far with each step, causing braking forces.

Fix: Keep foot contact directly under your hips instead of in front of your body. Aim for quick, short ground contact times and powerful pushes off the ground.

3. Weak Arm Mechanics

Mistake: Arms swinging across the body or being too stiff.

Fix: Keep arms driving forward and back, with elbows at about 90 degrees. Hands should go from cheek to pocket—up to your face and back toward your hip.

4. Lack of Explosiveness at the Start

Mistake: Slow reaction time and weak drive out of the start.

Fix: Focus on a powerful first three steps. Push aggressively off the ground, keeping a low body angle, and explode forward with quick, strong strides.

5. Not Using the Posterior Chain (Glutes & Hamstrings)

Mistake: Relying too much on the quadriceps instead of the glutes and hamstrings.

Fix: Strengthen your posterior chain with sprint drills, hip thrusts, Romanian deadlifts, and sled pushes.

6. Inefficient Breathing

Mistake: Holding your breath or breathing too shallowly.

Fix: Focus on deep, rhythmic breathing in through the nose and out through the mouth to keep oxygen flowing and prevent early fatigue.

7. Lack of Strength & Mobility

Mistake: Weakness in key sprint muscles and poor mobility leading to inefficiency.

Fix: Incorporate strength training (squats, deadlifts, lunges) and mobility work (hip openers, dynamic stretches) to improve power and range of motion.

Final Takeaway

Speed comes down to mechanics, power, and efficiency. Fixing these common mistakes will help you sprint faster, stronger, and with better technique.

Next Steps:

• Record yourself sprinting and analyze your form.

• Incorporate sprint-specific strength and mobility exercises.

• Practice sprint drills to reinforce proper mechanics.