Sprinting – The art of the start – The first few steps

This will by no means be a full description of block starts, that will be beyond the scope of this post, but I will instead focus on the first few steps you take out of the blocks as they are some of the most important steps and sets you up for the rest of the race. If you get ‘em right the rest will come a lot easier. But easy is not a word to describe the path to mastering this. It can be hard to explain and even harder to implement as some of it seems counterintuitive and even feels slower when you do it compared to “normal” starts.

First of let’s look at a guy that masters this; Mr. Justin Gatlin. He’s in the middle in light blue.

Right – did you notice what he perfects that gives him the edge over the others?

The “usual/normal/old” advice about starts is to take short and quick steps – I had that reinforced by my first coach – not to take anything away from her, that’s what she’s been taught and now teaches on. But the thought behind this is that you build speed by a lot of small quick steps and then go on through the acceleration phase switching to longer steps. On the face of it this makes good sense – it even feels fast when you do it as you get to stomp away with violent high frequency. And this CAN be very effective – Kim Collins one of the best 60m runners still to an extent does this.

But one of the caveats of this method is that stomping away with short frequent steps you get more and more tight trying to apply even more steps at a higher frequency, lifting your knees and heels (as is taught and correct later in the race) to stomp harder, this leads to tensioning the entire body which then drains you of energy and the perhaps very good start you had – gets lost after 30-40 meters.

So then what should you do instead? Glad you asked!

What you want to do, and what I will show you Gatlin does, is take very long steps that almost drags the feet along the ground for the first few steps. You do NOT take short steps and you do not try to stomp hard on the ground as you should later in the race. You pull your feet forward using the shortest possible path and then apply force while “dragging” the other leg. Go back up to the video and watch Gatlin once again, focussing on his feet. They almost do not leave the ground for the first few steps, they are very close to being dragged along the ground instead of pulling his heel towards his butt.

So coming out of the block your first step is going to be long pulling with your knee from the back foot and totally extending your front leg, then as you put the first foot on the ground you now pull your other leg perpendicular to the ground in the same way – they are not going up and down but perpendicular to the ground.

If we now look at some stills from the video – starting with Gatlin’s first step:

See even though he did not pull his foot upwards he still gets as long steps as the others – on this picture it is hard to see any difference between any of them, but now look at picture number two:

Gatlin has “dragged” his foot along the ground giving him the shortest path to the next step. He is about to translate force through this leg while the others haven’t even come to put down that leg yet. Dragging the foot has given him an advantage already visible by the second step. From then on he just executes perfectly.

Apart from being very effective out of the block this also has the effect of setting you up for naturally progressing with longer steps. It is almost impossible and very counterintuitive to go from taking long steps to take short ones. Therefore doing this from the start sets you up for a much better remainder of the race.

But as I said earlier this start will look and seem slower when performed by itself. You will almost be “waiting” for your first step and the frequency of your steps will be a little slower – therefore it seems counterintuitive and most people will turn back to their “normal” high frequency starts once in competition as this “feels” quicker. But if you are really strong and keeps practicing especially competing with training partners to force the head into using this technique, then your starts and the rest of your race will come more naturally.

As I have written about earlier (Competition preparation do’s and dont’s) you of course should not change your technique on competition day. Leave it for practice and get comfortable with it before ever attempting it in competition. Competition should only be “replaying” what you have practiced.

“Nailing” perfect sprint technique; high knee, quick recovery and toes up with one simple tip

I absolutely do not consider myself an expert on sprinting as it, at least by track & field terms, is not something I have done my entire life. But what I do consider myself quite an expert on is biomechanics and applying well researched concepts to actual sports specific training. And with the title of the blog containing “Keep It Simple Stupid” I am quite a sucker for simple tips and tricks, which is exactly what this is.

I have never been a particularly bad sprinter, meaning that I was always able to run rather fast and accelerate very quickly. Having always been fascinated by sprinters this ability has somewhat stuck with me through all my different sports and training methodologies. But starting track and field sprinting really opened my eyes to how much specific technique and applied methodologies that are to a great 100m race.

I can pinpoint numerous things I am working on to reduce my 100m times, but one of the things that I really found hard to comprehend was the notion of the high knee lift. How could lifting my knee higher in any way improve my speed? For all I could see it would take longer for me to lift the knee meaning a reduction in frequency – the knee lift in itself did not from my view yield any result. The high knee lift had to come from something else. Adding to my skepticism I think that I had read somewhere that the high knee lift came as a result of the force production on the ground – meaning more force production = higher knee lift and not that the knee lift in itself “did anything”. This sort of made sense to me until I read a piece that totally shattered that view.

Another common advice getting thrown around is to recover your leg quickly and keep your heel close to your butt when recovering your leg. What this advice ends up doing is mimicking “butt-kicks” which is actually not what we are looking for. We are not trying to recover the heel all the way up to the back of the butt, but we are trying to make the lever as short as possible to quickly recover the leg and have it ready for the next step. A better analogy is keeping the heel close to the hamstring which is actually closer to what we are trying to obtain.

Finally there is the “toes pointing up” that comes together with the high knee lift – this puts tension on the calves and enables for a more explosive force-development through the ankle by way of the “stretch reflex”. These three things along with numerous other techniques is what the new athlete has to think about while sprinting max effort – and oh – remember to relax while you’re doing it…

There is actually great debate as to exactly what makes for the perfect sprinting technique. All scientific papers seems to have a very hard time really pinpointing what the “right” technique is, but one thing that seems to stand out across all scientific papers is the fact that all great sprinters have very short ground contact in common. Thereby saying that they are able to produce tremendous amount of force in a very short timeframe and then quickly recover the leg.

What I was not able to comprehend was as said earlier how lifting my knees higher could help achieve any of this. But luckily someone explained it to me in a way that made biomechanical sense to me.

Getting your knees higher achieves a longer travel for your foot to enable it to punch the ground harder. This is the same analogy as if you were to punch a sandbag really hard, you would not start with your hand 1 inch away from it – you would pull it back and then punch. The same goes for high knee lift – what you are doing is pulling your knee higher in order to explosively and violently punch the ground harder.

When this was explained to me, it suddenly made sense. The reason for teaching high knee lift is that it has been found to be the way you can punch the ground hardest and produce the most amount of force. Now my brain was on track with why – then the next step was how?

Luckily there is a little tip that at least for me made everything just click. High knees, quick recovery close to the hamstring and toes pointing up. The very simple tip is to imagine that there is a long nail sticking out of your opposite knee that you need to step over each time you recover your leg. If you do this, even just walking slowly you will realize that in order to do so your toes will automatically point upwards to get over “the nail” and you automatically pull your heel close to your hamstring and not back up towards your butt and finally in order to get “all the way over” this imaginary nail you need to pull your knee high – in short everything that is taught as good sprinting technique. Try it out for yourself – for me i just sort of made everything click – so hopefully it can do the same for you.

Just try it

If you have followed my instagram account you will probably know that I have started sprinting at a local track & field club. At age 29 this sure is a little late to win the olympics, but I have always been extremely fascinated by sprinters and wanted to try and actually train like them under supervision of someone with real experience in this field.

The fascination of sprinters is both due to their lean muscular look, but also due to their beautiful aesthetic explosiveness. Just seeing these athletes during warm-up is a study in elegant display of fitness. The way they shoot forward with absolute ease and jump high into the air just to loosen up the muscles is to me very fascinating to watch. It displays human performance at its peak, like few other sports can match.

This is not the first time I started square one at a new sport, in a relative late age. At 23 I started doing gymnastics or more precise the branch of gymnastics known as teamgym. This fascination with flic-flacs and backflips roots back to a film known as Ninja Kids where one of the main characters does flic-flacs on the last stretch of a baseball pitch to celebrate and win the match. Since I saw this movie at probably 10-12 years old I always wanted to be able to do that. But I knew of no one who did gymnastics and therefore no easy way to start. And at that time I was too afraid to start from scratch.

Fast forward to the age of 23. I loosely get to know some gymnasts through riding motorcycles and low and behold – now I had the courage to start. As a total rookie, un-flexible as 9-10 years of strength training and general certainty that I was going to make a big fool of myself for quite some time – I started. One of the best decisions of my life! I have made so many friends, transformed my body from un-flexible/unuseable to quite flexible and very useable. And generally just had so much fun learning something new.

Now the time has come to try out sprinting. The first few sessions has been a lot of fun. So many instructions on how to run correctly, so much soreness the following days and generally just a feeling of happiness from the fact that once again I am a total rookie and has so much to learn.

If you have something you were always fascinated by and wanted to try, then do not use age as an excuse. Never say it is too late. Just try it and see if it is something you like or not. Beginners are generally received with open arms. If not, then perhaps try another club, persist or pad yourself on the back for actually trying and showing up in the first place. Find somewhere with good instructors – gymnastic elements in crossfit is not the same as doing gymnastics – HIIT running on your days of from strength training is not the same as sprinting under supervision of an experienced coach. Find a good coach/club and embrace the steep climb paved with failures.

Just try it!

Intensity Build Up Running (IBUR)

When it comes to fat loss, it is no secret that I am a big fan of HIIT. I want the biggest effect, crammed into the least amount of time. Doing an hour worth of cardio on a treadmill, crosstrainer, or anything similar is way too boring for me. It may yield some good results – but yeah I am just not a big fan.

I have shared some of my preferred HIIT protocols before, like the frontsquat tabata the awesome Litvinov workout and my way to use the crosstrainer. But this time I will share one of my go-to, running protocols.

I can’t in any way take the credit for this protocol, and I am not sure whether this guy came up with the idea, or got it from someone else. But I got it from a guy named Christian Thibaudeau, that wrote an article for T-Nation, called running man. In this article he gives a number of different ways to implement HIIT runs; one of them being IBUR.

I think the reason why I fell for it in the first place was its ease of implementation. You do not need a 400 meter track, or measuring x amount of meters for your sprints. With a interval app for your smartphone, you can enter the intervals and then you are good to go. I personally use one for my iphone, called Gymboss – to my knowledge it is free. Furthermore they are not short 60-100 meter, all out sprints. Which indeed are extremely good, but along with them comes a greater risk of injury. Sure you can still get injured from these longer intervals of IBUR, but you are not doing all out accelerations from a standstill. If you keep yourself from being an idiot and listen to your body, you should be good.

The intervals are as follows:


30 sec


20 sec


60 sec


30 sec


90 sec


40 sec


120 sec


50 sec


150 sec


60 sec


180 sec


70 sec

As you can see the sprints increase with 10 sec in length for each interval and the jog increases by 30 sec. This gives a total of about 15 min running, and trust me; you will know how to take deep breaths once you’re done.

I have entered a 1 minute countdown before these intervals, in my Gymboss app, so I have a total of 90 sec jog, before the first sprint. Then going for the first sprint, I won’t go all out, but perhaps 70%. This is all done in order to get my body into the right temperature, since I do not do warm-up before. When I do this, I can go all out by the second or third sprint, but everytime I listen to my body and start of conservatively. Violent accelerations can pull a hamstring, and I am no olympic sprinter, I do this for fat loss and conditioning. But a conservative start does not mean that you should not go all out! HIIT is meant to be all out and you should push yourself as hard as possible.

Conquer the battle with your mind. If it tells you to stop – just keep going a bit longer – this is how you build character and willpower.

Have fun!

Recreational running

Running always kinds of splits the waters for people trying to gain muscle mass. Some swear by running for fat loss, others can’t seem to scream muscle loss fast enough. I kind of like running. You won’t see me running marathons or anything close – that would just be detrimental to my goals. But sprints and short recreational trips – I am all in! You will not se me doing Power Walks either, if I for some reason were not able to run 3-5 km, then I would have missed my target goals by a continent. 

For this post I will focus on recreational running, as I will call these “short” runs. I am even more in love with sprints, but they are a totally different beast and will be covered in another post later on.

My current work and training scheme, has meant that this little weapon of mine, has been left unused, for the better part of this year. But as my daily work will completely turn upside down in 2013, I plan on bringing them back. Now how do I go about “recreational running”

The layout

I do these runs the day after a hard workout in the gym. I train then entire body 2-3 times a week, so the day after a good fullbody workout I would strap on running shoes and go for a short trip. The goal of this trip is in no way to improve your all-out 3 or 5 km times, they are as the name suggests, pure recreational. Run in a easy steady pace and return feeling only slightly tired. You should not be chasing your breath or feel like you had to fight the last k. 

I have found 3-5k to be around the sweet spot for me, but you could be completely different and may need more or less. I would shoot for anywhere between 15-25 minutes of light jogging. If you cannot run for 15 minutes straight – please stop reading and start fixing that! (If you do not know how, please say so, and I will point you in the right direction.)

Efficiency tip

There is a little tip, that was once given to me by a friend in the military, for running without losing your breath and making it, by my experience, more fluent. What you do is, you divide your in-breath into two, each matching a step by alternating feet. Then you do a long out-breath, spanning minimum the same as the two in-breaths and again match your two in-breaths as each foot hits the ground after your out-breath. This can get you into a very fluent rhythm – totally perfect for the recreational trip.

Short – Short – Loooong – Short – Short – Loooong.

My experience

What I have found when doing this recreational running, is that it helps my recovery, keeps my bodyfat levels in check and actually seems to help gain/retain muscle mass. Every time I use these, my conditioning just seem to dial in. It does wonders to my mid-section, that not by any means is a problem area for me, but using fitness/bodybuilding terms, it just kind of makes me look full and polished at the same time. And I haven’t even touched on the psychological upsides of running..

If you are looking to improve your conditioning, give it a try. But remember not to overdo it. It is active restitution – not HIIT!