300 Meter Sprint Technique

Improving your technique is one of the best ways to improve your running. Form and technique are especially important in sprint events like the 300-meter sprint. This is an all-out sprint, so there is not as much strategy involved compared to longer distances. Focus on one aspect of your technique at a time until you have mastered it. Then move on to techniques specific to the 300 meters.

  1. Go Faster

    • Avoid braking when striding by using proper technique. Focus on the range of motion with your stride. Imagine your legs as wheels. Instead of braking when your foot hits the ground, continue the motion all the way through.

    Run Horizontally

    • Use less energy by running horizontally. Vertical motion is wasted motion, according to Coach Ken Mierke of Evolution Running. Don't bounce up and down when you run.

    Land Right

    • Land on the forefront of your foot rather than the heel. This allows you to run faster and avoid injuries. Ask a friend to look at the way you land. Many running specialty stores have treadmills and will analyze your gait. If you can't find one, see if you can find a video camera so you can look at your landing in slow motion.

    Count Steps

    • Aim to take 180 steps per minute. Short, fast steps are better than long, slow steps. Don't overstride. This will only slow you down.

    Wear the Right Shoes

    • Track spikes will make you faster. Make sure you know the specifications and rules regarding track spikes for the track that hosts your event. Some don't allow spikes, while others only allow certain types.

    Learn the Track

    • Pay attention to which parts of the track present problems. The curves of the track are spots where most sprinters trip, get kicked, get boxed in or lose position. Run the tangents if possible. Build up as much speed as possible around the curves, then launch yourself into an all-out sprint in the straightaway.

    Look to Your Opponents

    • Draft off of other runners. Tuck yourself just behind a runner, though not too close. Stay there for the first part of the race to minimize air resistance. Be careful not to get boxed in, though.

    Use Your Arms

    • Take advantage of your arm strength. Keep your arms at a right angle. Don't cross your midsection. Lift weights to increase your arm strength. The 300 meters involves a lot of power and strength from your arms, almost as much as from your legs.