How to Use a Starting Block in Running

Competitive sprinters must learn the technique to start races from starting blocks. A starting block attaches into the track behind the starting line and runners position their feet in the blocks to prepare to start a sprint. When the race begins, runners can push back forcefully against the starting blocks to start the race as fast as possible. Because of the angle of the starting blocks, sprinters get a faster start than if they simply pushed off from the level ground.

Things You'll Need

  • Starting blocks
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Instructions

    • 1

      Position the starting blocks to enable you to position your feet in the starting blocks with your rear knee even with your front foot instep and your hands just behind the starting line.

    • 2

      Place your rear foot into the starting block so the first spikes on the underside of your shoe contact the track. Place the knee of the rear leg at a 120-degree angle.

    • 3

      Place your front foot into the starting block, again contacting the first spikes on the underside of your shoe with the track. Place this knee at a 90-degree angle.

    • 4

      Support your upper body with your fingertips, just behind the starting line, with your arms straight down and about shoulder-width apart. Keep your shoulders just above your hands and do not lock your elbows.

    • 5

      Keep your head in a straight line with your back, relax your upper body muscles and breathe slowly.

    • 6

      Listen to hear “set,” take a breath and hold it, raise your hips above your shoulders and push your feet back forcefully into the blocks.

    • 7

      Listen for the starting gun. When you hear it, react immediately by exhaling and pushing off from the blocks with your feet. As you push off in a running step with your front foot, use your arms to pump and extend your straight body at a 45-degree angle from the ground.

    • 8

      Take the second running step with your rear leg as fast as you can, bringing it up behind the front leg.