You just heard the starting gun of the race, you're angled 45 degrees, driving your legs and doing great. Now what? After the first few strides, gradually lean up with your torso so there's a 5 degree lean. Your stride length and frequency should hit top gear. Your eyes should be focused straight ahead. Within 20 meters you should have some of these technique points:
Having a great start doesn't make or break a race. But it really helps. this is where muscle strength and power make a big difference. However technique is still key. The main points to accelerating quickly (in running or any sport):
Growing up everyone had that one gym classmate that could just burn you in a race. You always heard a common phrase from teachers and coaches: 'You can't teach that speed'. This is true to an extent, but my belief is that these kids just have a knack for the fundamentals of running fast. Some of these techniques can still be taught. As a refresher from the last running series: running is a simple formula:
SPEED = Stride Frequency X Stride Length
If you look at the 100m dash finalists, they're all different heights, weights and muscle sizes. Each has found their own way to manipulate the number or length of their steps to be lightning fast. The legend Usain Bolt for example has a big advantage with his monster leg length. He only needs around 40 steps for the 100m dash!
All this speed comes at a cost. The faster you run the bigger the muscles you end up using the more energy you use. For example when sprinting you're using more glute max and hamstrings; whereas jogging you use more calfs and lower leg muscles. But a lot of the same rules apply as jogging:
Da Vinci was quoted saying this over 500 years ago. It means that knowing something in mind-numbing detail often does not make it useful. It can actually take more time having a complex idea and converting it into something simple.
The next time you work out, or are trying to get your injuries better, think: 'Is this program or exercise really necessary for me to get to my goal? Or can I do something easy but consistently to be more successful.
Doing simple tasks really well, is true complexity.
Milner Chiropractic and Sports Injury Clinic