Sprint (running) facts for kids

Usain Bolt, world record holder in 100 m and 200 m sprints

This sprinter's initial crouch in the blocks allowed her to get ready and push off with power.

Sprinting is all about running as fast as you possibly can! It's a race over a short distance, where your whole body works together. You push forward with powerful strides, moving as quickly as possible. Many sports use sprinting to reach a goal, catch an opponent, or get to a ball fast.

In track and field, sprints are short running races. They are some of the oldest sports, even happening in the Ancient Olympic Games. Today, at the Summer Olympics and World Championships, there are three main sprint races: the 100 metres, 200 metres, and 400 metres.

Professional sprinters start in a crouching position using starting blocks. These blocks help them push off with great force. They gradually stand upright as they gain speed during the race. This powerful start helps them get a head start. Athletes need to keep their body straight to create the most force.

Runners stay in their own lane on the track for all sprint events. The only exception is the 400 metres indoors. Shorter races, like the 100 metres, focus on getting to top speed quickly. Longer sprints, like the 200 metres and 400 metres, also need good endurance.

History of Sprinting

The stadion of ancient Nemea, Greece

The Ancient Olympic Games began way back in 776 B.C. For the first 13 Olympics, the only event was the stadion race. This was a sprint from one end of the stadium to the other. Later, the Diaulos was added, which was a double-stadion race, about 400 metres long.

In Ancient Greece, sprint training focused on being light-footed and stable. A writer named Lucian mentioned that athletes trained in deep sand. This helped them learn to place their feet carefully and keep their balance. They also practiced jumping with weights to build explosive power.

During the middle-ages, sprint races were called foot-races. They were a popular activity, especially for young men training for military roles. People believed running was a very important skill.

In America in 1691, Sir Francis Nicholson held athletic games that included foot-races. These races were inspired by a British tradition where rich people would race their servants for fun. As betting became popular, professional runners started to appear.

In 1838, the Hawaiian scholar David Malo wrote about traditional Hawaiian foot-races. The runners were called Kukini, meaning "swift-runners." They had special training and diets. They ran from a starting point to a flag, and people would bet on them. These runners also worked as messengers.

The first modern Olympic Games happened in Athens in 1896. They included the 100 metres and 400 metres races. Athletes started from a crouched position. Women were not allowed to compete in track and field until the 1928 games in Amsterdam. These 1928 games also introduced the 400-metre track, which is still standard today.

Modern sprint distances came from older measurements. For example, the 100 metres came from the 100-yard dash. The 200 metres came from the furlong, and the 400 metres from the quarter-mile race.

Technology has greatly improved sprint times. Things like starting blocks, synthetic tracks, and better shoes have made a big difference. In 1924, runners dug holes to start. The 100-metre world record was 10.4 seconds. By 1948, with starting blocks, it was 10.2 seconds. Today, it's 9.58 seconds, showing how much faster athletes have become!

What Makes a Great Sprinter?

Some natural factors can help a sprinter's potential:

Sprint Races and Competitions

Common Sprint Distances

60 Metres Sprint

Start of the women's 60 m at the 2010 World Indoor Championships

• This race is usually run indoors on a straight track.
• Some of the fastest runners reach their top speed around the 60-metre mark.
• Younger athletes often start with the 60 metres outdoors.

100 Metres Sprint

• This race happens on the straight part of a standard 400-metre outdoor track.
• The person who holds the world record in this race is often called "the world's fastest man or woman."
• It is mainly an outdoor race.

200 Metres Sprint

A 200 m bend

• This race starts on the curve of the track. Runners are staggered so everyone runs the same distance.
• It finishes on the home straight.
• The 200 metres is run both indoors and outdoors.

400 Metres Sprint

• Runners also start staggered on the track to make sure they all cover the same distance.
• This race is run both indoors and outdoors.

4 × 100 Metres Relay

Allyson Felix, at London 2012 Summer Olympics

• In this team race, four runners each sprint 100 metres.
• They pass a baton to each other within special "exchange zones."

4 × 400 Metres Relay

• This is another team race where four runners each sprint 400 metres.
• They also pass a baton in exchange zones.
• This race is often the final event at track meets.

Historical Sprint Distances

Some sprint distances were popular in the past or are less common today.

100 Yards Sprint

• This was the standard outdoor sprint in countries that used imperial measurements.
• It was a main event in American high school sprinting until 1980.
• The unofficial world record for men is 9.07 seconds, set by Asafa Powell.

150 Metres Sprint

150 metres final at the Manchester City Games 2009

• This informal distance helps 100m runners build stamina or 200m runners improve speed.
• Famous sprinters like Usain Bolt have run exhibition races at this distance.
• Usain Bolt set a record of 14.35 seconds in 2009.

Stadion Race

A race scene from Ancient Greece.

• The stadion was the main short sprint in ancient Greece.
• It was the length of a stadium, but stadiums varied in size. For example, the stadium at Delphi was 177 metres long.

Diaulos Race

• The diaulos was an event in the Ancient Greek Olympics.
• It was double the length of a stadion race.
• There was also a special sprint called the hoplitodromos, where runners carried a large shield and wore a helmet!

Essential Sprinting Equipment

Running Shoes

Sprinters usually need two types of shoes: training shoes and sprinting spikes.

Sprinting spikes are very light. They have a thin cushion on the heels and a stiff plate on the front. This design helps runners stay on their toes. The plate has holes for metal spikes, which grip the track. These spikes come in different sizes and styles. Most tracks have rules about what kind of spikes you can use.

Starting Blocks

Starting blocks are not always required, but they are very helpful for sprint events. They are a piece of equipment with two adjustable footpads attached to a central rail. Blocks help athletes push off the track as fast and powerfully as possible.

Setting Up Starting Blocks

Here's a basic way to set up starting blocks:

• Place the blocks in the center of your lane.
• Your stronger foot goes in the front block, set at about a 45-degree angle.
• The front block should be about 1.75 to 2 foot lengths from the starting line.
• Your other foot goes in the back block, set a bit higher.
• The back block should be about 3 to 3.5 foot lengths from the line.
• Your hands go on the ground, shoulder-width apart, just behind the line.
• Keep your arms straight.
• When you get ready, your hips should be slightly above your shoulders. This helps you lean forward.
• Your front leg should have a 90-degree bend at the knee. Your back leg should be bent about 120 degrees.
• When the gun fires, push off hard! Your back foot will be the first to leave the block.

Baton for Relays

A baton is a must-have for any relay race. Runners pass this short, lightweight stick to each other. They do this within special "exchange zones" on the track. Batons are typically about 30 cm (1 foot) long and 3.8 cm (1.5 inches) wide.

Timing Systems

Stopwatches

Coaches often use stopwatches during training. They help measure how fast athletes run and how long they rest. However, stopwatches are not always super accurate for official races.

Automatic Timing Systems

Fully Automatic Timing (FAT) and gate systems are used for official races. These systems are very precise. They can measure times down to 1/1000 of a second!

Who Manages Sprinting Rules?

As of 2021, World Athletics (WA) is the main organization for track and field around the world. Every country that wants to compete in WA events must be a member.

Rules of Sprinting

Starting the Race

Jeremy Wariner beginning a race from the starting blocks

Starting blocks are used for all sprints up to 400 metres and for the first runner in relay races. These blocks have adjustable footplates. Races begin with the sound of the starter's gun. The commands are "On your marks" and "Set." Once all athletes are ready, the gun fires, and the race starts.

For the 100 metres, all runners line up side by side. For races like the 200, 300, and 400 metres, which have curves, runners start at different points. This is called a "staggered start," and it makes sure everyone runs the same distance.

If there's a problem with the start, a green card is shown. This means no penalty. If a runner is unhappy with the track after "on your marks," they can raise a hand. The referee decides if the reason is valid. If not, the athlete gets a yellow card (a warning). If they already have a warning, they are disqualified.

False Starts

A false start happens if a runner moves too early. According to World Athletics rules, an athlete must not start moving until after the gun fires. If they move before the gun, it's a false start.

Since 2010, if an athlete makes a false start, they are immediately disqualified. Before that, you could sometimes get one warning. Now, if your hands leave the track or your feet leave the blocks while in the "set" position before the gun, you are out of the race.

Staying in Your Lane

Sprint lanes in Örnsköldsvik, Sweden, as seen from the 100 m starting point

In all Olympic sprint events, runners must stay in their assigned lanes. These lanes are about 1.22 metres (4 feet) wide. If a runner goes outside their lane to gain an advantage, they can be disqualified. However, if another runner forces them out, or if they briefly step out without gaining an advantage or blocking anyone, they might not be disqualified.

Crossing the Finish Line

The finish of the 1987 East German athletics championships

The winner is the first athlete whose torso (the main part of their body, not an arm or foot) crosses the finish line. Special electronic timing systems use "photocells" to record the exact moment. These systems are very accurate. Photo finish cameras are also used to help judges see who crossed first in very close races.

World Records in Sprinting

These tables show the fastest times ever recorded in various sprint events.

Worldwide Sprinting Events

• African Games
• Asian Games
• European Athletics Championship
• The Olympic Games
• Wanda Diamond League
• World Athletics Relays
• Youth Olympic Games

Sprint Training Tips

While some people are naturally fast, all athletes must train hard to be their best. Sprint training includes different running workouts. These workouts help improve how fast you start, your top speed, and how long you can keep that speed. Sprinters also do intense strength training and jumping exercises. All these methods help athletes become stronger and more powerful, so they can run even faster!

Building Strength and Balance

It's important for sprinters to have balanced muscles. They try to avoid one side of their body being much stronger than the other. For example, both legs should have similar strength. If one side is too strong, it can lead to injuries or make running less efficient. Training methods help prevent this.

When sprinters run around curves in the 200m and 400m races, their strides become uneven. One leg takes a shorter step, and the other a longer one. To keep their leg muscles balanced, they sometimes run clockwise around the track during practice. This helps both legs develop strength evenly.

Starting from blocks is also an uneven action. One foot pushes off harder and longer. To keep leg strength balanced, athletes switch which foot they put in the front block during training. This helps all their muscles grow evenly, improves their overall running, and reduces injury risk. In actual races, sprinters use their strongest and preferred starting position.

Related pages

• Middle distance race
• Long distance race
• Walking race
• Hurdle race
• Relay
• Steeplechase
• Cross-country race
• Marathon

See also

• Sprint cycling
• Athletics at the Summer Olympics
  • 60 metres at the Olympics
  • 100 metres at the Olympics
  • 200 metres at the Olympics
  • 400 metres at the Olympics
  • Sprint hurdles at the Olympics
  • 400 metres hurdles at the Olympics
  • 4×100 metres relay at the Olympics
  • 4×400 metres relay at the Olympics