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Striding So as you can see, the start is a major part of a sprint. Once you are ready to start your stride there are two things you will need to do: make your strides fast and long. Quick strides can often be short which will not get you down the track that fast and long strides can often be slow. This is where practice comes in because each sprinter needs to find that perfect combination between the perfect stride length that will still be fast. You need to lift your knees high and pump your arms in rhythym. Practice will improve your techinique and training will improve your strength so that you can make your stride longer and still be fast. So you want your stride to be smooth, rhythmic and unstraining. In the 200 meter and the 400 meter, you will be running around the curve part of the track, once in the 200 and twice in the 400. Curves slow you down so you need to practice running the curves. In curves, run near the inside lane always because the inside lane is the shorter distance around the track. 
Even in the 100 meter dash, sprinters cannot maintain the acceleration they had at the start. Energy must be conserved for the finish so that you have the strength for a strong finish. To conserve energy, loosen the muscles in your shoulders, don't dig your fingers into your palms, relax your jaw and neck, and breathe deeply and rhythmically through both your nose and mouth. You need oxygen to make those muscles go!
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