Sprinters use starting blocks to decrease the amount of time it takes them to reach maximum speed. The shorter the race, the more important this quick acceleration becomes. Starting blocks are used by nearly all 100 and 200 meter runners. As the racing distance increases, some runners prefer a standing start. While milers never start in blocks, 400 and 800 meter runners may or may not, depending on personal preference.
Function
Starting blocks have two important functions in racing. They provide a firm surface for the runner to push from, maximizing forward propulsion. They also place the runner in the ideal position to get a strong start, enabling the runner to reach peak speed in a shorter distance than a standing start.
Features
Starting blocks consist of two pedals. Adjust the pedals so they are approximately as far apart as the length of your shin. Place the entire set-up so the front pedal is about two of your own foot-lengths behind the starting line. Some starting blocks require an assistant to sit behind them and brace the blocks when you take off running, while others include a spiked bottom surface that grips the track.
Considerations
Starting blocks require skill to use properly. Don't save the starting blocks for race days, get them out regularly to practice not only starting out of the blocks, but setting yourself in them. Crouching in starting blocks, with your hips above your shoulders and only your thumb and forefinger touching the track is a precarious position. If you aren't comfortable getting set in this position and waiting for the start, you are likely to either false start or react too slowly at the gun.
Misconceptions
Starting blocks are designed to place your body in position to accelerate as rapidly as possible. Without a certain amount of strength and training, the blocks are useless or may even slow you down. Inexperienced runners often pop straight up coming out of the blocks, which defeats the purpose of using starting blocks. Instead, push forward out of the blocks, gradually increasing speed and straightening up over the course of several meters.
Expert Insight
Having a preset routine before the start of your race is important when using starting blocks, states Nick Stebenne, sprint specialist for Everything Track and Field. The routine can be as simple as a sprint run out, followed by several tuck jumps, before backing into the starting blocks. Having the same routine before each race ensures you are ready, physically and mentally, to take off out of the blocks the instant the gun sounds.
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