Sprinting with proper form and mechanics will help prevent injury and increase your speed. The foot strike is one variable that can make a huge impact, literally. The part of your foot absorbing the pressure when you run controls your ability to accelerate and remain stable. Some people sprint from their toes, others go off the ball of the foot and some strike the ground heel first. Every runner has her own style and comfort zone but that might not always be what will give her the best results.
Heel Strike
The natural motion during walking takes the foot from the heel, rolls it forward on the ball of the foot until reaching the toes. The body propels forward by pushing off with the toes. This might be the most natural motion but it might not be the best option for sprinters. Striking heel first keeps more of the foot on the ground longer, which can slow you down.
Balls of Feet
A midfoot strike or landing on the ball of the foot when running keeps a bit more stress off of the legs than a heel strike thanks to your leg remaining bent throughout the stride. This method is an improvement to heel first because the foot-to-ground contact is less. The ball of the foot also supplies a lot of power for better drive forward and maintains a firm base.
Toe Strike
It is not essential for sprinters to focus on form in terms of endurance. Long-distance runners have to plan for getting tired and reaching a point at which their form begins to suffer. Sprinting from the toes possibly offers the most rapid choice for sprinters. Sticking to a toe strike does relieve the joints of the legs by absorbing more with the feet. The foot also has the least ground contact, creating a smaller, quicker stride. The down side is you compromise some stability.
Stretching
In addition to the foot strike, stretching the muscles affects sprinters greatly. Regardless of which part of the foot you land on, the leg muscles involved are the same. These muscles are required to operate at their maximum throughout the race. Warming up with stretching loosens them and allows for smoother motion and helps prevent injury.
