In a bunch start, the toes of your back foot are almost even with the heel of your front foot. Your legs will be very close together, making you look bunched up - hence the name, “bunch start. " In a medium start, the knee of your back leg is even with the heel of your front foot, putting more space between your legs. In an elongated start, your back leg is stretched back considerably further than the heel of your front foot.
Hip circles. Standing with your hands on your hips and your feet slightly more than shoulder-width apart, rotate your hips clockwise. After a few repetitions, rotate your hips counter-clockwise. Leg swings. Stand next to a wall or fence for balance. With your right hand on the wall, swing your right leg backward and then forward for a few repetitions. Turn around and repeat with your left leg. Half-squats. Stand up straight, then slowly bend at the knee until your thighs are parallel with the floor. You might want to stretch your arms out in front of you for balance. When your thighs are parallel to the floor (about “halfway” down), slowly press back up, keeping your back straight.
Other types of running “spikes. " There are spikes for long distance, middle distance, field events, and even cross-country running. If you already own a pair of these, they will do fine for recreational sprinting. Lightweight training shoes or running shoes. Sometimes these are advertised as “spikeless” sprinting shoes. The important thing is that they are streamlined, with less bulk that will slow down your sprint time. Regular running shoes. These tend to be a bit bulky. They won’t hurt you, but they might slow down your sprint time. If you’re just starting out, these shoes will do in a pinch.
