The biomechanics of sprinting is a very interesting yet complex thing. Every source has their own opinion about how to move the legs, arms and body but almost no one backs up their opinion with proper science and mechanics.
This video to helps you understand how certain techniques taught to elite runners helps them push the human body to the limits. The great thing is that the techniques here can be utilised by any runner, regardless of skill level.
The aim of the acceleration phase to create an aggressive forward lean to maximise horizontal force production whilst ensuring there’s just enough vertical force to keep your body from stumbling. For the maintenance phase of running, you want to land with your foot underneath the center of mass, push off the ground using your entire posterior chain of muscles and finally you want to minimise the moment of inertia of the leg in the recovery phase.
