Have you ever watched a video of yourself running at a trial and thought, “Why did that feel so much faster?” Many handlers assume the answer is that they need better fitness, more strength, or younger legs. More often than you might think, the biggest limiter isn’t your engine—it’s how efficiently you’re using it.

Just like a shopping cart with a crooked wheel, you can still get where you’re going, but you’ll work much harder than necessary.

1. Speed Starts With Efficiency

Every sprint begins with a limited amount of energy. The goal isn’t simply to produce more effort—it’s to use the effort you already have more effectively. Small movement errors repeated over dozens of strides quietly drain energy and make running feel harder than it should.

Common energy leaks include:

• Poor posture
• Excessive muscle tension
• Inefficient arm movement
• Stride mechanics that waste energy

The less energy you waste, the faster you’ll move.

2. Two Common Sprint Mistakes That Cost You Speed

When handlers want to run faster, they often make two instinctive mistakes. They reach farther with each stride and they tense their entire upper body, believing more effort equals more speed. Unfortunately, both habits make sprinting less efficient.

Two of the biggest energy leaks are:

• Over-striding, which acts like a brake every step
• Clenching your jaw, fists, and shoulders
• Trying harder instead of moving better
• Wasting energy that could be driving you forward

Running should feel powerful—not forced.

3. Feeling Slower Doesn’t Always Mean You’re Getting Older

It’s true that aging changes our bodies, but it’s rarely the only reason handlers lose speed. Over time we move less, sit more, lose mobility, and gradually develop movement habits that make running less efficient. Many people blame age when the real opportunity is improving mechanics.

Contributors to slower running can include:

• Reduced mobility
• More time spent sitting
• Loss of athletic movement
• Changes in posture and coordination

Better movement can often restore speed and confidence.

4. Sprinting Is a Skill You Can Improve

The exciting part about sprint mechanics is that they’re highly trainable. You don’t always need more conditioning or longer workouts—you need to identify what’s costing you speed and address it first. Small improvements in technique often lead to running that feels both faster and easier.

Focus on:

• Improving movement quality before increasing effort
• Learning to identify your biggest limiter
• Practicing targeted sprint drills
• Building efficiency one stride at a time

When you move better, you waste less energy.

The Bottom Line

Many handlers assume they’re slow because they’re out of shape or getting older. In reality, inefficient movement may be costing them far more speed than they realize.

Key takeaways:

• Speed is about efficiency as much as fitness.
• Small movement errors become big energy leaks.
• Age matters—but mechanics matter too.
• Better movement can help you run faster with less effort.

Want to improve your sprint mechanics?

My new Fix Your Sprint class through FDSA is designed specifically for dog handlers who want to move faster, feel more athletic, and stop wasting energy while they run.

Over three weeks you’ll learn to identify your biggest movement limiter, improve your mechanics with practical drills, and build a sprint plan you can continue using long after class ends.

Class starts July 1st!

 

Looking to take your dog agility fitness to the next level? Check out our programs, designed specifically for dog sport handlers.