Sports Photography Tips for Runners

Sports action photography tips for runners is about more than just capturing a moment – it’s about the sound of feet pounding the pavement, the steady rhythm of breath, and the determined look in the eyes. For me, it’s not simply taking a photo; it’s about freezing a moment of raw human effort and emotion. In this post, I’ll share a glimpse into my process for race day photography – the thought behind my settings, the challenges I face, and the satisfaction of handing over those shots to the runners themselves.

 Preparation is Everything

Long before the first runner hits the starting line, my day begins. The night before, my gear gets a thorough check. Lenses are wiped clean, memory cards are formatted, and everything is packed neatly into my bag. There’s nothing worse than realising you’ve forgotten something essential at the last minute – especially when you’re about to miss that perfect shot because of something small like a dusty lens, unformatted card or your monopod.

Location is just as important as the gear. I scout out spots that offer more than just a clear view. Trees provide shade, softening the light and avoiding harsh shadows that could spoil a shot. And I always try to ensure the background is clean and uncluttered, so the runner remains the focus of the image.

 A Balance of Technique and Creativity

When the race kicks off, my camera becomes an extension of me. I use a Nikon D7100, paired with a Sigma 70-200mm f2.8 Sport lens. It’s a versatile combination, allowing me to get both wide shots and tight close-ups, pulling the runner out of the crowd and making them the centre of attention.

I usually start with a shutter speed of 1/1000 sec to ensure the image stays sharp even at fast speeds. If the sun is out in full force, I might even push the shutter speed higher. The f2.8 aperture is perfect for that lovely bokeh effect, blurring the background and really highlighting the runner.

ISO is always a balancing act. Early in the morning, when the light is still low, I may shoot at ISO 800 or 1000. The D7100 is a solid workhorse, but higher ISOs can introduce noise, so I always keep an eye on getting the best exposure without compromising on image quality. As the sun rises, I gradually reduce the ISO to between 400 and 100 for crisper, cleaner shots.

 Finding That Perfect Moment

Standing at one spot does not always work for capturing runners in motion. I’m always looking for the next location, looking for different angles, perspectives and backgrounds. Whether it’s capturing a runner in mid-air, legs suspended in that graceful, powerful stride, or focusing on the raw emotion of the race – the exhaustion, determination, and sometimes even joy – these are the moments I’m after. In sports photography tips for runners, finding the right angle can make all the difference in conveying the strength and emotion of the race. Whether it’s a runner mid-stride or a close-up of their focused expression, the right perspective adds depth to the shot.

 The Editing Journey

After the race, the work continues. The first task is to safely transfer the images from the memory card to my hard drive. Then, I bring them into Lightroom, where the magic happens. Selecting the best shots is key, and anything blurry or off-focus gets tossed out.

Editing can be a long process. Depending on how many images I’ve taken, I can spend anywhere between 4 to 8 hours editing all of the photos. This is when I edit colours, contrast, and sharpness, making sure each photo truly tells a story and captures the spirit of the race.

 Photofrog and Beyond

Once the images are ready, I upload them to Photofrog, a platform that lets runners find and purchase their photos easily. It’s a fantastic tool for both photographers and runners, making it simple to access race memories. I then share the link on Facebook and to the Cape Town Runners Pictures group and then Instagram, tagging the runners and race organisers or running clubs. 

Seeing the responses roll in is always rewarding. There’s something special about seeing someone’s face light up when they find that perfect shot of themselves crossing the finish line. With sports photography tips for runners, sharing these captured moments through platforms like Photofrog allows athletes to relive their achievements and see the power of their performance in stunning detail.

More Than Just a Photo

For runners, these images are more than a simple photo. They’re a lasting reminder of all the hard work, early mornings, and determination it took to get to the starting line – and, most importantly, cross the finish line. These images capture the thrill, the exhaustion, and the pride of race day, and they’re something to share with friends and family.

Photography Tips for Runners:

Smile: A genuine smile can transform a good photo into a great one. 

Keep your posture in check: Stand tall, with your shoulders back and arms swinging naturally.

Want to try a jump shot? Time it right! If you jump too late or get too close, I might miss the shot –

so aim to leap when you’re at least 10 to 15 meters away from me for the best results!

A good posture makes you look more confident and athletic in photos.

Be aware of your surroundings: Try to avoid running directly behind other runners, as this can block the shot.

Avoid distractions: If you’re in a group, try to avoid blocking other runners or being blocked yourself.

It helps keep the shot clean and focused on you.

Race Day Photography tips:

Experiment with angles: Don’t be afraid to get low – When you shoot from a lower angle, the runner appears larger and more dominant in the frame. This perspective exaggerates their movement and makes them look more powerful and heroic. 

It helps convey the physical effort and determination involved in running, which is often key to capturing the spirit of the day. 

Focus on the emotion: It’s not just about action; it’s about capturing the determination, the joy, the pain, and the triumph.

Build relationships: Take time to connect with runners and race organisers. Good networking goes a long way in this field.

Burst mode is your friend: It increases your chances of capturing that perfect shot, especially when dealing with fast-moving subjects.

Create your own editing style: Don’t feel pressured to follow trends. Find a style that speaks to you. Learn from other photographers too and support one another!

Don’t forget to hydrate: Photographing a race can be exhausting too, so make sure you stay hydrated!

The Enduring Appeal of Sports Action Photography

Sports photography isn’t just about knowing your gear; it’s about knowing the event, the athletes, and the emotions involved. It’s a delicate mix of technical know-how and artistic vision. For me, it’s a passion that continues to inspire and challenge me.

I hope that by sharing a bit of my process, I’ve given some insight into the world of sports photography for photographers and tips for runners. And for the runners, I hope this gives you a deeper appreciation of the effort that goes into capturing those moments you treasure so much. After all, every picture tells a story – and it’s one that I’m proud to help tell.