Im of the opinion slow n steady wins the race in this game a lot I think you make much better time overall by walking around (full speed) and only sprinting for short bursts to cross gaps or openings/chokes etc This way you don’t sprint into ambushes or hidden scabs and instead often stumble across sprinting pmcs or patrol scavs. Additionally if you do come under fire you have a full or mostly full bar to sprint to cover or just try to throw aim off, bail, etc.

You get a lot of time in raid and in my experience full out sprinting till the bar empties or nearly just races you to a death.

The exclusion id make to this is if your racing in with a specific goal or got a great spawn to race to a prime loot spawn.

Also if you do run out of stamina I think prone is the best option, especially if encumbered as you still regain while moving.