When to sprint?

Firstly let me thank everyone on this sub for all the support they provide, and secondly let me apologise for asking so many questions!

I seem to be in the mindset that sprinting is key to the game, I mean in theory you cover more ground and progress further from this right? This is where my logic must be wrong.

I'm working on leaving R2 well alone while on the ball, but when it comes to defending I'm a mess, I seem to run past the ball carrier leaving me exposed, or simply never am able to catch the opponent. When alongside should I be pressing tackle to knock him off the ball? I know to most this will all be painfully obvious, and I have tried looking into this more, but to no avail, so any support or advice will be hugely appreciated!

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