No foot race measures pure speed like the 100-meter dash. This distance is the shortest among Olympic track events and turns in the highest speeds, with world-class runners frequently finishing in less than 10 seconds. The best 100-meter sprinters have a good muscle base and a high concentration of fast-twitch muscle fibers. These fibers are designed to react quickly and powerfully when activated. However, a key component to running a fast sprint lies in your ability to react. The faster your brain can react and get your body in motion, the more likely you'll be to turn in a personal best time.
Step 1
Lift weights three to four times per week. Building muscle is key to improving your track times. Although too much muscle weight can hinder you, many elite sprinters have very well-developed muscle groups capable of performing the required workload. Each workout day should be followed by a day of rest, and workouts should focus on the legs, core muscles, back and arms---all of these are integral to sprinting. Examples of good workouts to perform are the leg press, squat, hammer press, shoulder press, toe lifts and dumbbell curls.
Step 2
Practice four times per week or more. These practices should feature running at top speeds and at varying distances. Overtraining---running repetitions of 120 to 150 meters---will help improve running endurance and make the 100-meter sprint easier on your body and mind. Practice starting from the starting block to work on your timing and acceleration, two key components of any good sprint race.
Step 3
Clear your mind before a race. Some runners use a relaxation CD or other sports psychology track that can put their mind at ease and improve their focus. This comes into play at the beginning, when runners must focus on the starting gun and time their start perfectly. Nervous minds might be slow to recognize the start of the race and get moving, or they might be too jittery and false start. Most races disqualify runners after two false starts, and having one usually leads to runners being more conservative at the start and turning in slower times as a result.
Step 4
Push with your front foot, and drive forward with your back foot. Many runners struggle to use the starting blocks properly, feeling naturally inclined to push out of the back block. But this does not use a starting block's advantages. Your back leg is intended to be pulled forward when the gun goes off, helping your front leg push off the front block and accelerate down the track. Pull your back leg forward as you push with your front leg to share the workload between both legs and get out of the blocks faster.
Things You'll Need
- Running shoes
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