How to Run a Faster 100M

How to Run a Faster 100M

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The proper training can improve your time in the 100-meter sprint.

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The 100-meter dash is usually the shortest sprinting event in track and field. The difference between winning and losing this brief run can be a matter of only seconds or milliseconds. Because of this, each runner must work to reduce his time in the event as much as possible. Making improvements in reaction time, technique, strength and cardio can shave off those precious seconds or milliseconds needed to fly by the competition and earn the gold medal.

Reaction Time


Train your reaction time by practicing your sprinting starts; this will enable you to react faster when the starter gun is fired or horn is blown at the beginning of the race. Perform these drills at each practice during track season, or five times a week.


Start out with one foot positioned on each starting block. Balance your body by extending your arms down to the ground, slightly more than shoulder-width apart, with your elbows straight and body relaxed. Align your head and neck with your body and look ahead down the track. Prepare to push off the starting blocks with your front foot and bring your back foot forward to take the first step once the gun is fired.


Ask a friend or coach to work with you so she can fire the gun or blow the horn to simulate the start of the race. Practice short 10-meter sprints coming off the blocks to the sound of the gun or horn; this will help you get used to reacting to the loud noise and help you get your footing down as you come off the blocks. Adjust which foot you place on the front and back block according to which position is most comfortable and allows for the most explosive start.



Practice running the 100-meter sprint while focusing on the correct form to train your body to run properly in the race. Perform these drills at a high intensity each practice, or five times a week, to increase speed through proper form.


Lean slightly forward at the beginning of the race, when you first come off the blocks, to drive the sprint. Transition to an upright position and keep your head in line with your neck and body. Keep your jaw, neck and shoulders relaxed.


Pump your arms in a back-and-forth action; do not allow them to go side to side or cross in front of your body. Keep your elbows at 90 degrees, your arms and hands relaxed, your fingers loose and your wrists positioned so your thumbs are facing up.


Run lightly on the balls of your feet with your toes pointed forward. Drive your self forward with your legs by running with high knees. Fully extend your rear leg to push off the track with each stride.



Perform strength-training exercises three to five times a week to build your leg muscles and increase speed.


Perform body-weight exercises such as traditional squats, single-leg squats and lunges to increase strength in your glutes, quadriceps and hamstrings. Perform calf raises to develop your calf muscles; these exercises will increase strength in your legs and help you run faster.


Perform plyometric leg exercises such as jump squats, high knees, squat jacks, burpees, lateral jumps and jumping lunges. Perform these exercises to strengthen your legs, improve your agility and increase your running speed.


Hold a dumbbell in each hand while performing squatting exercises to increase the intensity of the workout and improve leg strength more quickly. Use ankle weights to increase the intensity of leg-lifting exercises and gain leg strength more quickly.



Perform aerobic exercises during each practice or five times a week to improve endurance throughout your sprint, this will help your body become more efficient and allow you to run faster. Exercise aerobically for at least 30 minutes per session.


Run sprint drills for the distances of 100 meters, 200 meters and 400 meters; conditioning with sprints will help you gain speed as you get used to consistently running short distances.


Run long-distance drills for the distances of 800 meters and 1600 meters; conditioning for longer distances will improve your overall endurance and make the 100-meter event easier to run.

Things Needed

  • Starting blocks
  • Starter gun or horn
  • Dumbbells
  • Ankle weights
  • Track spikes


  • Practice your running drills wearing track spikes to get used to the shoes you will need to wear during the event. Work with a friend or coach to help you with your starts and so he can help evaluate your running form.


  • Consult with your physician before you begin any sport or exercise routine to make sure you are fit enough to engage in the recommended exercises. Stretch and warm up properly before beginning any exercise routine to avoid injury.


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