The 100 meter sprint is one of the most common running races that a person can participate in. This running competition is usually competed at the high school, college, national and Olympic levels. Although it sounds easy, the 100 meter sprint takes practice and hard work. There's a lot to prepare if you want to be able to enter the 100 meter race with a good record time. Unfortunately, many people enter the 100 meter race without preparation, thinking they will do well. With the right preparation, they could have easily cut a few seconds off their final score.
Step
Part 1 of 3: Preparing for the Sprint
Step 1. Prepare for the race
In order for you to be ready for the 100 meter race, you'll need to do some general exercises first. You should improve your overall cardiovascular system and do some resistance training. In short, you have to improve your overall physical qualities. Consider the following:
- Do weight training to improve fitness level.
- Do long distance running twice a week to improve your general cardio ability.
- Make sure you rest 2-3 days between workouts.
Step 2. Set goals
You should set goals in terms of the time you want to reach in the 100 meter run. Don't set anything too ambitious, you don't need to rush to proclaim yourself a world-class athlete. Set goals that make sense and can make you feel proud.
- A good time for a top competitor is 10 seconds.
- A good time for high school runners is 12-13 seconds.
- Usually women are about 1 second slower than men.
- A reasonable goal as a starting score is 15-17 seconds.
Step 3. Prepare the start block (foot start) to practice the starting position
Running 100 meters requires you to start in a certain position so that you can push your body with maximum strength and momentum forward. To do this, many professional coaches and athletes recommend and use starting blocks that are designed to place the feet and legs in the best position to build momentum. Once you have your starting block set up, practice your starting position:
- The front foot will be about 1 meter from the starting line.
- The back foot will be in such a position that the tip of the thumb is in line with the heel of the forefoot.
- The body will lean forward towards the starting line.
- Arms will be spread shoulder width apart from each other.
- The hand will touch the starting line with the index and thumb extended along the line.
Step 4. Practice the starting position
Basically, starting position and starting technique can cause you to lose or win a sprint race. Not only are sprints more intense, they also involve using more muscle groups than regular running, and require certain techniques to allow you to harness your energy and strength to get along the track. You'll need to work on your technique, relying on your starting position, so you can build up the most of the momentum in the race. To start the 100 meter sprint:
- The back leg, starting in an outstretched position, will take the first quick step and shoot forward.
- The front foot will then move forward rapidly to propel you forward.
- Your hips will stretch out and throw you up and forward.
Step 5. Do a sprint exercise
Once you've worked to improve your general fitness and set goals for the 100 meter run, you should start doing some sprinting exercises. Practicing sprints is the only way to really improve your running score. However, keep the following in mind:
- You should see improvement after a week or so.
- Do sprint exercises 3-5 times a week.
- Do not overtrain because the body needs time to rest.
- Record the time each time you practice running.
Part 2 of 3: Getting Rest and Nutrition before the Sprint
Step 1. Get enough sleep the night before
Make sure you sleep well before the race. You need between 8-9 hours of sleep, depending on your age and gender. However, getting enough rest for the race is critical to your success in the race and setting the best time.
- Go to bed early so you have more time to prepare in the morning before the race.
- Don't drink alcohol even before the race. Alcohol consumption will affect the quality of sleep, make you feel tired, and even cause adverse effects after drinking alcohol (hangover).
- Avoid oversleeping. This can leave you feeling tired and giddy.
Step 2. Eat a good breakfast before the race
While some professional athletes don't really care what they eat before a big race, you should eat a balanced, nutritious meal the morning before your run. However, you have to make sure your body gets everything it needs to maintain energy levels during the race so it doesn't drop.
- Vegetable omelet can be a good choice.
- A bowl of cereal with fruit is also a good choice.
- Drink a glass of orange or cranberry juice with your breakfast.
Step 3. Stretch and warm up
Before entering the race arena, make sure you stretch and warm up. Stretching and warming up will relax your muscles and revitalize your cardiovascular system. Without stretching and warming up, the body will be activated in a cold state (cold start) and you could lose a few precious seconds or experience sudden cramps.
- Do a slow jog for 10-20 minutes before sprinting. Make sure you don't burn out, and give yourself plenty of time to recuperate before the sprint.
- Do stretches for the thigh and calf muscles. Whatever type of stretch you choose, do it for 10-30 seconds with 2-4 reps.
- Do stretches for the feet and ankles. Whatever type of stretch you choose for your feet and ankles, don't overdo it. Make sure you take enough time before the race.
- Some types of stretches that you can do include standing with your thumbs, butterfly stretches, standing soleus stretches, Achilles stretches, and shin stretches.
Step 4. Drink plenty of water
Water will keep you hydrated before the race. There's nothing worse than getting thirsty after 50 m and having to slow down. To prevent this, drink plenty of water. However, be careful not to drink too much. Don't drink more than one bottle. You won't be that thirsty anyway. After drinking, wait about 5 minutes before running. Otherwise, you could feel nauseous midway through the race.
Part 3 of 3: Race
Step 1. Make a good running start
The 100 meter run is one of those competitions where the end result is often determined by the start. If everyone darts forward and you stumble, chances are you won't be able to catch up with them. That way, getting off to a good start will give you what it takes to finish the race well and get a lap time that doesn't disappoint.
- Make sure you get a good start when you leave the start block.
- If you don't use a starting block, use your forefoot to provide propulsion.
- Once you're running, use your arms to pick up speed and break through the air. Do the same with the legs.
Step 2. Keep yourself straight as you run
Since you started in a bent position, you'll continue to run that way if you don't straighten yourself up. If you don't straighten up, you slow down and risk causing you to fall and possibly injure yourself. Make sure you:
- Head up about 30-40 meters after darting from the starting line. In other words, you have to straighten up before going two-thirds of the way.
- However, don't look like a pole as this will create more air resistance.
- Maintain an aerodynamic position, but don't be too upright.
Step 3. Boost your pace mid-race
In the middle of the race (around 50-75 meters), most people will start to lose speed. This is because they spend too much energy to get a good start. So that you can take advantage of the conditions these other runners are in, keep increasing your pace. If you feel tired, look at the finish line. You will notice that the line is not too far away. Keep speeding up to the end of the track, don't slow down until you've crossed the finish line.
Step 4. Push your body forward suddenly towards the finish line
To cut some time off your final score, push your body forward towards the finish line. The better your ability to run 100 meters, the better your ability to determine when it's time to charge forward. Use all your remaining strength to throw chests towards the finish line. The linesman usually stops the stopwatch when the chest (not the head) crosses the line. For that reason, you should throw the chest forward.
Step 5. Avoid common problems
There are some common problems that sprint runners experience. If you work on this problem, chances are you'll be able to cut a few crucial seconds off your lap time and become a better sprinter. Make sure to:
- Improve body coordination. Often times, many runners begin to lose coordination and body control when they reach their maximum speed after covering about 50 meters. Try to control your posture, keeping your feet flat, and your shins perpendicular to the ground when they touch.
- Be sure to harness your power and strength in a focused way after the start. Many runners have trouble maintaining focus early in the sprint. Don't panic and run in a hurry. Stay focused on keeping your body straight as you shoot forward.
- Towards the finish line, don't rush forward too fast. If you do it too quickly, you're likely to miss your target and lose valuable time. The best way to prevent this common mistake is to practice it over and over again.
Tips
Maximize recovery time:
You can achieve maximum recovery with hot and cold showers, deep tissue massage and regular stretching while resting.
- Practice your start. A good start is the key to a satisfying ending.
- As you approach the finish line, do a dive (chest bend) so you can reach the finish line faster!
- If you're taking part in a 100 meter sprint, hold your breath on the "Ready" signal before running. When the gun is fired, exhale while running fast from the start block.
- Practice speed with 120 m or 200 m reps.
- Stay on your track!
- If you are racing with other runners, shake their hand after the race.
- Stay focused on the finish line, don't look back.
