How to Practice the 100 meter sprint

The 100m sprint is one of the most popular forms of running. The 100m race is popular in schools, universities, and both at national and Olympic levels. It sounds easy, but the 100m sprint requires effort and investment in practice. There is a lot to do to prepare you well for the 100m race. Many people often enter competitions unprepared, because they think they will do well. In fact, they lost a few seconds on their achievement.

Table of Contents

Prepare for the race

Practice. To get fit for the 100m race, you must first spend some time training. You need to improve your overall cardiovascular health and do some endurance exercise. In general, you need to improve your overall physical health. Consider:

Do weight training for good health.
Jog twice per week to improve overall heart health.
Remember to rest 2-3 days between runs. ^{[1] X Research Source}

Set goals. You should set a goal for yourself in terms of time to compete in the 100m. At this point, you should not set too ambitious goals, and also do not compare yourself to world-class athletes. Set a reasonable destination that will make you proud of yourself.

The running time of a top runner is 10 seconds.
For high school students, running well is 12-13 seconds.
Women usually run 1 second slower than men.
A reasonable target to start with is 15-17 seconds. ^{[2] X Research Source}

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Prepare a footrest block to learn the starting position. Running 100m requires you to start in a position so that you can push people with the strongest force and take the momentum to move forward. To do this, many trainers and experts recommend using footrests designed so that the legs and feet are placed in the best momentum. Once you have the footrest block, you begin to practice the starting position:

The front foot is about two feet away from the starting line.
Place the back foot so that the toe is in line with the heel of the front foot.
The body leans forward, towards the starting line.
Arms spaced about shoulder width apart.
The hand touches the starting line, with the thumb and index finger stretched along the line. ^{[3] X Research Sources}

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Practice starting position. Basically, starting posture and starting technique can decide whether to win or lose in a sprint race. Not only does sprinting require more effort, but it also uses more muscle groups than running, and uses running techniques to get the most out of the track. You need to practice running technique, including starting position, to get the best momentum for the race. Start the 100m race as follows:

Initially place the back leg stretched out, which will be the first step forward.
Then immediately step the front foot forward and push you away.
The hips will stretch out pushing you up and forward. ^{[4] X Research Sources}^{[5] X Research Sources}

Practice sprinting. After you have worked to improve your general health somewhat and set a goal of running 100m, you should start sprinting. Sprinting is the only way to really improve your performance. But remember:

You should see some progress after about a week.
Do sprints 3-5 times per week.
Do not exercise too much because the body needs time to rest.
Calculate the time each run. ^{[6] X Research Source}

Rest and nutrition before running

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Get enough sleep the night before the test. Depending on your age and gender, your sleep needs are around 8-9 hours per night. After all, getting enough rest is fundamental to being able to give your best and win the race.

Go to bed early to have plenty of time to prepare in the morning before the test.
Avoid drinking alcohol that night. Alcohol affects your sleep, making you tired and dizzy.
Do not oversleep or oversleep as you will be tired and lethargic. ^{[7] X Research Sources}

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Eat a nutritious breakfast before the competition. Although some professional athletes don’t matter what to eat before an important competition, it’s a good idea to eat well at the time. Don’t overeat and don’t overeat sweets or carbohydrates. In short, you have to make sure your body has enough energy to fuel the race without being exhausted.

An omelet with greens is a good choice.
A bowl of cereal with fruit is also good.
Drink a glass of orange or cranberry juice with a meal. ^{[8] X Research Sources}

Stretch and warm up. Before the exam, you must stretch and warm up your body. Stretching and warming up will help relax the muscles, putting the cardiovascular system in a prepared state. If you don’t warm up, your body will have a “cold start,” and that’s the risk of a few seconds delay or sudden cramping.

Jog for 10-20 minutes before sprinting. However, you must not run out of energy, make sure there is enough recovery time before the test.

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Drink a lot of water. Provide enough water for the body before the race. There is nothing worse than getting thirsty after 50m and having to slow down. To avoid this you must drink plenty of water. Be careful not to drink too much water, don’t drink more than 1 bottle, you can’t be that thirsty anyway. After drinking water, wait about 5 minutes before running, otherwise you may feel nauseous halfway through the run. ^{[9] X Research Source}

If you are already dehydrated, start drinking at least a day before the test.

Race

Try to get off to a good start. The 100m sprint is a race where the start often determines the outcome. If everyone else has sped away and you’re stumbling, you probably won’t be able to catch up. A good start will give you what it takes to reach the finish line with good results.

Try to get good momentum when starting.
If you’re not using a foot block, push up with your front foot.
While running, you use your arms to create momentum. Do the same with both legs. ^{[10] X Research Source}

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Stay straight while running. If you start with an arched back, you will continue to run with that position unless you have to adjust midway. Not keeping your back straight will affect your running speed and may cause you to fall, potentially causing injury. Ensure:

Keep your head up for about 30-40 meters after starting to run. In other words, you should stay straight before the first third of the run is over.
However, the body should not be as straight as a pillar, that posture will block the air more.
Maintain a relatively straight body when running, but not too straight. ^{[11] X Research Source}

Work hard in the middle of the race. In the middle of the run (50-75m), most people start to slow down. That’s because they put too much effort into the start. To have an edge over other runners, you have to keep running. If you feel tired, you should look at the finish line. You’ll find it’s not really that far away. Continue pushing all the way to the finish line, without slowing down until you reach the finish line. ^{[12] X Research Source}

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Lean forward. To shorten the time on the leaderboard, you have to lean towards the finish line. During your run, you’ll more accurately assess where and when to stretch. To properly lean in, you should wait until you’ve almost reached the finish line. With all your strength left, you push your chest toward the finish line. Judges usually tick the clock when your chest crosses the finish line, they don’t base it on the head. That’s why you have to lean forward. ^{[13] X Research Source}

Avoid common mistakes. Many sprinters often make some mistake. If you fix these issues, it will shorten the important seconds on the leaderboard. Ensure:

Maintain coordination. Usually people lose coordination and body control when they reach top speed after about 50m. Try to control your running posture, keeping your feet straight and your shins perpendicular to the ground when your feet hit the ground.
Concentrate on exploiting your full strength after starting. Many athletes cannot concentrate their running efforts at the start. Don’t panic, just keep running — focus on maintaining the correct posture as your body rushes forward.
Don’t lean in too early. If you lean in too soon, you’re more likely to slow down and lose valuable time. The best way to avoid this error is to practice repeatedly. ^{[14] X Research Source}

Advice

Starting practice. A good start is the key to good results.
Before setting off, hold your breath when you hear the words “Get ready!” on the starting line. When you hear gunshots, exhale while sprinting from the footrest.
When you’re near the finish line, lean in (lower chest) so you can cross the finish line faster.
Stay focused on the destination, don’t look back.
Make the most of your recovery time:

You can recover fastest by soaking in hot and cold water, massaging deep tissues, and stretching regularly during breaks.

Run on your own track!
Practice running speed on a distance of 120m or 200m.
If you are running against someone else, shake their hand after the race.

Steps

Prepare for the race

Rest and nutrition before running

Race

Advice

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