How To Improve 100m Sprint

By Matt GerholdLast update: 2024-05-26

One of the popular running styles is the 100 meter sprint. The 100 meter race is very popular in educational institutions, as well as at the national and Olympic levels. The 100 meter sprint requires effort and practice even though it seems simple. To get ready for the 100m race, you have to perform many different tasks. Inadequate preparation is a common practice among competitors who believe they will succeed. They literally wasted just a few seconds on our success. So how to improve 100m sprints? Read our article.

Prepare for the race


You must first set aside time to practice if you want to be prepared for the 100-meter event. You need to conduct some endurance training and enhance your general cardiovascular fitness. You should generally work to enhance your general state of physical fitness. Consider:

  • For better health and lift weights.
  • Jog twice per week to improve heart health.
  • Consider taking a 2-3 day break between runs

Set goals

To prepare for the 100-meter race, users should set a time objective for themselves. You shouldn't compare yourself to athletes of the highest caliber at this stage or make overly unrealistic ambitions. Plan a path that will take you somewhere honorable for yourself.

  • A top runner's running distance is 10 seconds.
  • Running well for high school pupils is 12–13 seconds.
  • Typically, women run one second slower than males.
  • An appropriate starting point is 15–17 seconds.

Prepare a footrest block to learn the starting position

You must begin a 100-meter race at a position from where you can push opponents with the most force and then use that momentum to advance. Numerous specialists and trainers advise using footrests made with the optimal momentum for the feet and legs in mind in order to achieve this. You start practicing the beginning posture when you have your footrest block:

  • Nearly two feet separate the front foot from the starting point.
  • The tip of the hind foot should be parallel to the sole of the main foot.
  • In the direction of the starting line, the body falls forward.
  • Arms shoulder width apart.
  • Thumb & index finger extend along the starting line when the hand makes contact with the line.

Practice starting position

In a sprint race, your starting position and beginning strategy essentially determine your outcome. Sprinting involves more muscle areas than running and requires more work, but it also makes the most of the track by using running techniques. For the best chance of winning the race, you must rehearse your running form, particularly your stance at the start. the 100-meter event will begin as follows:

  • The initial step will be to first straighten the back leg.
  • Then instantly advance with your front foot & push you away.
  • Your hips will extend, lifting you upward and forward.

Practice sprinting

You should begin sprinting after you've worked to enhance your overall health and have established a target of running 100m. Sprinting is the sole way to improve your performance significantly. But bear in mind:

  • After about a week, some improvement must be seen.
  • 3–5 times per week, sprinting.
  • Don't overwork because your body needs rest.
  • Determine the runtime.

Rest and nutrition before running

Get deep and enough sleep the night before the test

Your required amount of sleep per night varies based on your age & gender. In order to perform at your peak and win the race, having enough sleep is essential.

  • Get a good night's rest so you can study thoroughly the morning of the test.
  • Don't consume any alcohol that evening. Alcohol disrupts your sleep, leaving you groggy and exhausted.
  • Avoid oversleeping Avoiding oversleeping to avoid fatigue and drowsiness.

Eat a nutritious breakfast for the competition

Even if some elite athletes don't think it matters what they eat before a crucial tournament, it is advisable to eat well during the time. Eat moderately and limit your intake of carbohydrates and sweets. In order to ensure that you can finish the race without becoming weary, you must ensure that your body has adequate energy.

  • An excellent option is an omelet with greens.
  • Fruit-topped cereal is also a tasty option.
  • With each meal, sip a glass of orange or cranberry juice.

Stretch and warm up

You must warm up and stretch your body in preparation for the exam. Warming up and stretching will allow the muscles to relax, preparing the cardiovascular system. Your body will get off to a "cold start" if you do not even warm up, increasing the likelihood of a brief delay or unexpected cramping. Before you race, jog for 10 to 20 minutes. However, to avoid running out of energy, allow yourself enough rest before the test.

Drink a lot of water

Before the race, make sure the body has enough water. Nothing is worse than having to slow down because you're thirsty after 50 meters. You must hydrate yourself well if you want to prevent this. You shouldn't consume more than one bottle of water at a time because you can't possibly be that thirsty. Wait approximately 5 minutes after drinking water before starting a run; otherwise, you might start to feel queasy around halfway through. Start drinking if you're already dehydrated at least one day prior to the test.


Try to get off for a good start

The timing of the start of the 100m sprint often determines the outcome. If others have taken off and you are stumbling, you will have a hard time catching up. A great start will give you everything you need to cross the finish line successfully.

  • When you first begin, try to gain momentum.
  • Push up with the front foot if you aren't using a foot block.
  • You generate momentum with your arms while running. Repeat with the other leg.

Stay straight while running

If you start with arched back, you'll stay in that position unless you need to adjust midway. Failure to keep your back straight will slow your running speed and may cause you to fall, possibly injuring you. Please make sure:

  • After starting to run, keep your head high for about 30-40m. In other words, before completing the first third of the run, you should go straight.
  • However, it is not advisable to keep the body as straight as a pillar because it creates more qi and is more obstructed.
  • When running, keep your body straight but not too straight.

Work hard through the race

Most people start to slow down in the middle of the run (50-75m). That's because people put in too much effort in the first place. To gain an edge over all other runners, you must keep running. If you get tired, skim the finish line area. You will discover that it is not far away. Keep pushing until you reach the finish line, don't give up until you get there.

Lean forward

You must aim towards the finish line to reduce time on the leaderboard. You will be able to better gauge where you should stretch during your run. You must wait until you are close to the finish line before leaning over. You push your chest to the finish line with all your remaining strength. The clock usually starts when your chest crosses the finish line, not when your head hits the finish line. That's why you have to take a step forward.

Avoid common mistakes

Many sprinters make mistakes on a regular basis. If you fix the problem, you will save precious seconds on the leaderboard. Please make sure:

  • Maintain cohesion. When people reach top speed after about 50m, they often lose coordination and body control. Control your runner stance by keeping your feet sharp and your shins perpendicular to the ground as you land.
  • After you start, focus on using your full strength. Many runners struggle to focus their running efforts at the start. Don't stop running, instead, focus on maintaining proper posture as your body lunges forward.
  • Don't lean in too soon. You're more likely to slow down and waste time if you flex too soon. The easiest way to avoid making this mistake is to practice regularly.


  • Starting the workout. The secret to successful results is a good start.
  • When the starting gun sounds and you hear the phrase "Get ready!" hold your breath. Exhale and leap from the footstool if you hear gunshots.
  • Lean down (lower chest) when you get close to the finish line to cross it more quickly.
  • Keep your eyes forward and avoid looking behind.
  • Make the most of your healing time by stretching frequently while taking pauses, soaking in cold and hot water, and massaging deep tissues.
  • Jog along your own path.
  • Practice your running speed over a 120- or 200-meter distance.
  • Shake the hand of the person you competed against after the race.


Hopefully, the information in the aforementioned post will provide you additional knowledge about how to complete the 100 meters in the quickest time possible. To get better at running, you need practice frequently. You should strive to conquer the timelines with a range of 100m as quickly as you can.

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