How can I run faster in 100m and 400m?

Question

I ran 15.19 secs when I was 11 years old, I'm 13 now and I run 14.81. But somehow, I constantly till run the same speed or even slower as I did when I was 11. I'm scared that I'll stop improving soon. Are there any special ways I can practice to make myself improve faster?

Answer 1

-In the 400m get a good start keep up with te compotion and sprint the last 200m

-In the 100m get a good start

Answer 2

As  you grow you should be getting faster, if you are training.

You must practice and work out to improve, you can't just depend on getting better because you are older.

Do intervals to improve your stress conditioning, run strides to work on your form, practice starts so you can get out better.

There are many things that are necessary in track.

Answer 3

actually at your age .You are extremely good.

ONE TIP:Run on the tips of your toes.You will run faster.Make long distances while running.

Answer 4

You're only 13, don't worry. those are good times for your age. Trust me. I'm a freshman in high school, and my first 400m time was 71. The same season, I got a 60 flat. See how much I improved in one season? I'm guessing you have one or maybe two years until high school. As long as you keep running, you can really improve. I suggest doing over-endurance training which is running more than the races you want to do well in. Such as running 450m , so you will have enough endurance for the 400m. Or do 100m sprint, 100m jog (or walk), 100m sprint, 100m jog or walk. Do one lap at a time then talk a few minutes break, 5 or 10.

If you have enough endurance for the 100m, since it is a short race, here are some tips on actually being a faster sprinter:

-run on the ball of your foot ( not your toes, but not your heels)

-take longer (and quicker) strides

-keep your arms  relaxed and in fluid, straight motions ( do  not let them fly around)

GOOD LUCK!