How can I run faster in the 100m, 200m and 400m?

Question

I run 13sec, 27sec and 1min respectively at the moment.

Answer 1

do ladders or intervals. one day run one of these, another day run another one. also if you can work out do that working on your quads/hamstrings/calves/abs/arms (dont focus too much on arms but youre supposed to use them in the 400-and do quick lighter reps not huge weights slowly-this will help you get out of the blocks quicker).

100 sprint, 100 walk, 200 sprint, 200 walk, 300 sprint, 400 walk, 400 sprint, 400 walk/jog, 300 sprint, 400 jog, 200 sprint 200 walk 100 sprint 100 walk.

run a 200, walk 200-repeat 8 times

do like the first idea with run/walk with 100, 100, 300, 500, 300, 100, 100.

another sprint/walk idea: 200 sprint/walk, 400 run hard (not necessarly sprint)/walk, 600 (run hard the first 400 then sprint final 200)...take a 2-3min break, repeat. do about 3 times.

Answer 2

Practice makes a man perfect

Answer 3

To improve in the 100m you need to work on your starts and transition to top speed, then being able to hold  your speed so you don't slow.

In the 200m the start is just like the 100m, you must learn to control your body so you can carry your speed to the finish and not get tired.

In the 400m it is the same as the 100m up to about 40m then you have to relax and maintain your pace so that you are running at almost top speed for the entire race.

To be able to do this you must do interval training so your body can tolerate high levels of lactic acid.

Run repeats of 150 to 300 meters.

Answer 4

you can keep on running it again and again and again and you will get better.

Answer 5

You are very good at this age.

ONE TIP: Run on the tips of your toes.

Answer 6

In the 100 make sure you just get a good start right off the shot of the gun, go as fast as you possibly can, and use blocks if you don't. For the 200 you should also use blocks and go as fast as you can, you will probably get tired after the 1st 100 meters but DON'T SLOW DOWN , trust me you will regret it if you do, I would know. Just remember that the faster you run, the faster it is over. In the 400 start off with a really fast pace, but remember it's still a pace, don't go all out just yet. Then when you get about half way around the 2nd curve, give it your all. Also just practice and excercise as often as possible.

Answer 7

RUN FOREST RUN!!!

Answer 8

you could find a more comfortable stance, one that will help you accelerate quicker.

Answer 9

for the 400, work on some longer distances to build up your endurance so that you don't get tired as fast. Good luck!