How can i become a faster runner cause I'm usually last/3rd last and i can't run on my toes they ache.....

Question

...when i do that. Should i sprint at the start or end? How should i run? Is there any exercise? Anything like that and give me advice on short and long distances. Some tips aswell cause my friend runs so fast i have to walk finally cause im too tired.

Answer 1

warm up. you could pull a muscle in this race if you don't stretch properly.

*i agree with the person above me. balls of your feet and 120% runs are very effective.

this race is pure speed so 3 important parts to this race is getting out of the blocks (or just starting) quickly, your form while running, and your reflexes.

for reflexes... try parachute training. the internet will provide you will all the information for that

for blocks...There are 2 parts to getting out of the blocks quicker:

First: reflexes. to help with this you could do parachute training out of the blocks. have someone hold the parachute while they give you commands.

Second: form. first of all make sure your position in the blocks is comfortable for you. when the official says 'set' you want to lean forward and lock your elbows (your arms will thus be straight. its up to you how you position your fingers but they should be horizontal to the line.

When they say 'go':

1) you want to reach triple extension before you even take your first step. what is this? stand up right now and do some high knees... high enough that your ankles go above the knee of the opposite foot. it will feel slow at first but doing this gives you a powerful first step guarenteed.

2)your ankle should be dorsi-flexed

3) you drive one arm up and forward (thrust them because you need the momentum) in a 90 degree angle while the other hand thrust back and forward in a 90 degree angle.

4)you exit the block at a 45 degree angle

5) you gradually become upright within the first 15-25 m. if you get up too quickly... you kill your momentum

for form while running:

Arms: locked at 90 degrees. thrust forward and up and back and up. your hands should go no higher than your head after coming out of the blocks

Hands: relaxed (straight or loosely cupped...whatever works for you)

Head: straight and steady (to help with this focus on a point directly in your lane but past the finish line)

Whole body: should be relaxed. this is hard but if you strain your wasting energy that could be used more efficiently to generate speed. slight lean forward. raised hips. raise chest. somewhat straight back. sit in a chair tall and straight: how your elders tell you to sit. this is how your upper body should be during the race

Feet: dorsiflexed and you are running on the balls of your feet

Legs: think of your legs as a piston... with each step you are driving up and over the knee of the opposite leg. exaggerate this during practice but during the race just run... it will eventually become natural. limit backside mechanics meaning your legs should extend too far back while running. this will limit your speed.

Go to youtube and type in 100m sprints and so on. this will give you a visual of what most of this stuff looks like.

*you get tired because you're out of shape. keep working out and you'll eventually build up endurance. but make sure you at least take 1 to 2 days of rest each week.

*to be faster you're going to need to push yourself. next time you feel like walking, jog instead. these are the mentalities you need if you want to be great.

Answer 2

distance runners never run on the balls of their feet.  I run fast because of technique.  If you see olympic runners it does not look strained but instead is very smooth.  They run in rhythme. That is what it is all about.  Practice, practice, practice.

Answer 3

START flat footed get a good jump start and start with a small distance

Answer 4

You never run on your tip toes that puts to much strain on your feet.  Run on the balls of your feet when in sprinting events.  But the reason your not running as fast you probably have the ability to do is improper technique.

- Practice running backwards: it forces you to use your front leg muscles that are usually neglected.

-In the races that you compete in do 120% runs: By this I mean if you run the 100 run a 120 at top speed-this forces you to exert more than what you would need for an actual race making it easier to complete it without running out of stamina.

-In long distances races never go out fast and leave yourself with nothing at the finish but in sprints never go out slow and be left with something you could have used on the track.