How can i run faster in the 100 meters and 200 meters?

Question

im 13 and i do the 100 and 200 meters for school and i want to know how to become better and faster because ive not been doing very good in faces im fast but not that fast i want to become more faster and all please could some body please help me:d

should i get my leg muscle bigger should i lose more wieght

what should i do?

Answer 1

Strength is not your primary concern.

Work on your technique. ABC drills, high knees, butt kicks, extensions, anklings. Also, keep your face and hands nice and relaxed, but maintaining good arm action, pumping constantly. Work on your start. There's a great video series on youtube, cited below.

You should also look to do more intermediate distance sprints, like 60's to work on your start, 150's and 300's to work on your speed endurance. Time yourself at intervals to get an idea of how fast you are, say through 60m, 100m, 150m, 200m, 250m and 300m. That'll give you a better idea of your targets for speed endurance.

Answer 2

If you look at the stars that run those sprints, you'll notice that their muscle mass is awesome, way, way over the norm.I don't know that you should work on that at your age, though.  Work out and try to run faster until your body matures some more and then work on the muscle mass.  Some exercises increase your short muscle fibers and some increase your long fibers.  If you are serious about sprints, work on the short fibers; jump rope is a great way to work on the cardiovascular system and to increase those short fibers