I need help increasing my 100 time. I run an 11.7 and state is in about a month?

Question

I need help increasing my 100 time. I run an 11.7 and state is in about a month?

Answer 1

Are you a boy or a girl? If you're a girl, a 11.7 is fast, thats the state record where i live. But try squat jumps, knee tucks, and bridges to get your legs stronger

Answer 2

Run with a weight sled or a parachute.

try to avoid weight lifting, it will slow down your run time -- just trust me on this one, I know first hand on this one--

Answer 3

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle bulk and strength not the muscle endurance. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have X amount of runs. And in most cases, you must increase the muscle tolerance to see some sort of improvement. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!

Answer 4

try weights?

Answer 5

Do squates and try to run on stilts to make you run faster.