Improving running 100m?

Question

i am 13 and cun run 100m in about 12 - 13 seconds how can i improve

Answer 1

Plyometrics is what I would recommend.  Another parallel method is the Strength Shoe.  If you really wish to get creative, try to get a hold of a specially designed drag chute when training for increased resistance.  I never used them (I tried to later in my life (Strength Shoes), but I an an Aquarius with the classic Aquarius ankles.  I had torn ligaments and such and it was far too much stress on them to use these awesome shoes).  I don't recall what my 100 meter speed was, but I ran the 40 yard dash in 4.46.  Good luck, my friend.  I hope to see you bring some gold back to the USA in the Olympics, in the future.  

Edit.  What size is your foot?  I may still have those hardly used Strength Shoes around if you're a 10.5/11?

Answer 2

The further and faster you swing your arms, the longer and faster your legs will go. If it is just your stride that is letting you down you should concentrate on speed rather than increasing your stride, it is a sprint and not just a run so it's all about speed. If you can do 100m in 12 seconds but want to get faster then you should obviously practice sprinting 100m, but also practice 50m and 200m. As a general rule, your 50m should be an average of 10% faster and the 200m 10% slower. So 50m in 5.4 seconds, 200m in 26.4 seconds. Your 400m sprint should be roughly 58.08 seconds. It's hard to shave seconds from a 100m sprint, but if you can knock 3 or 4 seconds off your 400m sprint which is easier to do, your 100m should be slightly faster.

For explosive power, take up long jump and triple jump. Two days of the week practice your sprints, on one day do the jumps, 3 days do longer distance running between 800m and 5km, and on one day just rest. Do that for 4 or 5 weeks and you should have your 100m down to 11-12 seconds, which at 13 is amazing, the womens world record is just another half second quicker.

Answer 3

do a lot of work on the bike, and make sure your legs are stretched out while pedalling, practice starts running on your toes, skipping etc good luck!

Answer 4

i ran track in high school and what we did was ran hills to strengthen our legs. we also used parachutes what it does is a good way to increase our speed and also you would know how to run against the wind. you are still young so you have more time to improve, and hey you may never know you might be the next gold medalist in the Olympics.  

Answer 5

Run with your back straight and use your arms  

Answer 6

lean forward, if you do that, you will either take longer strides, or fall on ur face. run on your toes, do not have your hands balled in fists-it isnt aerodynamic.

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