How to Get a Faster 100 Meter Dash Time

How to Get a Faster 100 Meter Dash Time
Training for a 100-meter competition requires that you improve your speed, stabilize your physical form and allow your body time to recover. While running at your maximum performance speed is ideal for any runner preparing for a 100-meter competition, it is important to pace yourself and progress naturally to a speed that is not too taxing or grueling. With a few simple techniques, you can learn to run faster in any 100-meter competition.


Difficulty: Moderately Challenging

Step 1
Use strides--short, fast interval runs--as part of your training program to improve your speed for the 100-meter competition.
Step 2
Start with 20-meter strides and work your way up to 100. For example, perform five 20-meter strides at 60 percent of your maximum heart rate the first week. Increase the distance and number of repetitions the following week to eight 40-meter strides at 80 percent of your maximum performance rate. Continue until you reach 100 meters at your optimum heart rate. Your target heart rate is the speed at which you receive the most benefits from exercise and is determined by subtracting your age from 220.
Step 3
Improve form in advance of the 100-meter competition. Good form means moving your legs quickly, relaxing your shoulders and maintaining good posture from start to finish. Slow your speed incrementally if you are unable to maintain proper form while running.
Step 4
Increase your turnover time to run faster. Run at your current pace for 30 seconds, and then jog for a minute to recover. Repeat. Alternate between running one 100-meter lap and jogging one 100-meter lap. Each recovery lap should be slower and followed by a more intense running or sprinting lap. Increase the number of laps you perform.
Step 5
Run uphill. Run up a hill, and then jog back to your starting position. Progress from one to two laps without losing proper form or stopping to rest or catch your breath. Continue until you progress to six or seven laps. Each lap should be 100 meters by the end of your training period.
Step 6
Rest and allow the body to recover for your 100-meter competition.

Tips & Warnings

Work with a trainer for best results.
Always warm up prior to training to prevent injury.

Article Written By Charlie Gaston

Charlie Gaston has written numerous instructional articles on topics ranging from business to communications and estate planning. Gaston holds a bachelor's degree in international business and a master's degree in communications. She is fluent in Spanish and has extensive travel experience.

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