The 100 meters are among the most popular athletics competitions. They often take place in youth, university, national and Olympic competitions. As simple as shooting for 100 meters may seem to you, this discipline requires a lot of training and commitment. You can adopt many strategies to prepare yourself to run at your best and achieve good results. Unfortunately, many athletes underestimate this aspect, thinking they are still able to give the best of themselves. In fact, thanks to the training they could have easily improved the final time by even a couple of seconds.
Steps
Part 1 of 3: Preparing for Competitions
Step 1. Train for the race
To find the form you need to compete in the 100 meters, you need to improve your overall athletic level. You need to strengthen your cardiovascular system and do some resistance training. Try to:
- Follow a weight training program to get fit
- Long distance running twice a week to improve your stamina;
- Rest 2-3 days between speed workouts.
Step 2. Set yourself a goal
You should try to reach a specific time on 100 meters. Don't be too ambitious, you can't expect to get the world record. Choose a reasonable result that you can be proud of.
- A good time for a first level athlete is 10 seconds;
- A good time for a very gifted teenage athlete is 12-13 seconds;
- Women, on average, are 1 second slower than men;
- A reasonable goal for a beginner can be 15-17 seconds.
Step 3. Get some starting blocks to practice the initial sprint
To run 100 meters, you have to start in a certain position, which allows you to leap forward with maximum thrust. To do this, many coaches and pros recommend using starting blocks tailored to your feet and legs to keep your lower limbs in the best position to generate thrust. When you have the starting blocks available, follow these steps to train in the early stages of the race:
- Keep your front foot about 50cm from the starting line;
- The tip of the rear foot must be in correspondence with your front foot;
- Lean your body forward, towards the starting line;
- Spread your arms shoulder-distance apart;
- Touch the starting line with the thumb and forefinger of both hands.
Step 4. Practice in the starting position
Starting position and blocking technique can determine the difference between victory and defeat in a speed race. Sprinting is not only a form of intense running that requires the use of many muscle groups, it also requires technique to be able to express your energy and power on the track. You have to practice the fundamentals and rely on your starting position to get maximum thrust when firing. To start the 100 meters:
- Take the first quick step forward with the back leg, which started out straight;
- Quickly bring your front leg forward as well and push forward;
- Extend your hips, to catapult your body up and forward.
Step 5. Practice shooting
After you've improved your overall fitness and set a target time for your 100 meters, you should start running test shots. These workouts are the only way to improve your results. But remember:
- You should notice improvements after a week or so;
- Run training shots 3-5 times a week
- Don't exercise too much, your body needs time to recover;
- Time yourself every time you run.
Part 2 of 3: Rest and Maintain Your Nutrition Before the Competition
Step 1. Get enough sleep the night before the competition
Make sure you rest well. Depending on your age and gender, you will need between 8 and 9 hours of sleep. After all, being well rested for a run is key to competing successfully and doing your best.
- Go to bed early and you'll have plenty of time to prepare for the competition the next morning;
- Avoid drinking alcohol the night before a race. Alcohol interferes with sleep, making you feel tired or even giving you a hangover;
- Don't sleep too much. This, too, could make you feel tired and groggy.
Step 2. Have a nice breakfast before the race
Although some professional athletes eat everything before a big competition, you should have a balanced meal to eat in the morning before a run. Don't overeat and don't have a lot of sweets or carbohydrates. You need to make sure your body has all the resources it needs to complete the competition.
- A vegetable omelette can be a good choice;
- A bowl of cereal with a fruit is also a good alternative;
- Accompany your breakfast with orange juice or cranberry juice.
Step 3. Stretch and warm up
Before the competition, be sure to stretch and warm up your muscles to relax them and prepare your cardiovascular system for exertion. If you didn't stretch and warm up, your body would "start cold". As a result, you may lose precious seconds or fall victim to cramps.
- Take a slow jog for 10-20 minutes before shooting. Don't get tired and make sure you have enough time to recover before the race.
- Stretch your calves and thigh flexors. Whichever exercise you decide to do, repeat it 2-4 times, for 10-30 seconds.
- Stretch your feet and ankles. Whichever exercise you decide to do, don't overdo it. Make sure you have enough time before the race.
- Here are some examples of stretches that can help you: toe stretch, butterfly stretch, standing soleus stretch, Achilles heel stretch, shin stretch.
Step 4. Drink lots of water
It will help you stay hydrated before the race. For a runner, there is nothing worse than being thirsty after 50 meters and having to slow down. To prevent this from happening, drink plenty of water. Be careful not to get too full - don't drink more than one bottle. You shouldn't be so thirsty. After drinking, wait about five minutes before running. If not, you may feel bad during the competition.
Part 3 of 3: Run
Step 1. Get off to a good start
In the 100 meters, often the best starts are also in front of the finish line. If everyone snaps off the blocks perfectly and you take too long to accelerate, you won't be able to recover. Consequently, starting well is very important to finish the race in the first positions and to set a good time.
- Make sure you push well on the starting blocks.
- If you are not using blocks, spring forward by pushing on your front foot.
- When you are on the move, accompany the run by splitting the air with your arms. Do the same with your legs.
Step 2. Straighten your back while running
You will start with a hunched back, but it is important to straighten your spine after a few steps, so as not to slow down and risk falling. Make sure you:
- Raise your head after about 30-40 meters of competition. In other words, you should have your back straight before the second third of running.
- Don't get too stiff or you'll be less aerodynamic.
- Maintain an aerodynamic stance, but without sacrificing too much correct posture.
Step 3. Push into the middle of the race
Between 50 and 70 meters, almost all athletes begin to decelerate. This happens because they have spent too much energy at the start. To have an advantage over all other runners, keep pushing with the same intensity. If you feel tired, watch the arrival. You will see that it is not that far. Put all your power into each stride and don't slow down until you've crossed the finish line.
Step 4. Hit the finish line
To reduce your final time by a few cents, do a lunge at the end of the race. Thanks to the experience on 100 meters, you will be able to better understand when and where to sink the pass. Wait until you are almost over the finish line to lengthen your stride. With all the energy left, dash your chest towards the finish line. Judges usually stop the clock when an athlete's chest (not his head) crosses the line. That's why you should throw it forward.
Step 5. Avoid the most common problems
Sprinters face many difficulties. If you work hard to avoid them, you will probably be able to lower your personal best by a few precious seconds and improve a lot in your discipline. Make sure you:
- Work on your coordination. Often, many runners begin to lose coordination and body control when they reach maximum speed, after about 50 meters. Make a point of controlling your posture, keeping your feet flat and shins perpendicular to the ground when you hit the ground.
- Make sure you express your power effectively after starting. Many athletes fail to run with the right concentration at the start of a sprint. Don't panic, running in a sprawling manner. Stay focused on technique as you progress.
- Don't make the lunge too soon. If you did, you probably wouldn't cross the finish line and waste valuable time. The best way to avoid this mistake is to train as much as possible.
Advice
- Practice starting. A good start is essential to finish the race well.
- Stay in your lane!
- Train your speed with repeated sprints over 120 meters and 200 meters.
- If you are running with other athletes, shake their hands after a race.
- If you are participating in a 100m race, hold your breath after the "Beware" of the starter. At the gunshot, exhale as you sprint from the blocks.
- When you are about to finish the race, lower yourself (by bending your chest), to reach the finish line faster!
