100 meter run, how is it possible for you? Learn how to and how you can improve your performance in just 2 months. Running a hundred meters is a sport. To overcome this distance in the shortest possible time, it is necessary to have great coordination of movements, monitor running technique, and also perform special training. In today’s article, we will talk about how to train for your 100m race.
Basic rules for 100 meter run
Sprinters should place great emphasis on physiological as well as biological factors. To achieve positive results over short distances, you need to exercise a lot and spend a lot of time and energy. Also, the athlete needs to constantly work to improve the coordination of movements, because the outcome of the race largely depends on them.
Since the athlete moves along the distance with maximum speed, he must be able to control all the movements of the body well. Even the most insignificant mistakes of technology can lead to loss of speed or even injury. Therefore, you should spend enough time refining the technical nuances.
It should be noted that a hundred-meter run is included in the plan for mandatory standards in educational institutions. In order to be able to control the results, special standards have been created. For example, the title “Champion in Sports” is given to men who managed to win the 100 meters in 10.4 seconds. In women, the standard is slightly lower at 11.6 seconds.
Running technique for 100 meter run
A short run, and in addition to the 100-meter distance, it is also a 60-meter distance, allowing for four stages — beginning, acceleration, movement along the distance, and ending. Before starting the race, the runner must be in a low starting position.
Note that there are four types of low start:
- Normal – the distance from the blocks to the starting line is one or two feet. For beginners in sprints, we recommend increasing this distance by one foot.
- Narrow – The distance between the blocks is 0.5 feet smaller than the distance from the starting line to the first block.
- Stretched – the distance between the blocks is from 1.5 to 2 feet, and between the first block and the starting line is equal from two to three feet.
- Close – the distance between the blocks is equal in feet and from the starting line to the first square is 1.5 feet.
When choosing a starting position, the athlete should have control over muscle strength and reaction speed.
When the judge gives the order “Start”, the sprinter must take his seat on the treadmill entrusted to him and rest his feet on the blocks and lower his knee on his hind leg to the ground. In this case, the thumb and forefinger must be placed on the starting line.
Following the “Attention” command, the athlete transfers the center of gravity of the body to the hands and feet and lifts the pelvis for this. At this time, the sprinter is a compressed spring, which is ready to straighten out at any time. When you hear a shot or the command “March”, you must simultaneously push with your hands and feet off the ground and the block. The forefoot should be straightened while the other performs the swinging movement. Make sure your hands are in sync at the beginning of the movement for maximum speed quickly.
The initial acceleration takes place in the first 15-30 meters of distance. To achieve speed, the body must lean slightly forward and the arms must work hard. The rest of the distance is covered by the right body. Hands are placed close to the body and work with maximum activity. It is important to be able to control the work of the body’s muscles, as during running only the necessary muscles are stretched and the rest is in a relaxed state.
When an athlete can keep the speed that was reached to the finish line, we can talk about not wasting time. If you want to know how to train 100 meters, then be prepared for hard work. To maintain maximum speed, it is necessary to increase the frequency of steps and the activity of hand movements. The goal is considered to pass after touching the table with the chest or shoulder joint.
How to train a 100 meter run?
You must constantly work on running technique, but at the same time, it is important to remember strength training. Sprinters usually use a shuttle in their classes. This is a great training form for starting and then running. We recommend using a 30-meter bus or more. Each exercise requires four to ten runs at that distance.
Note that the 10×10 bus running system is especially popular with the military. The main advantage here is the athlete, who has a well-developed start and coordination of movements because one cannot lose speed when turning. To turn around quickly, the last step must be spasmodic, after which the athlete turns to the support leg.
The 3×10 system is also popular and is actively used by footballers and basketball players. With the shuttle, the runner can improve coordination and breathing techniques.
Let’s look at some simple rules to help you figure out how to train for your 100m race:
- Regularity – only continuous training can yield positive results and for this, you should do it at least twice a week.
- Comfortable sports equipment – if you use uncomfortable clothes, it is difficult to rely on good results.
- Wide steps – to run fast you need to take wide steps, move your legs as fast as possible and help actively with your hands.
You also need to spend time developing power parameters. Agree, if the leg muscles are poorly developed, then you will not be able to overcome a hundred meters quickly.
Now we will tell you about some exercises that need to be performed quickly without interruption:
- Hands with dumbbells must be lifted up to the shoulder joints. Start cycling slowly and deeply, then jump, pushing with your feet with all you might. To increase the load on the leg muscles, you can lift your arms with weights during the jump.
- An effective exercise is to jog with the thighs raised high and the overlap of the lower leg. In the first case, the knees must be raised to the chest and in the second, the buttocks must be touched with the heels.
- Pay attention to training your arm movements. Only shoulder joints should be involved in work while running. Note that you can practice these skills at home, stand in front of a mirror and simulate hand movements.
Each lesson must begin with a warm-up, which includes a light, vigorous run, and exercises to stretch the muscles. To strengthen the calf muscles, we recommend jumping rope and the pelvic floor. It is quite obvious that a sprinter cannot do without strength training, which develops the muscles of the lower body. However, you should not forget the muscles of the upper body.
If you look at famous sprinters, you will easily notice that their bodies develop in harmony. Of course, they do not have the muscles that physique does, but they do not need them. Jumping is also a great way to prepare for a sprint. Today, many methods of sprint training have been developed and we cannot pay attention to all of them within the scope of this article. Now we only give general suggestions that will help novice athletes draw up a training plan.
How to train 100 meters in two months?
It is one very effective method, thanks to which you can quickly learn how to run a hundred meters well. If you want to know how to train 100m running in two months, we’ll tell you about it now. The only premise is regular training. Practice the following programs as carefully as possible.
Distance from the starting line up to 15 meters
Lay your head down and rest your hands on the ground and bend your body slightly forward. In the beginning, it is necessary to push hard with the working foot and not straighten the body, but straight ahead. To master the initial technique, you can do a classic knee bend. Do this exercise to the fullest and repeat it after two minutes of rest. You need to take four to five of these sets.
Distance from 15 to 40 meters
In this part, the body should be straight and the gaze straight ahead. Also, note that you need to breathe through your nose. The explosive strength of the leg muscles is important here, which will help to develop plyometric jumps. Remember to understand burst speed as the ability of a muscle to exert maximum effort at short intervals.
To perform a plyometric jump you need a low bench or platform. Put your toes on the ledge and jump down. After that, it is necessary to return to the starting position with the help of one more jump. It is necessary to work as fast as possible and perform three sets of 10-12 repetitions each.
Distance 40 to 100 meters
This is the target length of the distance and you need to develop the maximum acceleration of it. However, it is necessary to move easily and without much tension. You only need to start braking after you reach the finish line.
To train the ability for maximum acceleration, it is worth using exercise – running with a load. Attach any weight to the belt with a rope or chain. This could be, for example, a pancake from a bar. Note that the weight of the load must be selected so that the steps do not have to be shortened.
How can I increase my running speed?
The speed of the distance largely depends on the length of the foot’s contact with the ground. The shorter this time, the faster you will move. To train your skills, you can use exercises such as running on your toes. In addition, there is a gel on the surface that rises during a fairly effective exercise. They will help you strengthen your leg muscles and get used to running correctly, namely by landing your foot on your toes.
Do not try to perform resilient movements, as they will waste your precious seconds. As we said above, it is important to monitor your hand movements. They should work with the same amplitude as the legs. Also, respiration has already been mentioned briefly and the procedure must be monitored. You need to breathe so that your body does not lack oxygen. This will make it much easier to cover the distance