How Do i increase my Speed in Sprinting?
443010
I'm a sprinter too, and i'm your age and also run the 100m dash. I always get my heart-rate up before I sprint. I do a couple of stideouts so I can get the adrenaline going. Then right when he says on your marks, I take a deep breath and go. Also when you run don't make a fist, keep your hands loose, it takes up energy when you clench them. I usually am in the 14 secs. \nMy coach told me to just keep lifting weights and that I"m only a freshman so as you get older your muscles get bigger and you get faster. So it will take some time, but for now just keep up the good work! :)
579837
Practice over 100m. Less long distance. Basically, there are two knid of muscle fibre - fast twitch and slow twitch - fast twitch is used for short time, high impact activities, like sprinting or lifting weights, slow twitch is used for endurance activites, such as long distance running, cycling, walking.\n\nSo increase your fast twitch muscle response. Practice sprinting, and do more weights on your legs. Squats will help. Practice jumping too.
870984
Jogging doesn't improve your speed, it improves your endurance.  To improve your speed you need to have stuff like sprinting workouts.\n\nThis website is really helpful in helping you become faster\n\nhttp://www.preppublications.com/issues/2005/01/06.shtml\n\nHope it helps!
268327
Start off fast...always stay with the pack...find your energy shot (the part of the race in the last 200 to 100 meter where you get the last brust of enery to sprint) you have it just to pass the last girl or two. Look for it and once you find that blast it will be the best and you will lower your time.
1116494
You know - and anyone who reads this and runs alone should know - it really works to play games with yourself while running.\n\nYou can do intervals - speeding up for two minutes and then easing back for 5-7 minutes.\n\nYou can sprint and then walk a few times.\n\nChanging terrain can really help.  Have you done hills or stairs, for example?\n\nWhatever you do, workouts are much more fun when you don't have the chance to think about how long, tedious, and painful they are!  Focus your thoughts elsewhere and you'll be much happier for it, I assure you!
280091
First of all, train yourself by running in longer distances. Like train in running the 300 meters. That way, if you do it right, you'll never have to stop sprinting the whole 200 yards. You'll also have to learn how to run properly. Be sure you're running on the balls of your feet and that you're leaning forward a little.
516077
To improve ability, vary workouts.  Make sure besides sprinting you do distance or vice versa.  Furthermore, get in weight training and some stairs or hills runs as well for stamina and strength.  \n\nThe day of the meet, make sure you eat breakfast but not too close to your running time.  Jog around and strech it out so you are ready to go (loose muscles).  Good luck.
203677
Start slow! That is the first thing. Condition your muscles to get used to this activity you are about to start. Get out and ride, get on a bike! Start slow, maybe you can only do a couple miles, maybe you can do 15. Don't sprint your practices, this is a distance race, you won't sprint until the end.\n\nAlso, do some hill workouts on days you feel good for it. They are intense, and will help you a lot in the races to more efficiently use energy that you have for that final sprint if needed.\n\n-Tom
460379
As a High school track runner i can give you some advice dont always work at just the 100 in order to pick up speed you must run other longer sprints such as a 300 in practice or like 7 150s we do it all the time in track practice and learn to push off on your blocks at the start keep your body down in the first 5 sec then pick it up head straight foward and keep your arms moving fast im sure you know since your a miler that if your arms are still moving your legs are still moving so move them at a fast pace and never ever look back to see whose behind you!! also learn to open you stride!!! i hope this helps you!!
371113
i'm just making this up, but maybe running in place really fast.. like all out exertion.. and try getting your knees up pretty high as you do it.. i think any exercise where you give a burst of all-out energy would help and just keep adding seconds to this exercise...\n\nor doing really fast stair running, up and down the stairs in your house.. just don't get hurt!\n\ni think these suggestions would be better for a sprinter though, not distance, now that i think of it...\n\nthe only thing i know that helps the speed of distance runners is tempo runs.. which i'm sure you already know about..\n\nwell, sorry about my random babbling\n\ni hope some of my ideas help!\n\ncheck out:\n\nrunnersworld.com
303629
Lots of sprints. I would suggest getting a wait vest if you can find one. Also try to get a runners parachute. I had a couple friends who used to use them, and it helped their speed dramatically (4.3-4.4 range in the 40). If you've never seen one, its a small parachute connected to a harness that you wear. As you run, the parachute extends out behind you and causes heavy wind drag, causing you to have to fight harder to run.
201529
1. Lose unnecessary weight.\n\n2. make your self more aerodynamic as possible when u run.\n\n3. Increase your leg strength, arm flex muscles.
220219
For this you really have to know your body and how long you can endure. If you are a runner I'm sure you know.\n\nStart at charging speed for the first 3-5 seconds, then revert to your normal running speed. Maintain speed for the majority of the race.\n\nYou should know how long it takes you to burn out in a sprint, when you reach that distance from the finish line start sprinting.\nIf you started too early and you start burning out too soon before the finish line you'll have to use adrenaline and determination to ensure that you stay at your top speed, even if you'll be huffing, wheezing, feeling dizzy, whatever may come. There's only that small distance left to the finish line, give it every last drop of your effort and you can rest afterwards.\nOther than that make sure your endurance is up enough to maintain a fast average speed during the race.
46127
what you want to do is train. you want to be fast so you should do sprint work along with skills, because you have to out run them them. work on juggling practice with a hacky sack and work on being aggresive because you don't want to be push around when you are playing people bigger than you.
475588
Do cardio. Try high intensity. It burns more fat and it is fast. Do it like this: first jog for about 2 mins of until u are warmed up. Then sprint as fast as u can for 1 min and then again go slow for another min. Keep doing this for about 20-25 mins and by the time you are done you should be extremely exhausted and out of breath. Your heart rate should go upto abt 80-85% of your max rate but dont keep counting that. Just make sure u cant talk when you are intensely doing it. IF u can talk that means your not doing it hard enough. And also cut abt 200-300 calories daily. Hope this helps!!
163398
practice doing sprints everyday. Eat protien and build leg strength. Do lots of jumping.
879087
When I played football I was really slow. During one summer I some exercises that took over a second off my 40yrd dash.\nRun 10 40 yard dashes foreword\nRun 10 40 yards dashes backwards\nRun sprints down hill.\nThe last one did a lot of good. \nDo this at least 4 imes a week.\nThese suggestions may sound silly but I promise they worked for me.