Learn the technique of running 100 meters and how to improve your result in just 2 months. Running one hundred meters is an athletics discipline. To overcome this distance in the shortest possible time, it is necessary to have high coordination of movements, observe the running technique, and also carry out special trainings. In today's article, we'll talk about how to train your 100m run.
Basic principles of running 100 meters
Sprinters should pay great attention to physiological as well as biological factors. To achieve positive results in running short distances, you need to train a lot, spending a lot of time and energy. Also, the athlete needs to constantly work to improve the coordination of movements, because the result of the race largely depends on them.
Since the athlete moves along the distance with maximum speed, he must be able to control well all the movements of his body. Even the most insignificant mistake in technique can lead to a loss of speed or even injury. It is for this reason that you should devote sufficient time to honing the technical nuances.
It should be noted that running one hundred meters is included in the program of mandatory standards in educational institutions. In order to be able to control the results, special standards have been created. For example, the title "Master of Sports" is awarded to men who managed to overcome 100 meters in 10.4 seconds. For women, the standard is slightly less and is 11.6 seconds.
Running technique for 100 meters
Short-distance running, and besides the 100-meter distance, it is also a distance of 60 meters, assumes the presence of four stages - start, acceleration, movement along the distance and finish. Before starting the race, the sprinter must be in the low start position. Note that there are four kinds of low start:
- Normal - the distance from the blocks to the starting line is one or two feet. For beginner sprinters, we recommend increasing this distance by one foot.
- Narrow - The distance between the blocks is 0.5 feet less compared to the distance from the starting line to the first block.
- Stretched - the distance between the pads is from 1.5 to 2 feet, and between the first block and the starting line is from two to three feet.
- Close - the distance between the blocks is equal to one foot, and from the starting line to the first block is 1.5 feet.
When choosing a starting position, the athlete should be guided by the strength of his muscles and the speed of reaction.
When the judge gives the command "Start", the sprinter must take his place on the treadmill assigned to him and rest his feet on the blocks, lowering the knee joint of the back leg to the ground. In this case, the thumb and forefinger must be placed on the starting line.
After the command "Attention", the athlete transfers the center of gravity of the body to the hands and feet, raising the pelvis for this. At this time, the sprinter is a compressed spring, which is ready to straighten out at any time. At the sound of a shot or the command "March", you must simultaneously push off with your hands and feet from the ground and the block, respectively. The front leg should be straightened while the other performs the swing motion. Also, make sure that your hands are synchronized at the beginning of the movement in order to quickly gain maximum speed.
The starting acceleration is carried out during the first 15-30 meters of the distance. To gain speed, the body must be tilted slightly forward and the arms must work vigorously. The rest of the distance is covered with a straightened body. Hands are placed near the body and work with maximum activity. It is important to be able to control the work of the muscles of the body, since while running, only the necessary muscles are strained, and the rest are in a relaxed state.
When an athlete can maintain the speed gained until the finish line, then we can talk about not wasted time. If you want to know how to train 100 meters, then get ready for the hard work. To maintain maximum speed, it is necessary to increase the frequency of steps and the activity of hand movements. The finish line is considered crossed after touching the ribbon with the chest or shoulder joint.
How to train a 100 meter run?
You have to work on your running technique constantly, but at the same time it is important to remember about strength training. Most often, sprinters use shuttle running in their classes. This is a great form of training for a start and then a run. We recommend using a shuttle run of 30 meters or more. Each workout requires four to ten races at that distance.
Note that the 10x10 shuttle run scheme is especially popular among 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 cornering. To quickly turn around, the last step must be spasmodic, after which the athlete turns around on the supporting leg.
Also popular is the 3x10 scheme, which is actively used by football and basketball players. With shuttle running, the sprinter can improve coordination and breathing techniques. Let's take a look at a few simple rules to help you figure out how to train your 100m run:
- Regularity - only constant training can bring positive results, and for this you should do at least twice a week.
- Comfortable sports equipment - if you use uncomfortable clothes, then it is difficult to count on good results.
- Wide steps - to run fast, you need to take wide steps, moving your legs as quickly as possible and actively helping yourself with your hands.
You also need to devote time to the development of power parameters. Agree, if the leg muscles are poorly developed, then you will not be able to quickly overcome the hundred-meter distance. Now we will tell you about several exercises that must be performed at a fast pace without pauses:
- Hands with dumbbells must be raised to the shoulder joints. Begin to squat slowly and deeply, then make a jump, pushing off with your legs with all your strength. To increase the load on the muscles of the legs, arms with dumbbells can be raised up during the jump.
- An effective exercise is jogging with the thigh raised high and the overlap of the lower leg. In the first case, the knee joints must be raised to the level of the chest, and in the second, the heels of the buttocks must be touched.
- Pay attention to training your arm movements. Only the shoulder joints should be involved in work while running. Note that this skill can be trained at home, standing in front of a mirror and imitating hand movements.
Each lesson must necessarily begin with a warm-up, which includes light dynamic running and exercises to stretch the muscles. To strengthen the calf muscles, we recommend jumping rope and hurdling. It is quite obvious that a sprinter cannot do without strength exercises, which develop the muscles of the lower body. However, you should not forget about the muscles of the upper part of the body.
If you look at famous sprinters, you will easily notice that their bodies are harmoniously developed. Of course, they don't have the muscles that bodybuilders do, but they don't need it. Jumping exercises are also an excellent way to prepare for sprinting. Today, many methods of training sprinters have been created and we cannot pay attention to all of them within the framework of this article. Now we give only general recommendations that will help novice athletes to draw up a training program.
How to train a 100 meter run in two months?
There is one very effective technique, thanks to which you can quickly learn how to run a hundred meters well. If you want to know how to train a 100 meter run in two months, then now we will tell you about it. The only prerequisite is regular training. Practice the following program as carefully as possible.
Distance from the starting line up to 15 meters
Lower your head and rest your hands on the ground, slightly swinging the body forward. During the start, it is necessary to push off strongly with the working leg, directing the body not up, but straight ahead. To master the starting technique, you can do classic squats. Do this exercise to the limit and repeat after two minutes of rest. You need to do four to five of these sets.
Distance from 15 to 40 meters
On this segment, your body should be straightened, and your gaze should be directed straight ahead. Also note that you need to breathe through your nose. The explosive strength of the leg muscles is of great importance here, which will help develop plyometric jumps. Recall that explosive speed should be understood as the ability of muscles to exert maximum effort in a short time interval.
To perform plyometric jumps, you need a low bench or platform. Place your toes on the edge 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, performing three sets of 10-12 repetitions each.
Distance from 40 to 100 meters
This is the finish line of the distance and you need to develop maximum acceleration on it. However, it is necessary to move easily and without strong overvoltage. You need to start braking only after you have passed the finish line.
To train the skill of maximum acceleration, it is worth using an exercise - running with a load. Attach any weight to the belt with a rope or chain. This can be, for example, a pancake from a barbell. Note that the weight of the load must be selected so that there is no need to shorten the steps.
How can I increase my running speed?
The speed of passing the distance largely depends on the duration of the contact of the foot with the ground. The shorter this time, the faster you will move. To train the skill, you can use an exercise such as running on toes. In addition, running on a surface that rises uphill is a fairly effective exercise. They will help you to strengthen your leg muscles and get used to running properly, namely, by landing your foot on your toes.
Try not to perform springy movements, as they make you waste 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, breathing has already been briefly mentioned, the technique of which must be monitored. You must breathe so that the body is not oxygen deficient. As a result, it will be much easier to cover the distance.
For more details on how to train without 100 meters, see this video:
