How to Train for 100 M Race

The 100m sprint is one of the most important events in track and field. The mens' winner of the 100m dash at the Olympics is crowned with the unofficial title of the "world's fastest human" and is celebrated for his accomplishment. Women sprinters are also held in high esteem. This race requires explosive speed, excellent quickness and nearly perfect technique.

Phase Breakdown

One key to becoming a better sprinter is breaking down your training into more manageable training phases. The 100 m sprint and all other sprinting events can be broken down into the start, acceleration and maximum speed phases, according to athletic trainer Phil Davies. You must become comfortable leaning forward and delivering maximum thrust to your feet during the start phase for the first 10 meters, and then slowly transition your body upright for the next 50 meters during the acceleration phase. Practicing long-stride deceleration during the final 40 meters of the event will help you endure the maximum speed phase.

Define a Testing Structure

Goal setting is something that some athletes undervalue when it comes to sprinting development. Define your overall 100 m goal time and then divide it into each phase. The classic breakdown of the 100 m sprint is that the first 20 m of the race accounts for 30 percent of your running time, according to track and field coach Brian MacKenzie. This means that the final 80 m of the race accounts for 70 percent of your time. Use these breakdowns of the race to find out what target times you need to reach in each section of the race to meet your targeted personal best. Use upper and lower body strength tests, maximum oxygen uptake tests and stride length measurements to track your progress every four weeks of training.

Build Core Muscles

Your core muscles include those in your abdomen, hips and back. Develop a weight training program that helps to build these muscles, such as using various types of situps, crunches and weight training machines. Although many sprinters know strong legs increase speed, building a strong core will help you to have better limb coordination. Controlling your limbs during the 100 m sprint helps you be more aerodynamic and transfer your power more explosively and efficiently throughout the race.

Maximize Recovery Time

As you workout with sprints and weight training, you tear down your muscles. Conditioning specialist Keats Snideman states that many athletes fail during their training programs because they push themselves too hard in the process. This leads to overtraining, a lack of motivation and an increased likelihood for injury. You can achieve maximum recovery by using hot and cold baths, deep tissue massages and regular stretching in your down time.

Interval Training

In order to build explosive running strength, sprinters do interval training to get faster. Start off by sprinting 400m and then follow that with a 200m sprint. Then do a 100m sprint before closing with a 50m run. All four of those races help sprinters gain endurance, improve technique, build speed and get quicker. Take a two-minute break after completing the four sprints and then repeat the drill.

Parachute Training

One of the best ways for a sprinter to gain speed is to do parachute training. A running parachute provides resistance to the runner and forces him to work harder when running. The running chute is worn like a back pack. Attach the running chute and take off when you hear the coach's signal. As the chute unfurls, continue to sprint without slowing down and while maintaining as much speed as possible. Then go back to the starting line and do the drill again but when you get to the 50m mark, press the release button on the chute. As the chute drops off, you will get a surge of speed. This is called "overspeed" and it will help you become a more explosive runner.

Ten-Start Drill

In this drill, you will work on your technique in the starting blocks. The sprinter's ability to get out of the starting blocks and up to top speed quickly is vitally important. In this drill, you will practice your start to help you get out of the blocks quicker. Practice starting and sprinting the first 20m of the race and then go back to the starting blocks until you have done this drill 10 times.

Train for the race. In order to get in shape to compete in the 100m, you’ve got to do some general training beforehand. You need to improve your overall cardiovascular system and do a little endurance training. Generally, you need to improve your overall athleticism. Consider:

• Implementing a weight training regimen to get yourself in shape.
• Run distance twice a week to improve your general cardio ability.
• Make sure to rest 2-3 days in between long-distance runs.

Set a goal. You should set yourself a goal for the time you want to make on the 100m. Don’t set anything way too ambitious, you don’t need to make your mark as a world class athlete just yet. Set something reasonable and something that you would be proud of.

• A good time for a top competitor is 10 seconds.
• A good time for a very good high school runner is 12-13 seconds
• Usually women are about 1 second slower than men.
• A decent goal to start with might be 15 to 17 seconds.

Get your foot blocks to practice your starting stance. Running the 100m requires you starting in a certain stance so that you can propel yourself with maximum force and momentum forward. In order to do this, many coaches and professionals recommend and use foot blocks that are designed for your feet and legs to start in the best position to build momentum. When you get your foot blocks, practice your starting stance:

• Your front foot will be about two feet from the starting line.
• Your back foot will be at a toe-to-heel footing in relation to your front foot.
• Your body will be leaning forward toward the starting line.
• Your arms will be spread shoulder-width apart from each other.
• Your hands will be touching the starting line with your index finger and thumb extended onto the line.

Practice your starting position. Fundamentally, your starting stance and starting technique can cause you to win or lose the sprint. Not only is sprinting more intense, it demands the use of more muscle groups than running, and requires technique so that you can harness your energy and power forward on the field. You need to practice your technique, relying on your starting stance, so that you can build the most momentum going into the race. To start the 100m:

• Your back leg, which starts off extended, will take the first quick step and come forward.
• Your front leg will then quickly move forward and propel you forward.
• Your hips will extend and catapult you upward and ahead.

Run practice sprints. After you’ve done some work improving your general shape and set a goal for your 100m, you should begin running some practice sprints. Practicing sprinting will be the only way you’ll actually improve your score. But remember:

• You should see some improvement after 2-3 weeks.
• Run practice sprints 3 to 5 times a week.
• Don’t over practice, your body needs time to rest.
• Time yourself every time you run.