How can I get faster?

C

cougarelite

0
Hey everyone,

I have a track and field meet coming up for my school in about a month. I'm only thirteen years old by the way. About 5'5, 120 pounds. Anyways, last year I got first in the 200m and 100m races, shotput and long jump, so I'm not really in bad shape. I still want to get faster though. I'm wondering what kind of stuff should I do to make me better at the 100m. What should I do to improve my sprinting speed?

Thanks,
Joey
 
I don't know much about training over the course of a month, but for future reference, here are some things you'll want to know. I was a thrower in high school. I still get sore in the foot where I was hit with a shotput - thank God, after its first bounce

Interestingly enough: endurance training. One of the great olympic trainers, Arthur Lydiard, was kind of revolutionary (even by today's standards since his teachings are still not widely adopted). He recommended creating an aerobic base by training for 3 months of heavy endurance and tempo training.

Sprinters tend not to do this, but the idea behind it is, when you reach the end of the race, you need to put in that kick to win it. The amount of kick you can put in depends largely on your aerobic capacity, which doesn't get trained as thoroughly without endurance training.
 
When you train, run barefoot. When you wear running shoes your feet are supported and surrounded by cushion so your muscles aren't stretched and worked to their full extent. Running barefoot strengthens your muscles and stretches them and makes your feet stronger, in turn making you faster. It seriously works!
 
You could steal my TV. When you have a pissed off irishman chasing after your ass, I bet you will run faster (even with the added weight)
 
You wanna do some short pyramids of say 30,60,80,60,30m. Sprint each dsitance then jog back to thge start and do the next distance, etc. until you have completed the pyramid. Have a 3 min rest in between each set and do about a couple to start with, see how you feel.
By doing this you will be building up your speed and endurance, for the final part of the race, where you can get that edge.
 
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