I want to run faster.. When ever i do the 100 Meter Dash i get ARound 15 Secs.. How do i increase my speed and get around 11.. Im Around 15 Years Old... soo my question is how do increase my speed?
198867
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! :)
352737
You usually have to work up to the distance, though I suppose (not meaning to be discouraging) that some people - especially those who have been active with similar physical activities can do that the first time they try.\n\nI started running routinely at age 13 (though have alot of natural ability - always won the 600 yard run in grade school for the President's Physical Fitness Award) because I went out for track (actually wanted to play baseball, but didn't make the 7th-9th grade team as a 7th grader, so ran the mile on the track team instead and never looked back). That is what got me running as a teen and I went further and faster as I trained. I did not end up being spectacular, but it is a habit that is still with me to this day - went out for a brisk mile & a half today. I mention this so you know that though I don't break records I know quite a bit about running doing it to keep in shape for 30 years.\n\nI suggest to do what comes natural. I.e., don't be concerned about how you breathe, because your body will take in air as you need it. Good form can help breathing by making air go in & out of the chest easier - but good form is usually what is comfortable. I also suggest to resist the temptation to sacrifice a good stride to get that 30 minutes in. If you stride naturally and at a brisk pace (though it can be comfortable rather than punishing), you won't injure yourself as you may holding back and thus putting stress in the wrong places. The body was made to run fast! So work up to 30 minutes at a good pace - it may take awhile, but you'll get there if you want it.\n\nYou'll probably start getting shin splints at some point. That is okay, but take it easy if you do then start back again. You don't want a stress fracture though. It is not good to run *too much* when the body is still developing alot - 30-60 minutes is fine.
356397
becareful. I knew a girl that ran 2:15 in the 6th grade... Never got any faster... don't burn her out
308604
I great way to improve your speed is to invest sometime and \nresearch in fast twitch muscle exercises, and plyometric training.  Combined with your regular football workout witch I imagine consist of at least basic football powr lifts like bench, squat, and deadlift.  adding these typ of exercises to your routine helps develope explosion and muscle response.  Another thing you may want to look into is proper running technique.  Running with proper technique can greatly improve your speed.  If your looking to improve your 40 time its great to know what stance give you the most explosive start, and what exercises help you increase your stride length and repition.  If you want information on these I would suggest looking up sprinter workouts for 100 meter and 200 meter runners or even consulting your local highschool or college track coach, you can even try to find some camps that specialize in speed training.
622571
Well, i'm 16 and at the moment I can swim (crawl) 200metres (+-219 yards) in about 2mins and 8secs (I've done better :-), I stopped swimming for a while), when I was 12 or 13, i did this in about 3mins 30secs. What stroke are you refering to, crawl/freestyle, or breaststoke, or backstroke , the strokes are important in comparing time.  Good lengths to do are (sorry i work in meters :-)) 50meters (mine- 30secs), 100 meters (mine +- 1min 3secs), 200 meters, 400 meters. To get better, get your daughter to concentrate on her breathing (this increases ones lung capacity and makes them in a way fitter), in crawl- try not to breathe every 2 strokes but every 3 (breathing once on either side) If shes already doing that then great. Obviously make sure she doesn't overdo it. She can also use a board and just kick for 100meters and then just use her arms (no help from legs) for 100meters and then for another 100 meters arms and legs together, this will also help go faster (obviously all this takes time and it must be constant-everyday, every second day ect). Hope that helped.
145814
Yes, I run for the high school track and field team. I do the 800 meter run, the 1600 meter run, the 3200 meter run, and participate in the 4 X 400 meter relay. My strength is in the 3200 and the 1600, but I want to get my speed up to run the 400 and 800 faster.\n\nGood luck at your district meet on Friday!
495670
you could run with weights around ur legs or do high steps with weights. That will help you extend your stride and run faster!
621165
For someone who appears to have no experience, it's not bad, actually. At thirteen, you're a freshman girl? If you've improved that much, you must has some basic athletic ability.\n\nTo be truly competitive, you'd need to get into the low "12.something" range. And elite levels run between 11.9 and below.\n\nBTW, the national high school girls records:\n\nHigh School record 11.11 - Allyson Felix/Angela Williams\n\nNCAA record - 10.78  Dawn Sowell, LSU \n\nLast Olympics results - 10.93 Yulia Nesterenko,  from Belarus\n\nOh, and don't be concerned over the negative comments of some of the responders. I believe your improvement 'cause 22.67 is slooooow and with just a little work you could knock that time down.\n\nHey, and DavidB...I'm 44. I graduated HS some 27 years ago and I can still run pretty well although I don't have the speed of my youth...or any knee operatations. If you're in that bad of shape at 28, I'd hate to see you when you reach my age!
257033
Try walking the rest of the distance when you can't run anymore.  Gradually increase the time that you run. It's gonna be hard at first.  You got to use your mind to push your body.\n\nTry slowing down the run a little bit.  It will increase the length of your run.\n\nYOU CAN DO IT!
668461
Well I would imagine that anything that helps you run faster is a good work out so try running more. See if you can get faster. Also, watch what running backs do while running. They are constantly dodging would-be tacklers, so it might be good to have a few of your friends try to catch you while you are running.
632127
all you can really do is run more or you could start rollerblading for a while. even though i wasnt trying to improve my running time it did. maybe you should try that and running so you can get your leg muscles stronger. or try to breathe more efficiently when you are running. also i used to run on the ball of my foot. but now I dont and I run faster. try making your steps more sspringy. you will definitly feel like your running faster. thats all I can think of. i hope you get faster :D
297725
It depends on what your splits are...\n\nIf you have equal splits like 1:15/1:15 (1st lap vs 2nd lap), you have the endurance already and should do some sprint work (repeat 200's at about 90%).  This will help you build straight up speed, and will lower your time.\n\nIf your splits are something like :65/:85, then you'll have to work on your endurance, and something that will help you would be to go on some longer runs a few times a week, maybe like 3-4 miles.  This will help you to be able to keep pace in that second 400.\n\nGOOD LUCK
126788
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.
147225
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.
348806
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
531894
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type
622068
going at a steady fast but not 'speedwalking pace' i do a mile in 15-20 minutes...up and down hill. i am short (5'5). if you have longer legs you may get there faster, haha, but 30 minutes should be about right...if you have never walked before, you may want and need to build up...everyone has different needs and abilities or limitations. best to try walking and slow down or stop if it seems to be to difficult...a little out of breath is good, a faster heartbeat is good, a little sweat is good...chest pains, gasping for breath, bad.