Reader Question: What can I do to improve my 100m dash time?

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What can I do to improve my 100m dash time?

I am about to finish my freshman year of high school, and I want to be winning varsity races by the time I’m a sophomore. My personal best this year for the 100m is 11.57, but I want to be running high tens by grade 10. My track coach currently is terrible and only made me slower. Any suggestions?

That’s a tough situation to be in; perhaps a talk with your coach about why you think the training isn’t working for you is in order. I can’t know the specifics, but often high schools take any sport that isn’t football or basketball (and maybe baseball) much less seriously – as if they are just conditioning for other sports or purely recreational. In those cases I’ve seen the track coach be appointed not because he or she is a great track coach, but because he or she is a good football or basketball coach. But that should not be an excuse for that coach, who supposedly understands something about exercise physiology, not to get up to speed on the techniques of coaching track & field events.

One of the main factors for sprint training that might be missed by some coaches is the proper work to rest ratio. For a 100/200m runner, you want a training session of multiple short, fast sprints followed by very long recovery periods in between, often a 1:12 to 1:20 work to rest ratio, based on time ( e.g. an 8- 10s sprint followed by a 2 – 3 min rest) during which you walk and recuperate (and maybe do a few flexibility moves) so you are ready to be able to give a full effort on the next and all subsequent sprints. As a distance runner it pains me to say this, but to be a good short sprinter you have to mostly avoid endurance training, which has the effect of teaching some of your fast twitch muscle fibers to behave more like slow twitch (a positive for a marathoner, but a negative for a sprinter or power athlete). Carl Lewis wrote about rebelling against his high school coach who wanted him and the other sprinters running lots of laps, because he knew this would not be good for his speed. I remember watching Carl on a TV show called Superstars in which the contestants were jocks from different sports; during the 800m race sure enough, sub-10 second 100m runner Carl was really struggling on the second lap. It is okay to run a few easy laps as part of your warm-up, though; you want your muscles warm before you start sprinting. The bulk of the warm-up should still be various drills and range of motion exercises that follow the jogging.

If the coach really isn’t going to help you much after trying your best to communicate, the alternative could be (with the coach’s permission) to hire a personal coach to write your workouts. In the offseason there should be no problem working directly with a personal coach. (Ask around, and also look on the internet; http://coachup.com is one resource). There are also various commercial ‘speed schools’ and performance training centers you could look into. The main thing you would focus on is building your strength and power in the offseason, so they would show you safe and proper form for weight training and plyometric drills. They would also at some point do more direct work to help you translate that power into a faster start out of the blocks and on into the rest of the phases of the sprint, using good running form.

Of course this is going to cost some money, so that will factor into your and your parents’ decisions. Still, it isn’t something that is easy to do properly on your own, and the chances of injury in a do-it-yourself program are pretty high. But as a learning tool, you might pick up a copy of a book called Explosive Running by Michael Yessis.

On a positive, 11.57 is a good time for a freshman, especially since you might not have received the best coaching, and physical maturity alone is going to help you improve on that. Be patient, train consistently, and the speed will come out. Make sure you have both short term goals (as you stated in your question) and longer term goals (in the back of your mind) to motivate you, such as where you want to be your senior year and if you want to run in college.

Good luck!

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