100 Meter Running
100 metre running
I think most people would love to run as fast some of the greatest 100 metre runners in the world. In modern day athletics the fastest runner to have covered the 100 metre sprint is the tall, lean running machine from Jamaica: Usain Bolt. He holds the current world record for the 100 metre and the 200 metre events. Don’t you just wish you could feel what it’s like to cover the 100 metre distance in a mere 9.58 seconds? You’d be close to take off.
Elite runners must train hard to condition there bodies to run at speed. Runners’ muscles need to be stretched and built up so that they are fit and ready for the explosive rigours of the 100 metre running. Lining up at the starting line, and then waiting for the starter gun to fire before exploding from out of the blocks demands all that your muscles can give you to cover 100 metre running track in the quickest possible time. This event draws enormous energy out of a sprinter’s body. Every muscle, tendon and ligament in an athlete’s body is forced to work at its maximum stress levels to perform the perfect 100 metre dash.
How do we condition our body for 100 metre running? How should we train? How should we eat in order to provide our body with the wonderful nutrients and proteins it requires to perform at its peak? Let’s take a look.
Conditioning our bodies takes time. There is no way that you can get off the couch and expect to run 100 metres in under thirteen seconds if you haven’t taken the time and discipline to regularly train and prepare your body. A little and often is a good way to start.
Always start with warm up exercises so that the muscles can be gently stretched and woken to the idea of being pushed hard. Make sure that the warm up exercises include the entire body – this includes the upper body too, as a sprinter’s torso does an incredible amount of work. Cold muscles that have not been warmed up are a recipe for injury.
Once warm, if you have access to a 400 metre track you are a lucky thing – so make use of it. Jog three laps and then ease into jogging the straights and walking the curves for a couple of laps. This will prime your body perfectly for 100 metre running on the straights and walking the curves.
Next, to hone the skills of 100 metre running, as part of the training routine, you need to perform some sprinting drills that work your muscles in an explosive manner at 100% for short periods at a time. An ideal training schedule would incorporate some of these different types of workouts:
- Sprint fifteen sets of thirty metre distances at 100% full speed. After each sprint, have a thirty second stretch or walk in between each sprint.
- Sprint ten sets of forty metre distances at 100% full speed. After each sprint, have a sixty second stretch, walk or jog in between each sprint.
- Sprint ten sets of sixty metre distances at 100% full speed. After each sprint, have a ninety second stretch or walk in between each sprint.
- Sprint five sets of seventy-five metre distances at 100% full speed. After each sprint, have a two minute walk or stretch in between each sprint.
Sprint drills are an excellent way of conditioning your body to run at top speed, and they are a great way of working on your body to perfect the art of the sprinting technique so that your ability to cover the ground is enhanced.
This 100 meter training, ideally, should be done Monday, Wednesday and Friday of each week.
Tuesday and Thursday exercise still needs to work the cardiovascular system for stamina. Swimming is, therefore, the perfect choice. After plenty of lengths in the pool, do some weight training in the gym to strengthen the muscles for sprint explosions and high power ratings.
Even the greatest athletes who are brilliant at 100 metre running keep a close eye on any niggles. It is better to ease off slightly to allow any strains to recover quickly rather than to have to deal with a complete absence from training for a week or two.
We are what we eat, so be careful to put into the body plenty of healthy foods. Avoid drinking too much alcohol. Plenty of carbohydrate foods in the morning with yoghurt and fruit is a great way to start the day off. Remember to hydrate the body plenty too – and all through the day.
To be a superbly fit at 100 metre running, you need to look after yourself properly. Make sure that your body has plenty of sleep and rest time so that muscles can be fully repaired and maintained at their peak. In conjunction with regular rest days – Sunday is good – ensure that you eat the right foods. This is also important for your mental and spiritual wellbeing.
Lastly, enjoy yourself! Your body was made for action, and it’s always fun to see just how fast you can cover the ground.