100m training tips, advice, equipment, gear, and more.

100m training plan

August 17, 2019 by Editor Leave a Comment

If you are keen to improve your 100m time, but don’t know where to start; you can use the information from this post as a starting point to develop your speed, explosiveness, and power. All three of these will help you improve your 100m time.

I want you to focus on the factors that can help you improve your 100m time as quickly as possible.

Whether you want to improve in 2 weeks, 2 months, or over the course of 2 years, the following information will help you improve your 100m time quickly.

Develop your speed endurance.

Your body actually slows down during the 100m race due to the muscles getting fatigued. You can improve your speed endurance pretty quickly by doing interval training over a 120-300m distance.

Maintaining your top speed over these distances will allow you to hold your technique, and it will allow you to run more powerfully during the race.

Develop your speed endurance by doing interval training.

This will be very tough on your body. However, you will improve quickly since the body will adapt to the athletic demands from interval training.

An example of interval training will be the following.

120m sprints at 80% of your maximum speed x 10 repetitions with 30 seconds rest.
120m sprints at 80% of your maximum speed x 5 repetitions with 30 seconds rest.
200m @ 30 second pace with 30 seconds recovery x 5 repetitions
300m at 80% pace with 60 seconds recovery x 3

Increase the explosive power in your hip flexors.

You want to improve the horizontal force that you can generate from your hip flexors. You can do this by:

Doing Bulgarian split squats
Deadlifts
Squats
Bounding plyometrics

Skipping

Skipping will help develop explosive power in your calves and ankle flexion. Do these until you reach the point of failure.

Supplements for 100m sprinters.

August 14, 2019 by Editor Leave a Comment

Disclaimer: This post contains affiliate links.

To be the fastest sprinter that you can be, you need to make sure that you condition your body so that the muscles are strong, flexible, explosive, and powerful.

You will only be able to create this opportunity if you fuel the muscles in the right way. And for this to work, you need to know what to consume, and what additional supplements you need to develop your athletic ability.

The first thing you need to understand is how the human body works. To develop more muscle, you need to break down the muscle and get it to repair with more muscle tissue that will allow you be stronger and more powerful.

The second thing is you need to develop a lean frame that will provide you with the maximum power and force output for the lean muscle mass that you have on your body.

This means at the point of sprinting for maximum performance, you want to maintain a lean frame. But before then, you want to have phases where you will develop lean muscle through a calorie surplus. And then lean down through a calorie deficit so that you are able to exert more power in your sprints.

You must focus on consuming a diet that will be 40-60% of lean protein, 30-40% of carbohydrates, and 10% of fats.

I’d recommend using a calorie and macro tracker such as EasyDiet Diary to help track your intake.

Try to get as much nutrition from the regular meals that you would consume on a daily basis.

You can click here to see more about the food sources that you should consume.

To boost your nutrition, you can take the following supplements.

Optimal Nutrition protein whey.

You need protein to repair your muscles. It will help you to recover as well. Take this when you need to boost your protein to meet your minimum protein daily consumption. Typically, you will need 1-3 scoops a day to hit your protein target.

This one is high quality, tastes great and comes in several different flavours, doesn’t contain sugar or other junk. It’s the real deal. Don’t go for a cheap substitute or something that is a weight gainer.

You want to to build lean, quality muscle that will allow you to train and excel as an athlete.

To save money, buy it in bulk and in the flavour that you enjoy. Chocolate and vanilla flavours are easy to mix with pretty much anything.

Prices for the large pack starts at $49.53

Click here to buy it on Amazon.

Motivation to keep running when you are tired.

August 14, 2019 by Editor Leave a Comment

If your body feels tired when you are running, you want to stop and give up. And you need to avoid doing this if you want to achieve your running goals.

People will say that it is the power of the mind that will allow you to keep on running. This is half true.

We want you to have the tools to keep on running, even if you feel really tired. This will allow you to keep your body moving, even if you feel that your body is starting to fade on you.

Focus on the end goal.

Whether you set a time or a distance, focus on completing the original goal that you set for your run. In some cases, you may have to reduce the intensity of the run (average running interval time and your heart rate) in order to complete your run.

Drop your heart rate.

You might find that you are running at a heart rate that is making you feel tired. Instead of maintaining that heart rate, drop it so that the body recovers. Even reducing the heart rate by 20-30bpm can be enough for your body to recover.

Run with technical efficiency.

This is important because as your body starts to tire, you want to maintain the running rhythm and pace. This means you need to rely on the technical running style to use as little energy as possible to maintain your running pace.

This will see you rely on your core strength, minimise your arm movements, and focus on maintaining a stride length (running with your feet coming over your ankles or knees) so that you can maintain the running pace even if you are tired.

Run with motivational music.

You want to pick-up a second rush of energy that will allow you to run well. Set a playlist with songs that will get you ‘charged and energized’ to run. Then maintain the pace in line with the music that you are listening to during your run.

Focus on putting one foot in front of the other.

When you are tired of running, only focus on putting one foot in front of the other. One step forward is another step closer to finishing your run.

Some other things to keep in mind are:

Your performance will improve after each run.
Your body will condition itself to not be tired for the next run.

How to increase my running stride length.

August 14, 2019 by Editor Leave a Comment

It’s actually not difficult to increase your running stride length. And it is actually one of the quickest ways to improve your running speed. Here are a few things that you can do to increase your running stride length over the next 30 days.

Do skipping.

Skipping will improve the explosiveness in your ankle and calves. This will help you explode off the ground and will allow you to cover more ground when you are running.

You can do 100-1000 skips a day and you should start to see the impact in your running stride length.

Try to do double or even triple unders, so that your stride length will increase.

Make a mental cue to bring your foot over the height of your opposite knee when you run.

This will force you to improve your running technique, which will allow you to cover more ground when you are running. It is a simple tweak to your running style, but it can gain you 10-20cm or more with each stride.

Improve your core strength.

The stronger your core, the easier it will be for you to bring up your legs with each stride. You will be able to do this for longer, which will increase your stride length.

Do hip thrusts.

You want to improve your horizontal power by doing weighted hip thrusts. Have enough resistance weight to allow you to explode.

Do plyometrics exercises.

Explosive bounding and hops for distance will improve your running stride length. Do this at least twice a week.

Build a cadence when you run.

You don’t want to chop your strides. Build momentum off each stride to the point where your stride is full. You will find that you will cover more distance with each stride taken.

What foods can make you run faster?

August 12, 2019 by Editor Leave a Comment

There isn’t any specific food that will allow you to run faster instantly. And anyone that says otherwise is lying. However, there is a nutrition that you can consume that will allow you to develop the athletic physique that will allow you to run faster.

What I mean by this is you can develop a light frame that will allow you exert more power, which will allow you to run faster.

The second thing is that by consuming the right nutrition, you will be able to fuel your muscles to develop more strength and explosiveness, which will allow you to run faster?

What type of food do you need to consume to run faster?

It depends on the type of running that you will do. If you do distance running, you will need to build strength and explosiveness, but you will also need to fuel your muscles so that they store energy to allow you to run over a longer distance.

If you are doing short sprints, you want to consume a nutrition that will keep your frame as lean as possible, but it will allow you to build the powerful lean muscle that you need to develop power in your muscles.

Depending on the type of training and preparation that you will do, you will need to look at the macro split for your nutrition.

What food should sprinters consume?

Sprinters should consume a protein-heavy diet that also allows them to consume a balance of starchy or fibrous carbs, depending on the type of energy that their body demands for that period in the season.

In the lead-up to peaking for a competition, the athlete wants to maintain their lean physique and will need to consume fibrous carbs, a low intake of starchy carbs and protein to form 90% of their energy source, with 10% coming from natural fats.

In non-peak times, athletes can consume a higher percentage of starchy carbs in their macros.

A typical split will look like the following.

25% fibrous carbs
25% starchy carbs
40% protein
10% natural fats

Athletes need to track their calorie consumption and output.

Athletes need to make sure that their body is getting the right amount of fuel into their bodies so they can develop. If you want to get faster and build more powerful muscles, your calorie intake must at least be neutral.

If a male is training, they will need to ensure that 2500-3000 calories are consumed to maintain their physique and to develop their muscles to improve their performance.

For women, this target will be around 2000 calories.

Additionally, the amount of protein required to fuel the development of the muscles also needs to be met. This means you should consume around 2.2g per kilogram of protein as a part of your diet. (Source)

So if you weigh 70kg, you would need to consume at least 154g of protein per day.

If you weigh 80kg, you would need to consume 176g of protein per day.

What food groups should you consume?

Protein

Chicken
Fish
Lean beef
Turkey
Beans
Eggs

If you struggle to consume the recommended daily intake, consume a protein shake to help meet your daily protein consumption goals.

Starchy Carbs

Potatoes
Rice
Sweet potato

Fibrous carbs

Leafy greens
Brocolli
Carrots
Tomatoes

Monitor the body fat percentage for your running training and competition days.

It is ok to have body fat stores while you are training, however you want to be as lean as possible for your competition days. You’ll want to sit around 10% body fat at the time of the competition so you will have enough energy stores in your muscles.

Also, make sure you drink water to keep your muscles hydrated and your liver flushed. Also consider taking seaweed to help detox your liver.

Best 100m sprint spikes.

February 3, 2019 by Editor

*Disclaimer – This post contains affiliate links.

The 100m is the blue ribbon event for Track and Field. If you want to give yourself the best chance of winning the 100m and running with the technique that will allow you to run a quick time, you need the right sprinting spikes.

There are quite a few spikes available on the market. However, we’ve rounded up some of the best spikes that will allow you to run quickly and comfortably in the 100m.

What are the best track spikes for 100m?

Nike Men’s Zoom

Nike have a strong reputation for designing high-performance sprinting spikes. You can expect the spikes to be lightweight and have a comfortable fit. The shoe is designed for people to run on the balls of their feet. So it will only be suitable for short sprints of up to 400m. However, it is ideal for the 100m sprint.

The price for this spike ranges from $30-150.

Click here to buy them on Amazon.

PUMA Complete Tfx Sprint III Track Shoe

Puma complete fit TFX Sprint Spikes for the 100m

Puma are the brand that endorsed the world record holder Usain Bolt. And given that he has broken the world record twice, you can be confident that the shoe is well designed for a sprinter to reach maximum speed.

People that have bought the shoe love its comfort and price tag. Pricing starts at $40.

Click here to buy them on Amazon.

Adidas Men’s sprintstar track shoe

Adidas have been creating sprinting shoes for decades. You can expect the comfort and durability of the shoe to last for a couple of seasons and that it will help the athlete with their sprinting performance.

It’s a great entry-level spike for 100m sprinters.

Prices start from $21.

Click here to buy them on Amazon.

Saucony Spitfire 3

Saucony has been releasing some impressive sprinting spikes that are quite inexpensive. So if you are looking for a cheap 100m sprinting spike, this is shoe will be a good investment.

If you order them, make sure to get 0.5 to one size higher as the sizing is slightly smaller compared to other shoes.

Prices start from $20.

Click here to buy them on Amazon.

ASICS Sonicsprint Men’s Track & Field Shoe

These are another great option for a 100m spikes and they are also fairly inexpensive. Lightweight, stylish, and good grip. It’s well reviewed among many sprinters that have bought and run in these spikes.

Prices start from $65.

Click here to buy them on Amazon.

New Balance Men’s SD200V1 Track Spike Shoe

New Balance have developed an interesting 100m sprinting spike that is favoured among sprinters due to its strong grip, which is excellent for those sprinters that rely on power and drive to get to their top speed when competing in the 100m.

If your running style focuses more on the initial drive or turnover phase, you should consider investing in these types of spikes.

Prices start from $96.

Click here to buy them on Amazon.

What are some of the things that you should look out for when purchasing 100m spikes?

You want to invest in 100m sprinting spikes that will allow you to easily execute the different phases of the 100m sprint. These include the following.

The drive phase – So you will need spikes that have a bigger emphasis on raising your toes so you can power off the ball of your foot.
Comfort – Many of the sprinting spikes have raised arches. Make sure you check the arch height so it won’t cause you discomfort when you sprint.
Front grip – This is determined by the spike layout in the front of the spike. Check the layout so it is easy for you to pull and accelerate with the ball of your foot.
Spike shoe weight – Make sure the weight is as light as possible so that it makes it easier to sprint faster.

Are these also the best track spikes for indoor?

As long as the athletic track is designed in accordance with the IAAF rules, you will be able to use the same spikes on both indoor and outdoor surfaces.

Are these the best ‘cheap’ track spikes available?

Track spikes differ in price. If you can get a pair for less than $60, it is considered cheap. The spikes listed here are great entry-level spikes for beginner and intermediate 100m sprinters.

Stop twisting your upper body when you’re running!

September 2, 2018 by Editor

Has someone told you that you twist your body while you are running? If so, making changes to your running technique can easily make you run faster within a few weeks. The main reason people twist while they are running is because of the arm and leg running technique that they are using. By fixing this, the person can run faster with less effort and more intensity.

Here’s how.

Take your elbows completely backwards when you run.

Focus on driving your elbows as far back as they can go. This will force your arms to go backwards in a straight line.

Have your arms drive by your ear.

Dive your arms straight up by your ear. This will force your arm movement to pump in a straight line.

Bring your knee up when running.

Focus on stepping over your knee when you are running to bring your knees up.

Focus on powering your heel behind you.

Your heel should be powering behind you when you run. If you try to maximise this with each stride, you will naturally be running in a straight line and your body’s mechanics will move in a straight line as well.

Focus on a single point and run towards it.

Pick a spot or object in the distance and run towards it in a straight line.

How to sprint more relaxed.

September 2, 2018 by Editor

Beleive it or not, one of the things that can help you improve your speed significantly is running relaxed. Something that we tend to do is tighten up if we feel as if we are under pressure whilst running. It might be that we are losing in a race or that we feel that we need to run faster to beat our personal record time.

You will never reach your full speed potential if you run with a tense body. So you must train yourself to run relaxed and in a way where you can maximise your horizontal force output so that you can run as quickly as possible.

Here are a few things that you can do to help you stay relaxed.

Focus on a single point in front of you.

You want to focus on reaching the end point. Choose a point such as a pole or a marker and focus only on reaching that point.

Focus on bringing your elbows backwards.

Many athletes pump their arms and keep their fists clenched. Instead, focus on driving your elbows backwards as far as possible in a relaxed manner.

Focus on keeping your body fluid.

No part of your body should be tense. Just stay as relaxed as possible when you are running.

Run your own race.

You need to focus on executing your own race in order to win the race. Focus on executing the different phases of your running so that you will drive, accelerate and maintain your speed for the duration of the race.

Focus on executing your technique.

This is the most important thing that you can do. You must focus on executing your technique so that you will run as relaxed as possible. Your technique will be what you have practiced with the A and B steps, as well as other running drills that you have practiced.

The conditioning training that you’ve been doing should allow you to run faster simply by executing more power and having more speed endurance.

Focus on your breathing.

Concentrate on the way you inhale and exhale as you run.

Develop your conditioning to allow yourself to run more relaxed.

The better your fitness and conditioning, the easier you will find it is to run relaxed. Strengthen your muscles (especially your core) and your strength endurance so that you can run with more intensity for longer.

Are there some other ways or methods that you use to relax whilst you run? Let us know in the comments below.

Increase your speed by improving your ankle flexion!

August 30, 2018 by Editor

This is an incredible hack for developing speed. However, many people either don’t know about it or choose not to do it as a way to improve their speed and power. Quite often, we hear about coaches saying that athletes need to improve their flexibility. But alot of the time, they are unclear in explaining the benefits from improving an athletes flexibility.

When it comes to improving your ankle flexion, there are clear benefits that you will notice.

Improved range of motion
Increase in stability and strength
INCREASE IN SPEED

The third point is the one that you really want!

So in this post, we will share some of the things that you can do to improve your speed as a result of improving your ankle flexion.

Test the range of motion in your ankle.

See how many centimetres is in your ankle’s range of motion. If it is less than 10cm, you will need to do stretching exercises to improve the range of motion. You want to get to 15cm or more.

Knee-to-wall exercises

Stand with your front foot next to the wall. Stand with your other foot behind you and bend your body towards the wall so that your knee touches the wall. This should get your body used to the movement of having your knees in front of your ankles and also improving your range of motion.

Lower calf stretch

Put your leg behind you and keep your foot on the floor. Bend your back knee and lower into the floor. Maximise the stretch and hold it for up to 30 seconds to lengthen the muscle. Repeat this stretch 3 times on each leg.

Upper calf stretch

Have one foot in front of the other and bend forward whilst keeping your back foot on the ground. This will stretch your upper calf.

Deep squats.

Deep squats are ideal once you have increased your ankle range. You will be able to develop additional strength and explosive power through your ankle.

To protect your back, do these initially as front squats. If you don’t have the ankle range initially, you can use weightlifting shoes or conduct the exercise on a weight plate that will give your ankles an angle, compensating for the loss in the range of motion and allowing you to keep your knees forward.

Single leg squats

To really develop the strength in your ankle, conduct deep single leg squats (or at least go as low as you can). Make sure you maintain the proper technique. This will help you develop the strength in your flexible muscle tissue.

Calf raises (gym equipment)

You can use the calf raise equipment at the gym to help lengthen your ankle’s range of motion. Simply add weight and go down into the movement. Hold it at the bottom for 15-30 seconds. Ideally, do this as a single leg exercise.

Dedicate at least 3 sessions a week for developing your ankle’s range of motion.

Until you get the range of motion that you desire, dedicate 3 sessions a week so that you improve the range of motion.

Let us know about your improvements in the comments below.

Improve your running technique to run faster with less effort.

August 28, 2018 by Editor

The two don’t sound like they go hand-in-hand, but it is true. If you learn how to run with good technique, you end up conserving more energy, which will allow you to run longer and faster. There are a couple of factors that you need to keep in mind when it comes to the benefits from the running technique. This is because the running technique alone won’t make you run faster. It needs to be combined with the conditioning of the body.

If you condition your body in the right way and learn to run with the right running technique, you will run faster.

What do you need to do with your running technique?

You need to keep your hips high by running tall.

You can do this by focusing on running tall, however you must focus on running horizontally. Do not project your force vertically. Project it horizontally so you can increase your horizontal speed.

Focus on accelerating off each stride.

This is something that you must focus on during each phase of the sprinting process. From the drive phase where you are building your initial acceleration, to the transition phase and improving your leg turnover.

Aim for your heel to come over your knee while you are running.

You want to improve your stride length while you are running. You can do this by bringing your knees up. However, it is easier to focus on bringing your heels over your knees. This will also help you improve your leg speed turnover.

Stay relaxed.

You must not be tense when you are running. You must remain as relaxed as possible. Yet focus on having the muscles execute the horizontal force to make you run faster.

Your arms should be coming straight up and down.

It’s important that your arms do not swing from side to side otherwise it will force your body to go off-balance. Make sure your elbows drive backwards and your hand comes by your ear.

Your head should be straight and focused on a fixed point in front of you.

Focus on a point in front of you and run straight towards that point. Focus on your technique whilst running to that point.

Running drills that you can practice at home.

High knees

A skip

B skip

Combine the technique with your speed training conditioning.

As you improve your body’s conditioning to execute more horizontal force, you should notice that you will run faster simply because you are executing more power whilst maintaining your form. You will also notice that your rate of deceleration will slow down simply because you are conserving more energy whilst you are running.

Practice these and let us know your improvements in the comments below.