How Many Mph Is A 12 Second 100 Meter? Top Answer Update

Today was my first day of sprint training which I will continue for 4 weeks and will finish with a 100 meter sprint time trial of 11.99 seconds or faster. This is an attempt to prove wrong to the letsrun naysayers who find it impossible for long-distance runners to have leg speed.

I will update this thread each day with the day’s workout and how good or bad I was feeling.

Today’s workout at my local track:

400m warm up

A jumps (20 meters)

B jumps (20 meters)

lunges (20 meters)

Limits (20 meters)

10 sprinter-style jumps high in the air

10 high jumps

20x knee kicks when entering the grandstand

Stand on tiptoe 20x to stretch my calf

10 push-ups

5 pull-ups

4 100m steps

10x acceleration sprints (approx. 20 meters)

10x 40 yard Dash

Quarter Mile Cooldown

Stretch for 2-3 minutes

Result: not too tired after my 5 km yesterday, feeling quite energetic.

If anyone has any training tips or fixes, feel free to post them.

If you gave them a few days of training starts, I think the average fit man you described would be closer to running a 12.5. You would flat run some of them as fast as 11, some run 14 or so.

I think the true average (average of all healthy 25 year old males who aren’t necessarily fit/exercise) is closer to 15. Football/basketball/whatever is still “some” training even if it’s not track specific training is, even if it’s just pickup games a few days a week.

I’m giving this answer because I play in a mixed adult soccer league where the men must be 26 or older. I’m one of the faster guys in the league but there are three or four guys who can challenge my speed. I ran 11.5 FAT but most of my 100m times are in the 11.7 range. I run about 5 or 6 100-meter dashes a year at college meetings and decathlons, so I’m pretty tuned into how fast or slow I am.

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Last updated August 13, 2016 by Jimson Lee

Here’s a frequently asked question from the mailbag.

Do sprinters breathe while sprinting?

The answer is of course yes.

There are a few pointers to when to breathe (inhale) and when to just exhale. And when to hold your breath.

If you want to read more about deep breathing and its effects, read deep breathing exercises to relax or calm pre-race nervousness

The weight room

In the weight room, I teach people to breathe in on the eccentric phases and breathe out on the concentric phases (i.e. the thrust or the force).

This is a 2-1-4 method of weight or strength training (2 seconds exhale during contraction, 1 second rest, 4 seconds inhale during extension or eccentric phase)

When doing abdominal or core exercises like crunches, always exhale as you go up or contract.

In a 2RM or 3RM weight room scenario, I always exhale when I’m exerting strength.

There is a natural instinct to hold your breath when trying to exert a force. Imagine yourself trying to open a tight lid on a jar. Or when you sit on a toilet and do a “number 2” when constipated (#2 = bowel movement… I always mix up number 1 and 2)

I will not refer to birth as I am male. Female readers can comment below.

The Valsalva maneuver

Holding your breath while keeping your airway closed (i.e., mouth and nose closed) when attempting to exert a force is known as the Valsalva maneuver, or simply Valsalva.

The name derives from a 17th-century Italian anatomist, Anton Maria Valsalva. The purpose of Valsalva is to increase air pressure in the lungs to aid in physical exertion or to force things out of the body (i.e. think #2).

This causes the abdominal muscles to tighten, which squeezes the intestines and organs in the abdominal cavity, pushing them up against the diaphragm.

Hopefully, Newton’s third law of motion applies: for every action, there is an equal and opposite reaction.

There is a correlation between breathing and Valsalva called Valsalva Sync that is beyond the scope of this article.

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The starting blocks

Like the weight room. I try to exhale forcefully and react to the gun.

At the gun, with my right foot on the back starting block, my instinct is for my left arm and hand to explode up and exhale.

So I stand up slowly and inhale when the starter says “SET.”

The 100 meters

If you watch Linford Christie’s 1992 Olympic gold performance in slow motion, you’ll notice that he doesn’t breathe at all for the entire 100 meters. (Not sure about his 200m)

If you watch Ben Johnson in slow motion, you can see that he’s actually breathing twice, at about 100 and 200 feet.

I think you should just breathe whatever comes instinctively. It doesn’t matter whether you breathe in through your nose or mouth.

You’ll likely catch your breath between the transitions of the 100 meters.

For the 400 meters, you’ll be taking short, shallow breaths along the way, which is good. There’s no way you can hold your breath for 45 or 50 seconds. If you do, it’s absolutely dangerous.

The 40-yard dash

Proper breathing techniques are beneficial in the 40-meter dash.

Along with the initial exhalation during the first explosive stride, I like to break the 40-yard run into 2 segments: the first 20 yards and the last 20 yards.

Then, at the 20-yard mark, during the mini transition, I exhale again and focus on the last 20 yards.

Otherwise, holding your breath for 4 or 5 seconds won’t kill you. I’ve seen several soccer players hold their breath for the entire distance (e.g. Valsalva) but that can be translated as exertion, just like opening a glass. When you have that second “exhale,” it helps you relax and focus on the mechanics and reach the finish line!

I hope this helps answer the question, “Do sprinters breathe while sprinting?”

The average 100m time for all ages is 14 seconds. Running this time 100m means you are running at 24 km/h (15 mph).

The 100 meter dash was the blue ribbon event in track and field and was arguably the most eagerly awaited event at any track and field meeting. There’s so much more interest than any other event because you’re finding out who’s the fastest.

There are many different variations of the average 100m as it can change based on age and skill level. In this blog post, I’m going to go through all the different standards and groups so you can figure out exactly what average time you’re aiming for.

Average 100m time by age

Age Time 13 12.28 15 11.65 17 11.37 20 11.10 23 10.89 35 12.7 40 13.4 45 14.3 50+ 15.2

100m time for elite sprinters

The average elite sprinter completes the 100m in 10.5 seconds for men and 11.4 seconds for women.

Is 11 seconds fast for 100m?

11 seconds for the 100m is considered fast because many athletes who train regularly aim to break that barrier. Many fail, some succeed, but you can call yourself an excellent sprinter if you run the 100m under 11 seconds.

How the average time has gotten faster

At the Olympics, you have the best of the best. Therefore, the average time for a sprinter over 100 m in the Olympic Games is significantly faster than in all other categories. The event has improved dramatically over the decades and you can tell by the winning time alone. The men’s time has increased from 12 seconds in 1896 to 9.6 seconds in 2012. Many factors contribute to the large time difference, which are the logical improvements for the spikes and the track. In 1896, athletes ran on a cinder track. It was much slower to run than the tartan track we see today. The reason it’s slower is because you don’t get the same reaction when you run and jump off the ground.

With the improvement in science over this time and a better understanding of the human body, athletes can now train much harder and recover much faster thanks to nutrition and exercise equipment.

Video: The fastest 12-year-old sprinter you’ve ever seen

He may be young, but Australia’s James Gallaugher looks like he’s one hell of a sprinter.

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Athletic prodigies can be tricky things. For every Rory McIlroy and Tiger Woods, there are many, many more who burn bright early and never achieve much as adults.

We don’t know what the future holds for 12-year-old Australian sprinter James Gallaugher, but if he can maintain that level of speed against his rivals into the senior ranks then we have a new Usain Bolt on our hands.

This video, taken at a school reunion in New South Wales last month, shows Gallaugher running the final leg of a 4x100m relay for his school. Gallaugher picks up the baton at least 20 yards behind the leading boy, but he runs him down in devastating fashion.

Reports in Australia’s The Herald Sun newspaper confirm that this isn’t a one-time magic either.

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Gallaugher clocked 11.72 seconds for the 100m, faster than anyone in his age group in the US or Australia. His talent means Michael Johnson’s Athletic Institute has been in touch with Gallaugher to train in Ohio, but he won’t leave until next year.

The big news at Gallaugher is that his favorite sport is rugby league, so he could be the new Carlin Isles rather than the new Bolt. Whatever happens, he looks like someone to watch.

For guys on the high school track team, I’d say “solid” off-block FAT sprint times are anything under 11.50 for 100 or 24.00 for 200. To me, “solid” just means varsity squadron caliber on a good but not dominant team.

Boys who can run at or under 11.0 or 23.0 score significant points at the conference level unless they are in L.A., Dallas, Orlando, etc.

At the state competition level, most states have a 100 m final where the winner goes 10.5 and the other 7 finish between 10.6 and 10.9. Sprint-heavy states like California, Texas, and Florida routinely have Finals filled with 10.2 to 10.5 guys, with the occasional Superstar hitting 10.0 times.

Sprinting creates the perfect storm of fat loss and muscle growth. Credit: Chatabox/iStock/Getty Images

Sprinting is a highly effective form of exercise that combines the benefits of cardio with resistance training. Sprinting is an anaerobic activity – it forces your body to draw on your stored energy to meet its needs. It also triggers a hormonal response that causes muscle mass to build. Because of this, sprinting can produce significant changes in body composition, both in terms of body fat percentage and lean muscle mass.

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Shred your legs

Not surprisingly, sprinters have some serious muscle development in their legs. You can expect your quads, hamstrings, and glutes to develop significantly from just doing sprints. The muscle at the lower front of the thigh, just above the knee, tends to be the smallest muscle in the thigh, while the calves remain relatively small. Overall, the sprint will make your legs and glutes very muscular and very defined due to the tremendous amount of effort they have to expend in each session.

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Get ripped abs

If you’ve ever watched sprinting during the Olympics, you know that sprinters all have strong abs – all have six pack abs. This is because sprinting is one of the most effective ab workouts available. All of the muscles in your abdominal area need to be fully engaged during the sprint to keep your torso upright and balanced while also keeping all of your organs securely in place. Sprinting will significantly strengthen each ab muscle, and provided your body fat is low enough, you’ll see those coveted six pack abs and obliques as well.

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Upper body brilliance

Most sprinters also have a very developed upper body. In fact, a sprinter’s torso is often defined in such a way that banding – or definition between muscle fibers – is visible. While this level of definition requires very little body fat, your back, shoulders, arms, and chest can add a significant amount of muscle mass and become very strong through regular sprinting. This is because the arms act as leverage during the sprint, balancing the tremendous force generated by each step and the rotation of the upper body. The chest and back provide stability to the upper body to stay balanced and in the right position throughout the sprint.

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Train smarter, not harder

Sprinting is a very high intensity activity. Even world-class sprinters don’t run sprints every day, so don’t overdo it. Sprinting two to three times a week is enough for you to start seeing noticeable changes in your body. If you want to see serious muscle definition, it’s important to reduce your body fat by eating nutritious foods in amounts appropriate for your body, and getting regular rest and recovery.

Compared to women, teenage girls have the upper hand when it comes to shredding the racetrack. According to Runners World, your teenage body can regenerate creatine, which fuels your muscles, faster than older runners. Intense sprints also reduce the amount of lactate – a waste product that leads to fatigue – produced by your muscles. Between the ages of 13 and 19, a young girl gradually increases her speed year by year.

Using Speed ​​Tests The 30-meter flying dash is a common performance test of speed and can be used to identify track and field talent, according to the USA Track & Field Coaching Manual by Joseph Rogers. From a running start, the athlete sprints 60 meters and is timed again at the 30-meter point and at the end of the sprint. The running time for the first 30 meters is subtracted from the 60-meter total time and then rounded to the nearest tenth of a second. In the 30-meter flying sprint, the average speed for 16- to 19-year-old girls is between 4.3 and 4.4 seconds, according to Robert Davis’ Physical Education and the Study of Sport. While excellent speed falls below 4.5 seconds, poor speed is 4.6 seconds or more. Boys in the same age group run about 4 to 5 seconds faster than girls.

Adhering to standards England’s Amateur Athletics Association publishes athletics standards based on the past performances of teenage girls, according to the website of Brian MacKenzie, a performance coach at England’s national athletics governing body. The association divides age groups into under 20, under 17, under 15 and under 13. The standards are divided into four tiers, from tier 1 for the top 7.5 percent of performers to tier 4 for the top 65 percent. Grade 3 is teenage girls in the top 30 percent. You can rate a teenager’s average performance at 50 percent in a range between Grade 3 and Grade 4. For example, an average girl under 15 completes a 100-meter sprint in 13.2-13.5 seconds and the 200-meter sprint in 27.3 seconds 28 seconds. The average girl under 17 can do a 100 meter sprint in 12.8 to 13.1 seconds and a 200 meter sprint in 26.4 to 27 seconds.

Shooting Benchmarks If teenage girls want to reach the average running speed for their age group, they can follow benchmarks set by athletics federations. The English Schools T&F County, for example, set benchmarks for various sprint events, according to Teach PE. After 52 weeks of training, 12- and 13-year-old girls are expected to aim for the 100-meter dash in 13.2 seconds and the 200-meter dash in 26.5 seconds. Intermediate sprinters aged 14 and 15 should set a time of 11.6 seconds in the 100 meter sprint and 26 seconds in the 200 meter sprint. The advanced group, aged 16 and 17, should set a time of 12.5 seconds in the 100 meter sprint and 25.7 seconds in the 200 meter sprint.

Maybe you remember the good old days at the playground and all the fun you had with the other kids.

At this point in life, social hierarchy was determined by who could run the fastest and beat their friends in a race.

If rumors circulated about a new kid in town who could run 100 miles per hour (mph), the reigning champion would have to defend his title by winning a race.

Despite the rumors on the playground, no one can actually run at 100 miles per hour.

How fast does the average person run?

How can you make yourself run faster?

How fast does an average person run?

Men run at an average speed of 8 km/h and women at an average speed of 6.5 km/h.

People running for their lives, and not for recreational purposes, can run at an average speed of 12 miles per hour.

Athletes and fitness enthusiasts tend to be faster than average and can run at speeds of up to 14-17 mph.

The numbers change for endurance and long-distance hiking trails.

Sprinters who run a short distance have an average speed of 16 km/h.

However, it is difficult to maintain this momentum over a long distance.

Using average running speed data for five kilometers, men have an average running speed of 5.9 mph and women have an average running speed of 5 mph.

mile time

Sometimes speed is not measured in miles per hour, but the time it takes to run a given distance in minutes and seconds.

Most of us remember running the mile in gym class, but we probably don’t remember the time we did.

Test yourself again to find out how you compare to others your age.

Check out the following average times it takes men and women of different ages to run the mile:

16 to 19 (male) = 9:34

16 to 19 (female) = 12:09

20 to 24 (male) = 9:30

20 to 24 (female) = 11:44

25 to 29 (male) = 10:03

25 to 29 (female) = 11:42

30 to 34 (male) = 10:09

30 to 34 (female) = 12:29

35 to 39 (male) = 10:53

35 to 39 (female) = 12:03

40 to 44 (male) = 10:28

40 to 44 (female) = 12:24

45 to 49 (male) = 10:43

45 to 49 (female) = 12:41

50 to 54 (male) = 11:08

50 to 54 (female) = 13:20

55 to 59 (male) = 12:08

55 to 59 (female) = 14:37

60 to 64 (male) = 13:05

60 to 64 (female) = 14:47

65+ (male) = 13:52

65+ female) = 16:12

According to the data, men run the mile in less time (on average).

Also, people slow down as they age.

walking pace

If you just can’t walk anymore and slow down to walking pace, you can assume you’re moving at the average human walking speed of three to four miles per hour.

The fastest of the fast

While it can be valuable to know the average speed of most people, it can also be interesting to learn about the fastest people and things out there.

Usain Bolt

Many people consider Usain Bolt to be the greatest sprinter of all time.

He stunned the world when he completed the 100 meter dash in 9.58 seconds in 2009.

This comes to almost 28 miles per hour.

Florence Griffith-Joyner

In 1988, Griffith-Joyner became the fastest female sprinter by finishing the 100-meter dash in 10.49 seconds.

She still bears this title to this day.

Eliud Kipchoge

It’s not just about speed, it’s also about endurance.

Kenyan Eliud Kipchoge claimed the title of fastest long-distance runner by running a marathon in a time of 2:01:39, a pace of about 4 minutes and 38 seconds per mile.

He also holds third place.

Animals

To provide a frame of reference for human speed, consider some of the top speeds of famously fast animals:

Cheetah = 70 mph

Horse = 40 mph

Bear = 30 mph

Cat = 30mph

Dog = 20mph

Ideally, you’ll never find yourself in a race with these animals, as they can all outrun a human with relative ease.

Factors that determine speed

Certain things contribute to your running speed.

Understanding these variables can help you make decisions that move you much faster.

1. Clothing

You need to wear light clothing that fits properly and doesn’t weigh you down while still allowing good airflow.

Some of the best materials to use are nylon and polyester.

You also want clothing that will stand up to the weather outside, especially in cold and wet conditions.

2. Shoes

Protect your feet by wearing appropriate running socks and running shoes.

Most importantly, the shoes fit properly.

Wearing the wrong shoes or the wrong size shoes can cause blisters and sores.

In some cases, you can even cause serious injury.

3. Terrain

It takes a lot more energy to run uphill than it does to run downhill.

When you run up a mountain, your running speed is much slower than on the way down.

How to get faster

With a race coming up, you might want to know what you can do to increase your running speed.

Here are some ways to become a fast runner.

1. Increase the strength

When you run, you carry your entire body weight with the strength of your legs.

If you have strong legs, you can develop more strength and run faster.

You can develop strength by attending the gym and running regularly.

2. Maintain weight

Too much weight will slow you down.

You want to stay within a healthy weight range for your height, age, and gender.

In order to maintain a healthy weight, it is advisable to watch what you eat.

That doesn’t mean you shouldn’t treat yourself when there’s reason to celebrate.

In general, though, try to follow these simple diet tips:

Replace red meat with chicken and fish

Reduce your sugar consumption

Avoid alcohol

Eat small portions

Say no to fried foods, fries, and high-fat desserts

3. Stretch and recover

Before you start running, you should stretch your body.

Common pre-run stretches include:

Side bend lunge

Standing Quad

Stretch side squats

calf stretch

After running, you should massage any sore spots on your body.

You should also give yourself a day or two to rest before your next run, especially if you are new to running training.

Your body needs time to adjust to the new load and you need to give yourself time to recover before running again or you risk potentially injuring yourself.

4. Breathing exercises

Your body needs enough oxygen, especially when running.

For this reason, you should learn breathing exercises that are specifically designed for cardiovascular activity.

You can use different breathing techniques in sprinting than in long-distance running.

However, there are some common practices that you will use in any situation.

When breathing, breathe through both your nose and mouth.

You should also be breathing from the bottom of your diaphragm.

Many people follow a rhythmic 3-2 breathing pattern that alternates between foot movements.

5. Perfect your shape

Every runner has a form that they follow when running.

However, not all runners use best form.

If you want to be faster, you should learn to improve and perfect your form.

It all starts with the core and maintaining good posture while maintaining a mental and literal look ahead.

You also want to keep your shoulders tight but loosen up your arms and hands.

6. Stay hydrated

Hydration is always important, but it’s even more important when you’re running.

Running generates about 20 times more heat than normal, causing profuse sweating, which can lead to dehydration.

Dehydration can result in cramps and headaches, which decreases your mileage.

Drink two glasses of water about two hours before your run.

Then drink another glass of water about 15 minutes before your run.

Also, bring water to drink while you walk.

Benefits of Running

Why do people walk at all?

Well, regular running practice has numerous physical and mental benefits that might inspire you to break out the running shoes yourself.

1. Burns calories

For people who want to lose weight, running is an easy and inexpensive option because it is so effective.

If you run at a challenging pace, you can burn up to 100 calories in a single mile.

You may have to walk a few miles to work off last night’s dessert, but you can do it.

2. Reduces the risk of heart disease

Heart disease is the leading cause of death in the United States.

Running is a great way to get blood pumping through your heart and keep it strong.

It also promotes good blood pressure and cholesterol levels, which also contribute to heart health.

3. Improves mobility

As we age, our bones begin to deteriorate.

Running can keep them strong.

In addition, your body is trained to be in constant motion so that you remain mobile and flexible throughout the day.

4. Relieves stress

When you run, you release tension.

Any stress you may be carrying around can fall away from you as well.

You will feel lighter and less stressed about the other things you face throughout the day.

At least you get a little break from those stressors while you exercise.

Common running injuries

You won’t get the full benefits of running if you have to stop because of an injury.

Understanding the most common injuries can help you avoid them in advance.

1. Blisters

Blisters develop when your foot constantly rubs against the shoe, which is why having the right shoes and socks is so important.

If you notice a blister developing, stop running at the next convenient moment to prevent it from getting worse.

You can still run if you get a blister, but you should connect them first.

2. Shin splints

The shin refers to the front part of your calf.

Some runners get pain that extends the length of your shin.

In most cases, shin splints go away on their own after some rest, but staying hydrated is also important.

3. Soft tissue injuries

The two most common soft tissue injuries are muscle strains and ligament sprains.

These injuries cause significant pain.

Mild cases heal within a few days with the help of some ice.

4. Fracture

In some rare cases, runners can experience a fracture or broken bone.

This usually happens when someone falls or becomes distracted.

Fractures require surgery to restore the bone and you will go through a long healing period.

Walking Vs. Operation

Running requires a lot of effort.

Some people cannot walk very long before they can get up to a modest walking pace.

Some people never make it past a walking pace.

While running burns significantly more calories than walking, walking is better than not exercising at all.

A 160-pound woman running at five miles per hour burns about 600 calories, but the same woman walking at 3.5 miles per hour only burns about 300 calories.

Remember that you need to burn about 3,500 calories to lose a pound.

Walking also doesn’t pose as many physical risks as running, making it more practical for people with pre-existing conditions or those who are new to it.

You can make walking more challenging by walking up an incline or holding weights.

You can also go a bit faster until you eventually reach a running pace.

Getting Started

When you are about to start running, it may not initially feel as natural as you would like.

Here are some tips to get you up and running.

1. Start small but dream big

You can’t expect to run the New York Marathon after a week of training.

However, you can start small by simply walking around the block or to a specific destination.

Gradually expand your range as you become more comfortable.

Eventually you’ll make it to the marathon.

2. Be consistent

If you want to see visible changes, you need to devote yourself to running.

Make it a point to run at least three or four days a week.

Instead of running every day, focus on running more and more with each workout.

3. Stay positive

You may get discouraged if you gasp at the side of the road.

However, you must remain positive, even if it hurts at first.

The pain will go away.

4. Shake it up

Many people get bored while running.

Keep it interesting by changing up your regular routine.

Try different trails and make the most of your exercise by also enjoying nature.

Conclusion

The average man runs at a speed of eight miles per hour.

But don’t just walk.

Learn to run faster than average while protecting yourself from injury. You will look and feel better.

Also, you can beat all your friends in one race.

You can see how this popup was set up in our step-by-step guide: https://wppopupmaker.com/guides/auto-opening-announcement-popups/

It’s never easy to run 100m in under ten seconds, as the recent Commonwealth Games have shown. However, with the world record standing at 9.58 seconds, attention in recent years has focused on whether a human will one day be able to run 100m in under nine seconds.

Our thoughts, based on 20 years of research into the biomechanics of sprinting, are “of course they can”. A limit of human sprinting is not yet in sight. Humans have only been running competitively for about 100 years (with available time records). In the context of human evolution, this is far too short a period to analyze in terms of long-term predictions for the future. Records are still being broken, training and technology (e.g. running surface and running spikes) are constantly being further developed.

In fact, from Jim Hines’ first time breaking the ten-second mark in 1968 to Maurice Green’s in 1999, the world record improved by 0.16 seconds in 31 years, but since then the record has improved by 0.21 seconds in just ten years Years. This does not necessarily mean that the development of the record is accelerating, just that we cannot look at human limitations in the short term.

There have always been and always will be people who make new leaps at such records. To further develop the argument against a set limit of human capability, why wouldn’t Usain Bolt have a son just a little bigger, stronger, faster than Usain himself and so on?

Better training and techniques

The issue of performance improvement is also due to better training and improved running technique. In a recent paper, we highlighted the importance of strong glutes for starting sprint performance. Athletes and coaches can then train and strengthen these key muscle groups to get off the grid better.

Overall, sprint speed is a product of stride length and cadence. In his world record run in Berlin in 2009, Usain Bolt ran 12.4 m/s in his fastest phase. He did this with a stride length of 2.77 m and a step frequency of 4.49 Hz.

For a human to run 100 m in less than nine seconds, the maximum speed would have to be around 13.2 m/s. Such a speed would require, for example, a 9-foot stride and a 4.63 Hz cadence—only “modest” increases from Usain Bolt’s numbers.

But progress is not so easy, because when athletes begin to increase stride length in the phase of maximum speed, this negatively affects cadence. Longer strides take longer, and therefore stride rate decreases and vice versa. So it will probably be some time before we see this kind of performance. The main question is how much power (large powers in the shortest possible time) man can generate and what are the requirements for this.

Long steps with high frequency

In order to perform long strides with high frequency, an athlete must exert enormous force (about 4.5 times their body weight) in a very short time (about 0.1 s). To do this, they must hold a very stiff leg and accelerate it into the ground upon foot contact. Recent research has shown that it is this difference in the forces generated in the early part of stance phase (just after foot contact) that distinguishes very fast sprinters from less fast ones.

The ability to maintain a stiff limb is determined by how muscular strength can be generated in the leg muscles. This, in turn, is a function of muscle size, the fiber types that make up the muscles, and the coordinated activation of the leg muscles to optimize the use of elastic mechanisms and increase the strength of the muscles. A muscle with a high proportion of large, fast-twitch muscle fibers can generate greater amounts of force faster than a muscle with a lower proportion.

To get to the point where you can generate enough force fast enough to generate the stride lengths and frequencies suggested above, a combination of genetics and training would need to create glutes, hamstrings, and calves that are a little stronger and faster than current are the best sprinters.

At some point the record will stagnate and it will become increasingly difficult to overtake the previous record holder. But it’s safe to say that someone will break the nine-second barrier – not necessarily in our lifetimes, but it will someday.

The 100m is a race of power and explosiveness. Learning how to sprint effectively is no easy task. The biggest sprinters can cover the distance in less than 10 seconds.

It’s incredibly difficult to match the times of the world elite. Being fast by nature is not enough to be successful. Special training and specific exercises are required.

But don’t threaten, this guide will walk you through the 100m and lead you to better times at the event.

100m workout

Warm up

The goal during your warm-up is to allow for faster muscle contractions and prepare you for your workout. You need to make sure there is plenty of blood flow to carry oxygen to active muscles, which contract during exercise.

Warm up routine:

5 Minute Cardio – Start your warm-up with 5 minutes of light cardio. Our sprinters usually opt for jogging on the track, but cardio machines (treadmill, rowing machine, etc.) are fine too.

Start your warm-up with 5 minutes of light cardio. Our sprinters usually opt for jogging on the track, but cardio machines (treadmill, rowing machine, etc.) are fine too. Dynamic Stretching and Mobility Exercises – Avoid static stretching when muscles are cold. Focus on dynamic movements and active stretching. These types of stretches and exercises will help you reach your warm-up goal.

Technique Drills – Done correctly, technique drills can translate directly into your acceleration and sprinting at maximum speed.

When done correctly, technique drills can translate directly to your acceleration and sprinting at maximum speed. Accelerations – Perform 3-4 accelerations and ride 20/30/40/50m from the start line. You should increase the intensity with each acceleration.

Interval Training

The majority of our sprint training consists of intervals. The 100m is one of the shortest sprints, so make sure your runs aren’t too long. To give you an idea, we rarely conduct 400m races after preparation is complete.

The intensity and volume of your workout may vary. You want the workload of your workout to match the intensity of the event. This usually means high-intensity sprints (at least 90%) accompanied by full or near-full recovery between sets.

When our athletes run at 90% or more, they have full or near full recovery.

But there are other training variables to consider. For example, if the training volume is high, the intensity of each individual run will be less than 90% with shorter rest periods.

weight training

Strength sessions are an important aspect of training to maximize your sprinting potential.

Strength training isn’t just about lifting weights at the gym.

We typically have 2 strength training sessions per week consisting of 1 explosive strength workout and 1 reactive strength workout.

race preparation

First, let’s go through what you need to do to prepare for race day. Getting this right could make all the difference at the finish line.

Preparation before the race

Get enough sleep the night before

Eat a good breakfast before the race (eating a lunch/snack may be appropriate depending on the time of your race(s))

drink enough

Warm up

I suggest that you start your warm-up 45 minutes – 1 hour before the scheduled start time of your race. On event days there is often a lot of waiting time, so that you are physically and mentally prepared in good time.

It also gives you the opportunity to use the toilet, make final preparations and go to the athletes’ waiting area.

Your actual warm-up should be the same as the warm-up you do during the workout minus the technique exercises.

Structure of the starting blocks

When setting up your starting blocks, you want to make sure your setup is the same every time. You don’t want to vary or guess your block positions. Consistency is key.

To find your pedal positions:

Use 2 foot lengths from the starting line for the front pedal.

Use 3 foot lengths from the starting line for the reverse pedal.

Place the angle of the blocks at around 45 degrees.

Note: This is a guideline. Feel free to practice different block positions in the workout and stick with what feels best to you.

If you have no idea where to place your feet, you can read our guide to starting blocks to learn how to determine which foot goes into the front pedal.

Test both positions. See what’s most comfortable and what allows for the most acceleration out of the blocks.

Pre-race routine

Once the blocks are in place, I want my athletes to go through the same routine. You do a few accelerations from the blocks (2-3) and increase the distance of each acceleration by about 10-30m.

Every single athlete has their own routine to help them relax and get in the zone. This can be some kind of pre-race ritual, positive mental imagery, etc.

Don’t worry too much about it at first. It will evolve over racing experience. The most important thing is to try to calm your nerves and stay relaxed.

How to run the 100m

We can split the race into 3 different phases. Get these right and you’ll start lowering those numbers on the clock.

On your marks

Block starts can be a little tricky to perform, especially if you’re inexperienced. This is why practicing while exercising is so important.

To get into the blocks, start on all fours in front and curl back in like a spring waiting to burst.

Don’t put your whole foot on the pedals. You want the tip of the front foot to touch the ground as shown in the image below.

Place your hands just outside shoulder width and make sure they are behind the line. Your fingers and thumb should form an arch that will provide stability as you come into the adjusted position.

When the official says, raise your hips and straighten slightly at the knees. Get into a position where your hips are higher than your shoulders. Keep your hips, spine, and head in a straight line so everything stays in a neutral position.

Don’t lean forward so you’re over the line. This takes the weight off your feet and transfers it to your hands. You want the tension in your feet so you can pedal hard and explode off the blocks.

​​The acceleration phase

In this phase you blast out of the blocks by pushing down hard with both feet on the back and front pedals. This is where you want to quickly pull your back leg through as your body leans forward.

In the front pedal, straighten the leg at the knee and hip after the movement is complete to bring the body to a 45-degree angle with the floor. You should be able to draw a straight line from the foot that was on the front pedal, through your body and to your head as shown in the image below.

Your COM (Center of Mass) should be in front of your foot for the first few steps while riding low. Step off the blocks aggressively, explosively pressing your feet into the ground with every step. At the same time, you will move your arms back and forth in opposite directions.

Try not to overstretch on the first step out of the blocks. This will only cause you to decelerate faster. It also puts unnecessary pressure on the hamstrings, which can lead to injury.

Note: This often occurs because of poor positioning in the blocks or because the athlete is trying to stand up too quickly.

The transition phase

As you accelerate, you will begin to build momentum and increase your speed. Try to increase your stride length with each step.

The next task is to transition efficiently into an upright horizontal sprint position for the first 30-50m.

This should be a gradual process, allowing you to naturally rise from the power generated by your steps. Avoid standing up too quickly. This will make you lose momentum faster and slow down.

The gliding phase

As soon as the upper body is upright, the gliding phase begins. This is where you use your leg muscle strength and sprint form to maintain a wide but comfortable stride.

Try to stay relaxed. That means no hunching of the shoulders or clenching of the jaw. High tension in the body will only slow you down sooner. Once you reach your top speed, you can only hold it for a minimal amount of time. Because of this, proper acceleration can make or break your race

Deceleration is inevitable, but good sprinting technique can help maintain your maximum speed.

Join the phases of the 100m

100 meter sprinter training templates

training examples

100 meter sprint training: week 1

Day 1: 4 x 6 x 60 m back to back with 5 min recovery.

Day 2: strength training.

Day 3: 3 x 110m/90m/70m/50m with 7 minutes recovery.

100 meter sprint training: week 2

Day 1: 3 x 5 80m belt runs with 6 min recovery.

Day 2: strength training.

Day 3: 3 x 60m/80m/100m/120m with a walk back with 6/8 min recovery.

100 meter sprint training: week 3

Day 1: 4 x 40 m/ 3 x 60 m/ 2 x 80 m/ 1 x 100 m with 5/7/9 min recovery. First set of blocks.

Day 2: strength training.

Day 3: 40m/70m/100m/70m/40m x 2 with 6 min recovery.

French sprinter

Christophe Lemaitre[2] (French pronunciation: ​ [kʁistɔf ləmɛtʁ]; born 11 June 1990) is a French sprinter specializing in the 100 and 200 meters. In 2010, Lemaitre became the first white athlete to break the 10-second barrier in an officially timed 100-meter dash. Lemaitre has run the 100m under 10 seconds seven times: three times in 2010 and four times in 2011. He won a bronze medal in the 4 × 100m relay at the London 2012 Olympics and in the 200m at Rio 2016 Summer Olympics.

At the age of 20, Lemaitre won the 100m, 200m and 4×100m relay titles at the 2010 European Championships, becoming the first French sprinter ever to achieve this treble. He was the fastest European 100m and 200m sprinter in 2010.[3][4] He won a bronze medal in the 200m at the 2011 World Championships. As of August 2013, Lemaitre was one of the three Frenchmen (the other two are Ronald Pognon and Jimmy Vicaut) to break the 10-second barrier in the outdoor 100m.

Due to an injury and an adverse reaction to his COVID-19 vaccination, Lemaitre did not compete in the Tokyo 2020 Olympic Games.[6][7]

Career [edit]

growing up [edit]

Lemaitre grew up in the city of Annecy where he played handball, rugby and football before his sprinting skills were discovered. In 2005, at the age of 15, Lemaitre finished in national sprint competitions with the fastest 50 meters in the country.[8] A month after his 16th birthday in 2006 and less than a year after joining an athletics club in Aix-les-Bains, Lemaitre ran the 100m in 10.96 seconds. His personal best improved to 10.53 seconds in 2007.

Lemaitre after winning his medals in Barcelona

In 2008, he ran a new personal best in the 100m with 10.26 seconds. At the 2008 World Junior Athletics Championships, Lemaitre won the 200m title with a time of 20.83 seconds.

At the 2009 European Athletics Junior Championships, Lemaitre won gold in the 100m, setting a new European junior record with a time of 10.04 seconds. He won the 2009 Men’s European Athletics Rising Star of the Year Award for his achievements in 2009.

2010: European champion over 100 m, 200 m and 4 x 100 m

At the start of the 2010 outdoor season, he opened in Aix-les-Bains with a run of 10.09 seconds before winning in Venissieux in a -2.2 m/s headwind in 10.24 seconds. He ran at the French Interclub National Championships in Franconville in May 2010 and recorded a new personal best in the 100m of 10.03 seconds, although he said he was disappointed to have missed Ronald Pognon’s French record of 9.99 seconds. At the 2010 European Team Championships he again set his sights on the record and missed again, but finished second to Dwain Chambers with a personal best of 10.02 seconds.[13]

100m final at the 2010 European Athletics Championships in Barcelona.

On July 9, 2010, at the 2010 French National Championships in the city of Valence, Lemaitre officially became the first all-European man to run 100 meters in under 10 seconds with a time of 9.98 seconds. Lemaitre also broke the 100-meter record of 9.99 seconds set by Ronald Pognon on July 5, 2005 in Lausanne. Afterward, Lemaitre said: “Obviously, my goal was to break it (the 10-second barrier). You have to run under 10 seconds to be part of the world’s best. I’ll do credit as the first white man, but today’s performance is mostly about making history for myself! … It’s not about the color (of your own skin), it’s about hard work.”[14][15][16] A day later (at the same French National Championships in 2010), Lemaitre presented with a time of 20.16 Seconds set the 200m outdoor record. Gilles Quénéhervé has exclusively held France’s 200-meter outdoor record for almost 23 years, since September 3, 1987.[17]

At the 2010 European Championships, he won the gold medal in the 100m with a time of 10.11s.[18] The next day, after easily surviving the 200m heats and semifinals, Lemaitre became a two-time European champion by storming to victory in the 200m final in a time of 20.37s, beating Britain’s Christian Malcolm by 0.01 s beat ( Malcolm posted his best time of the season in the final with 20.38 s.[19] Lemaitre then combined with Jimmy Vicaut, Pierre-Alexis Pessonneaux and Martial Mbandjock in the 4 × 100 m relay final and finished in a time of 38, 11s, ahead of Italy and Germany Lemaitre competed in the 100m at the Rieti meeting of the IAAF World Challenge in Rieti, Italy on August 29, 2010, setting a personal best of 9.98s started his run and improved in the final with 9.97 s (response time 0.199 s).[21]

2011: World Championships 200 m bronze and 4 x 100 m silver

Lemaitre at the 2011 World Athletics Championships in Daegu.

At the 2011 European Indoor Championships in Paris, Christophe Lemaitre was the fastest in the heats of the 60-meter dash. He also had the fastest time in the semifinals, but only finished third in the final.[22][23]

On June 7, at the first meeting of the Pro Athlé Tour in Montreuil, he broke his own national record with a time of 9.96s.[24] On June 18, he again lowered his national record by setting a time of 9.95 seconds at the 2011 European Team Championships in Stockholm, Sweden.[25] On June 30th in Lausanne he set his national record with a time of 9.95s. On July 29, at the French National Championships in Albi, he again lowered the French national record with a time of 9.92s. By winning that race in 9.92s, he became the third fastest non-West African sprinter (after Frankie Fredericks and 100 ahead of Patrick Johnson).

On July 30, he appeared to break the French national record in the 200m, but he didn’t count as the wind speed was 2.3m/s, which was 0.3m/s over the limit. At the 2011 World Championships in Daegu, Lemaitre reached the final of the 100m, where he finished fourth.[26] On 3 September he won the bronze medal in the 200m final with a time of 19.80s and a wind speed of 0.8m/s. He smashed the previous French national record (20.16s), which he had shared with Gilles Quénéhervé for 14 months, by 0.36 seconds.[27] In this race he became the second fastest European 200 m sprinter in history after Pietro Mennea. On September 4, Lemaitre teamed with Jimmy Vicaut, Teddy Tinmar and Yannick Lesourd to set a season-best time of 38.20 seconds in the 4 x 100m relay final, finishing second to world-record team Jamaica and clinching the win himself the silver medal. [28]

2012: Olympic bronze in the 4 x 100 m in London

Lemaitre decided not to compete in the 100m at the 2012 London Olympics after consulting his coach. Lemaitre would therefore only compete in the 200 m, in which he finished fourth that year, and the 4 × 100 m relay. His coach, Pierre Carraz, said: “In the results over 100m Christophe is only 10th among the competitors. Over 200m we can hope for a medal.”[29] Lemaitre was sixth in the 200m final in a time of 20.19 s. After the final he said: “I started very well. And then I had this problem in the curve. I did my best but it was too difficult. I finished sixth. Not much to say wasn’t the finale I was hoping for ]

2013[edit]

In the 100m final at the 2013 World Championships in Moscow, Lemaitre placed seventh in a time of 10.06. On August 12, the day after the 100m final, he retired from the 200m and 4 × 100m relay because of an injury near his right knee, which he sustained during the 100m -Finales had drawn. [33]

2014[edit]

He won three medals at the 2014 European Championships, with silvers in the 100m and 200m behind British sprinters James Dasaolu and Adam Gemili before winning bronze in the 4×100m relay. He has now won a record eight medals at the European Championships.

2016: Olympic bronze in the 200m in Rio de Janeiro

Christophe Lemaitre at the Meeting de Paris days after winning the 200m bronze medal at the Rio Olympics.

After a disappointing 2015 season in which he failed to reach the 100m and 200m World Championships finals in Beijing, Lemaitre began to consider a coaching change. After months of deliberation, he decided to stay and train in his hometown of Aix-les-Bains. On February 27, Lemaitre captured the French national title in the 200m indoor with a personal best of 20.43. He then expressed a desire to run the 200m in under 20 seconds again, a time he hadn’t achieved since 2012. However, an injury in June forced him to withdraw from the European Championships in Amsterdam to prepare for the Olympics.

At the Olympics, Lemaitre failed to reach the 100m final after finishing 3rd in his semifinals in 10.07 despite it being the best of his season. However, he qualified for the final in the 200m after running 20:01 behind American LaShawn Merritt in the semifinals. In the 200m final, Lemaitre won the bronze medal in a time of 20:12, just 3 milliseconds ahead of Britain’s Adam Gemili, with the podium being decided in a photo finish. In doing so, Lemaitre became the first French athlete to win a medal at the event since Abdoulaye Seye in 1960.[35]

2017 [edit]

Lemaitre competed in the 200m at the 2017 World Athletics Championships. There he finished third in his heat with a time of 20:40, behind Ameer Webb and Ramil Guliyev, who would win the final three days later. 2 days later, Lemaitre didn’t make it to the final and finished fourth in his semifinals, but at 8:30pm. However, his time was eighth fastest, but Japanese sprinter Abdul Hakim Sani Brown automatically qualified with a 20.43.

2018 [edit]

During the indoor season, Lemaitre came within 0.02 of his personal best with a 6.57 in the 60m at a meeting in Mondeville and finished ahead of Jimmy Vicaut in the finals, [36] but injured himself during the 100 his during the outdoor season right hamstring in Diamond League race at Meeting de Paris.[37] This eliminated him from the 2018 European Athletics Championships later that year.

2019 [edit]

Lemaitre was selected by the French Athletics Federation to compete in the 200m and 4x100m relays at the 2019 IAAF World Championships.[38] After some disappointing results in the 200m before the competition, Lemaitre gave up the 200m and decided to focus only on the relay at the World Championships.[39] Lemaitre was assigned to lead the anchor leg for France in the 4 x 100m final in Doha, but the French team failed to pass the baton at the first exchange and did not finish the race.

2021 [edit]

Lemaitre had been struggling with injuries ahead of the 2020 Summer Olympics and his preparation was further hampered by a poor reaction following a COVID-19 vaccination.[7] As a result, he withdrew from the French Athletics Championships and was not selected to represent France at the Olympics.

Recognition [ edit ]

Christophe Lemaitre was the winner of the 2010 Men’s European Athlete of the Year trophy.[43] He was also named L’Équipe Champion of Champions 2010 (category France) by French sports daily L’Équipe[44] (ahead of Sébastien Loeb and Teddy Riner) and RTL Champion of Champions 2010 by French commercial radio station RTL.[45]

After Lemaitre first broke the 10-second barrier in 100m in 2010, L’Équipe got him on the front page despite the Tour de France taking place. In his 2010, which included winning triple gold medals at the European Championships, Lemaitre ran faster than former world record holder Asafa Powell and former two-time world champion Tyson Gay at his age.

Lemaitre placed second in the point totals that decided who would win the 2011 Men’s European Athlete of the Year trophy.[46]

Personal life[edit]

In addition to his sporting career, Lemaitre attends the University of Savoy, where he is pursuing a professional bachelor’s degree in Industrial Electronics and Computer Science.[47]

Personal bests[edit]

Legend: NR = National Record

sprint race

This article is about the 100 meter dash. For lengths on the order of 100 meters, see 1 hectometer

The 100 meters or 100 meter dash is a sprint race in track and field competitions. The 100-meter dash is the shortest common outdoor running distance and one of the most popular and prestigious events in athletics. It has been held at the Summer Olympics since 1896 for men and since 1928 for women. The first World Cup took place in 1983.

Women’s 100m Final – 2015 World Championships, won by Jamaican sprinter Shelly-Ann Fraser-Pryce

The reigning 100m Olympic or world champion is often referred to as “the fastest man or woman in the world”. Fred Kerley and Shelly-Ann Fraser-Pryce are the reigning world champions; Marcell Jacobs and Elaine Thompson-Herah are the men’s and women’s Olympic champions.

On an outdoor 400-meter track, the 100-meter dash is held on the home straight, with the start usually being on an extension to allow for a straight run. Immediately before and at the start of the race, there are three instructions to the runners: “On your marks”, “Sit down” and firing the starter pistol. Runners will go to the starting blocks when they hear the “On your Marks” instruction. The following instruction to assume the “set” position will allow you to adopt a more efficient starting position and isometrically pre-tension your muscles: this will help you launch faster. A race director then fires the starter’s pistol to signal the start of the race, and the sprinters stride forward off the blocks. Sprinters typically reach their top speed after 50-60m. Their speed then slows towards the finish line.

The 10-second limit has historically been a barometer of fast men’s performance, while the best female sprinters take 11 seconds or less to complete the race. The current men’s world record is 9.58 seconds, set by Usain Bolt of Jamaica in 2009, while the women’s world record of 10.49 seconds, set by American Florence Griffith-Joyner in 1988, remains unbroken.[a ]

U.S. athletes have won the men’s Olympic 100-meter title more times than any other country, 16 out of 28 times it’s run required]

Race dynamics[edit]

Start [ edit ]

Male sprinters await the starter’s instructions

At the start, some athletes play psychological games such as trying to get last to the starting block.[3][4][5]

In high-level encounters, the time between the weapon and the first kick against the starting block is measured electronically via sensors built into the weapon and blocks. A response time of less than 0.1 s is considered a false start. The 0.2 second interval comes from the time it takes for the sound of the starting pistol to reach the runners’ ears and the time it takes them to react to it.

For many years a sprinter was disqualified if he was individually responsible for two false starts. However, this rule allowed some big races to be restarted so many times that the sprinters began to lose focus. The next iteration of the rule, introduced in February 2003, meant that one false start was allowed in the field, but anyone responsible for a subsequent false start was disqualified.

This rule caused some sprinters to intentionally misstart in order to gain a psychological advantage: a person with a slower reaction time could make a false start, forcing the faster starters to wait and be safe, the weapon for the next Start listening, which causes them to lose some of their advantage. To prevent such abuse and improve spectator enjoyment, the IAAF made another change for the 2010 season – an athlete who starts incorrectly will now be immediately disqualified.[6] This proposal first met with objections in 2005 on the grounds that it left no room for innocent mistakes. Justin Gatlin commented, “Just one twitch or one leg cramp could cost you a year’s work.”[7] The rule had dramatic repercussions at the 2011 World Championships, when current world record holder Usain Bolt was disqualified.[8] [9]

Runners typically reach their top speed just halfway through the race, gradually slowing down to the finish. Maintaining that top speed for as long as possible is a primary focus of training for the 100m.[10] Speed ​​and running tactics do not play a major role in the 100 m race, as success in the event depends more on purely athletic qualities and technique.

ended it ]

The winner will be determined by the first athlete to get his torso (excluding limbs, head or neck) over the nearer edge of the finish line, according to IAAF competition rules.[11] It is therefore not necessary for the entire body to cross the finish line. When the athletes’ placement is not obvious, a photo finish is used to distinguish which runner crossed the line first.

Climatic conditions[ edit ]

Climatic conditions, particularly air resistance, can affect performance over 100m. A strong headwind is very detrimental to performance, while tailwind can greatly improve performance. For this reason, a maximum tailwind of 2.0 m/s is allowable for a 100 m performance to be considered record-breaking or “wind-legal”.

Additionally, sprinters run better at high altitudes because of the thinner air, which offers less drag. In theory, the thinner air would also make breathing a bit more difficult (due to the lower oxygen partial pressure), but this difference is negligible for sprint distances, where all the oxygen needed for the short rush is already in the muscles and bloodstream of the race begins. While there are no altitude restrictions, performances at altitudes over 1000m above sea level will be marked with an “A”.[12]

10 second barrier[ edit ]

The 10-second mark was widely considered a barrier to the men’s 100-meter sprint. The first man to break the 10-second mark was Jim Hines at the 1968 Summer Olympics. Since then, numerous sprinters have run faster than 10 seconds.

Ethnicity [ edit ]

Only male sprinters have surpassed the 10-second mark of 100m, the vast majority of whom are of West African descent. Namibian (ex-Southwest African) Frankie Fredericks became the first man of non-West African descent to accomplish the feat in 1991, and in 2003 Australian Patrick Johnson (an Indigenous Australian of Irish descent) became the first sub-10-second runner without an African background.[ 13][14][15][16]

In 2010, French sprinter Christophe Lemaitre became the first Caucasian to break the 10-second barrier.[16] In 2017, Azerbaijan-born naturalized Turk Ramil Guliyev[17] followed, and in 2018 Filippo Tortu became the first Italian to run under the age of 10. At the Prefontaine Classic 2015 Diamond League Meeting in Eugene, Su Bingtian of China clocked a time of 9.99 seconds, becoming the first East Asian athlete to officially break the 10-second mark. On August 1, 2021, Su broke his Asian record at the Tokyo Olympic semifinals with a time of 9.83. On September 9, 2017, Yoshihide Kiryū became the first man from Japan to break the 10-second barrier in 100 meters, running a 9.98 (+1.8) at an intercollegiate meeting in Fukui. British sprinter Adam Gemili, an athlete of Iranian-Moroccan ethnic background, became the first sprinter of Middle Eastern and North African ancestry to legally breach the barrier on June 7, 2015, having done so earlier in the same season with an excessive wind reading. [18]

On July 3, 2022, Yupun Abeykoon became the first Sri Lankan sprinter and the first South Asian sprinter in history to break the 10-second mark when he won the Resisprint International 2022 title in Switzerland. Yupun’s performance also meant that Sri Lanka became the 32nd country in the world to have a sub-10 sprinter and Yupun also became the 167th member of the sub-10 club.

Recording performances [ edit ]

Big 100m races like at the Olympics attract a lot of attention, especially when the world record is believed to be within reach.

The men’s world record has been broken twelve times since electronic timekeeping became mandatory in 1977.[19] The current men’s world record of 9.58s is held by Usain Bolt of Jamaica, set August 16, 2009 at the 2009 World Athletics Championships Finals in Berlin, Germany, beating his own previous world record by 0.11s. [20] The current women’s world record of 10.49s was set by Florence Griffith-Joyner of the USA at the 1988 United States Olympic Trials in Indianapolis, Indiana on July 16, 1988[21], breaking the four-year-old world record of Evelyn Ashford broke. 27 seconds. The exceptional nature of this result and that of several other sprinters in this race raised the possibility of a technical malfunction of the anemometer, which read 0.0 m/s – a value completely at odds with the windy conditions of the day and wind speeds that recorded in all other sprints before and after this race, and the parallel long jump track at the time of the Griffith-Joyner performance. All scientific studies since commissioned by the IAAF and independent organizations have confirmed that there was certainly an illegal tailwind of between 5m/s – 7m/s at the time. This should have nullified the legality of that result, although the IAAF chose not to take that course of action. The legitimate next best legal wind performance would therefore be Griffith-Joyner’s 10.61 second performance in the finals the next day.

Some records have been marred by illicit drug use – notably the scandal at the 1988 Summer Olympics when the winner, Canadian Ben Johnson, had his medal and world record stripped.

Jim Hines, Ronnie Ray Smith and Charles Greene were the first to break the 10-second barrier in 100m on June 20, 1968, the Night of Speed. Hines also recorded the first legal electronically timed sub-10-second 100-meter dash when he won the 100-meter at the 1968 Olympics. Bob Hayes ran 9.91 seconds wind assisted at the 1964 Olympics.

Continental records[ edit ]

Updated July 16, 2022[23]

Notes [edit]

All-time top 25 men[ edit ]

Usain Bolt breaks world and Olympic records at Beijing 2008 Olympics

From June 2022[24][25]

Supported markers [ edit ]

Any performance in a headwind greater than 2.0 meters per second will not count for record purposes. Below is a list of wind assisted times (equal to or greater than 9.80). Only times that are better than the legal best times are shown:

Canceled brands [ edit ]

Tim Montgomery ran 9.78 (+2.0 m/s) in Paris on September 14, 2002, which was then ratified as a world record. [53] However, the record was overturned in December 2005 following his indictment in the BALCO drug use and trafficking scandal. [54] The time had stood as a world record until Asafa Powell ran 9.77 for the first time. [55]

However, the record was overturned in December 2005 following his indictment in the BALCO drug use and trafficking scandal. The time was considered a world record until Asafa Powell ran 9.77 for the first time. Ben Johnson ran 9.79 (+1.1 m/s) at the Seoul Olympics on September 24, 1988, but was disqualified after testing positive for stanozolol post-race. He then admitted to drug use between 1981 and 1988, and his time of 9.83 (+1.0 m/s) at the World Championships in Rome on August 30, 1987 was annulled.

All-time top 25 women [ edit ]

From July 2022[56][57]

Supported markers [ edit ]

Any performance in a headwind greater than 2.0 meters per second will not count for record purposes. Below is a list of wind assisted times (equal to or greater than 10.81). Only times that are better than the legal best times are shown:

Remarks:

Sha’Carri Richardson ran 10.64 (+2.6 m/s) at the US Olympic Trials in Eugene, Oregon on June 19, 2021, but her result was later annulled after testing positive for cannabis.

Kelli White (USA) ran 10.79 (+2.3 m/s) on June 1, 2001 in Carson, California. That performance was canceled in 2003 after she tested positive for Modafinil.

The best of the season[edit]

Top 20 Junior (Under 20) Men [ edit ]

Updated March 29, 2020[76]

Notes [edit]

Trayvon Bromell’s junior world record is also the world record for 18-year-olds. He also recorded the fastest wind-assisted time (+4.2 m/s) for a junior or 18-year-old athlete on May 18, 2014 (age 18 years, 312 days) of 9.77 seconds. [86]

18 years, 312 days). Yoshihide Kiryu’s time of 10.01 seconds matched the junior world record set by Darrel Brown and Jeff Demps but was not confirmed due to the type of anemometer used. [87]

British sprinter Mark Lewis-Francis recorded a time of 9.97 seconds on August 4, 2001 (age 18 years, 334 days) but the anemometer was not working. [88]

18 years, 334 days), but the anemometer was defective. Nigerian sprinter Davidson Ezinwa recorded a time of 10.05 seconds on January 4, 1990 (age 18 years, 43 days) but without an anemometer.[89] Below is a list of all other legal times equal to or higher than 10.06: Letsile Tebogo also ran 9.96 (2022).

Trayvon Bromell also ran 10.01 (2014), 10.02 (2014), 10.07 (2014).

Yoshihide Kiryu also ran 10.05 (2014).

Adam Gemili also ran 10.06 (2012).

Abdul Hakim Sani Brown also ran 10.06 (2×2017).

Top 22 juniors (under 20) women [ edit ]

Updated July 18, 2022[90]

Notes [edit]

Top 20 Youth (Under 18) Boys [ edit ]

Updated January 5, 2020[105]

Top 17 Youth (Under 18) Girls [ edit ]

Updated April 6, 2022[111]

Notes [edit]

Briana Williams ran 10.94s at the Jamaican Championships on June 21, 2019, which would have been a U18 world best.[101] However, she tested positive for the banned diuretic hydrochlorothiazide during the competition. Determined not to take blame, she was not banned from competing, but her results at the Jamaican Championships were disqualified.

Below is a list of all other legal times equal to or later than 11:24:

100 meters per age group[ edit ]

The best performances of 5-19 year old athletes

As of August 2020

Para world records men [ edit ]

Updated September 2021[114]

Para World Records Women [ edit ]

Updated June 2022[121]

Olympic champion[ edit ]

men [edit]

women [edit]

World Championship medalists [ edit ]

men [edit]

women [edit]

See also[edit]

Notes [edit]

a b c d e [1] A 1995 report commissioned by the IAAF estimated that the true wind speed was between +5.0 m/s and +7.0 m/s, rather than the recorded 0.0.[1] If this time, recorded in the quarterfinals of the 1988 US Olympic Trials, were disregarded, the world record would be 10.54s, recorded by Elaine Thompson-Herah at the 2021 Prefontaine meeting in Eugene on August 21, 2021.[1] [2] It is widely believed that the anemometer for the race where Florence Griffith-Joyner set the official world record for the women’s 100m of 10.49s was faulty. A 1995 report commissioned by the IAAF estimated the true wind speed at +5.0 m/s and +7.0 m/s instead of the recorded 0.0. If this time, recorded in the quarterfinals of the 1988 U.S. Olympic Trials, were disregarded, the world record would be 10.54s, recorded by Elaine Thompson-Herah at the 2021 Prefontaine meeting in Eugene on August 21, 2021.

copy

[man] hired.

Walk!

The title for the fastest man or woman in the world

belongs to the one who owns the 100 meter sprint time.

Why?

Because it is the benchmark for uncompromising running speed.

[Broadcast announcer] Here we go.

Asafa Powell is off to a good start.

Usain Bolt in the middle now explodes!

Jamaican sprinter Usain Bolt is the fastest man in the world

with official world record time

9.58 seconds in the 100 meter dash.

At his fastest, he runs more than 27 miles per hour.

Elite sprinters look like they’re dropping everything

but could they somehow endure a little more?

Today we look at why running

a 100 meter dash in nine seconds is almost impossible.

To find out what it takes, I towed the leash

with two of the best sprinters in America,

ran on an absurd treadmill,

and spoke to a biomechanist about physiological limits.

The determinants of how fast

You can complete 100 meters

how fast do you rev ​​up

and then how fast you can run once you basically get there.

Yes, make sure they are fully on.

All the way to the sides.

In order.

I got a lesson on how to rev up

by two of the fastest runners in the world,

Mike Rodgers and Bryce Robinson.

And then for the setup,

obviously you want your fingers behind the line.

Rodgers, an Olympian,

clocked a 100m time of 9.85 seconds.

Robinson, a rising track and field star,

is also one of the few sprinters

to have run the 100 meter in less than 10 seconds.

They showed me how to set up the blocks for a good start.

It was just so much help.

Walk!

[Laugh] [Robbie] Okay, what did I do right?

You got off the blocks, that’s what you did.

You got in the right place.

Pushed out.

Pushed out.

But the release from the pedals,

You have to work on this part.

Sentence.

[Robbie] I basically fell forward and thrashed about.

[Laugh]

When you got out, you looked straight up.

You see, yes.

The step trying to catch up, which is normal.

Passed class one, that’s class two.

Get out, Bryce.

See?

So he drags his back foot.

This foot resistance forces Robinson to hold

his back foot is longer on the block

and that gives it a more explosive start.

He also swings his arms for maximum power.

Resistance comes in because you try

push this thing away for as long as possible.

You don’t want to get off this thing without pressing.

This time I will set up

just like I did the first time.

I get ready and then focus on two things.

One will be this toe drag

comes off my left foot, right?

Because I want to stay in this block as long as possible.

And that kind of compels me to do it.

It also has the side effect of keeping me lower, right?

Yes. Yes.

And the third thing I’m going to focus on is moving my arms.

Walk!

[grunt] [Laugh]

That was better than the first time.

After class I asked her to go racing.

But it was early in the season

and these guys didn’t want to blow out a hamstring

100 meters flat out against a guy like me.

But as you can see, they really didn’t have to.

They had me hit the moment we left the blocks.

They didn’t even try, which is obvious.

They are two of the fastest people in the world.

But why are they so fast?

Really great location.

[Robbie] To find out, I spoke to this guy.

Front, the heel recovery

Problems are almost irrelevant.

I’m Peter Weyand.

I’m the director of the Locomotor Performance Lab

here at SMU where we study mechanics

and physiological basis of human performance.

[Robbie] He invites world class

Athletes like Robinson and Rodgers,

and not world-class athletes like me

to walk and be examined at his lab in Dallas.

As?

With a lot of really cool and really expensive equipment.

We have some custom high-tech toys,

a power instrumented treadmill and ultra high speed cameras

with very precise motion detection functions.

[Robbie] His research shows

this is the key to the elite sprint

is how much force you can put into the ground and how fast.

Usain Bolt or another elite male sprinter

drop five times their body weight at top speed,

typically in 0.09 seconds or nine hundredths of a second.

If a person can send out such powers

You have a chance to earn a spot

on the lab record board.

These are the records

So 11.72 for a man, that’s cooking.

It smokes yes

Do you know what that

translates to miles per hour?

[Peter] Almost 27.

Holy cow!

That is amazing.

What is a respectable

and you are not polite?

I would everything, you know, eight

eight and a half would be pretty respectable.

We’ll shoot for respectable.

got my socks

Speaking of seriousness,

Weyand had me put on a ridiculously tight outfit.

Let’s do it.

Then I was tagged with infrared dots,

and strapped into a seat belt

to walk on the lab’s force-measuring treadmill.

Why the dishes?

Just listen to this thing.

[treadmill whirrs]

It sounds like a jet taking off.

It can go 90 miles per hour.

Weyand had me warm up with jogging first.

Then he made me run at four meters per second

that’s about an eight-minute mile, five meters per second,

about a five and a half mile, and then.

So this treadmill moves at 6.7 meters per second.

That’s exactly 15 miles per hour,

which translates exactly to a four-minute mile pace.

I was allowed to feel like Roger Bannister for about two seconds.

[Peter] Whenever you’re ready, Robbie.

[Robbie] Finally I reached the top at eight meters per second,

that’s just shy of 18 mph.

[Peter] Good!

That’s right on the threshold. [laughs]

We set the treadmill at 8.1 meters per second.

Yes.

I did my best to keep up

but I had drifted back a little.

Drifted, I think we said 20 centimeters

which means I actually ran flat at eight.

Right about.

Okay, how does that compare to a world-class sprinter?

So not bad, not bad.

It’s a respectable speed.

An elite sprinter, man,

will hit somewhere around 11 and a half or so.

The fastest speed ever recorded is 12.4 by Usain Bolt,

12.4 meters per second.

[Robbie] That kind of speed drove Bolt

to his world record time of 9.58 seconds.

[Narrator] The 100-meter dash.

[Robbie] But 50 years ago the big barrier for

Sprinting was a 10-second 100-meter dash.

[Broadcaster] Winning Sprinters,

equal to the world record of 10 seconds flat.

[Robbie] In 1968 American Jim Hines burst

across the line in 9.95 seconds.

His record stood for 15 years.

Since then, sprinters have been carving

hundredths of a second gone at once,

Track surfaces have improved, training has become better,

and sprinters wear these really tight outfits these days.

This helps with wind resistance.

As athletes seek every advantage,

Timing and Verification Technology

have also become more sophisticated.

Any record set with a tailwind is bigger

than two meters per second do not count.

But Weyand says there aren’t many

Opportunities for athletes to get faster.

That’s because of basic physics.

Sort of in the big picture science of how fast humans can run,

100 meters is real

It’s all strength relative to body mass.

So let’s use the analogy of athletes

as power application machines.

Power to mass is the key

how fast a sprinter can accelerate.

It determines their top speed.

There are intrinsic limitations to the force.

Remember it’s all about maximizing your power

in the shortest possible time.

Let’s look at how this concept is applied

over the course of a race, starting in blocks.

So there’s the initial push from the blocks,

which really depends on the athletes

muscular strength or strength abilities.

And they reach almost 1/3 of their maximum speed

before her foot hits the ground.

So that’s by far the largest part of the acceleration.

[Robbie] I’ve seen that first hand as Robinson

and Rodgers shot off the starting line and away from me.

And then there is a transition phase

where what they do changes step by step

a little in terms of how much force they can use,

you can gradually apply more

how to get further into the race step by step.

But they’re usually at step 12 or so

They’re at 85, 90% of their top speed.

It doesn’t take very long.

[Robbie] That maximum speed is what Weyand is up to

examines in short bursts in his laboratory.

And there the mechanical definite

is no longer their real strength,

but it is the movement

it is their mechanics or technique of sprinting

to force the limb into the ground.

You essentially throw a quick, sharp punch at the ground

and that maximizes their power abilities.

Then the last 30 meters of

Running usually slows them down.

They do this simply because the muscles tire very quickly,

and the length of time they can endure

their top speed is very short.

It’s less than a few seconds.

[Robbie] Weyand looks at the powers

Athlete applies during his run,

and it’s in those numbers that you can really see

why an elite sprinter is so much faster.

Once they roll the power to the ground,

and again what they can do better than everyone else

uses force in the available time,

The force on the ground becomes a motion-based mechanism

where they use their limbs to throw a punch at the ground.

Let’s look at how much more of

a punch a pro can give to the ground.

On the left I run at 7.82 meters per second.

On the right, Robinson runs 10.85 meters per second.

I hit the ground just as hard

as I can to keep up with the treadmill

with a force equal to about three times my body weight.

Robinson weighs about the same as me

but he throws almost five times

his body weight on the ground,

and he does it much faster than I can.

And that weight is crucial.

Look what happens when you take away gravity.

This is Usain Bolt flying in a microgravity plane,

and even he cannot generate thrust.

Back to earth that has raw power

to apply precisely to the track, and that is form.

Check out how much higher Robinson takes

his heels and his knees at every step.

This mechanic allows him to max out

the force that his legs bring to the ground

and 100 meter times just under 10 seconds.

Of course he wants to be even faster.

If you train this season

Is there a standard you shoot by

or are you just trying to get the best out of yourself?

Man I really wanna ride a 9.8 this year

this coming year.

If it goes faster, God willing, I’ll be happy

but I really want to run a 9.8.

The main goal is to run a consistent 9.9 seconds.

I run 9.9s consistently then 9.8

will appear there, eventually it will happen.

[Robbie] But what if a sprinter wanted to

go much faster, say nine seconds flat?

Weyand’s research shows that the human body

would have to expend greater force

than ever recorded

at speeds that are unlikely to be possible.

So typically at top speed

You will put a force into the ground

peaks at five times their body weight,

and they have floor contact

Time or period of force application

this is usually 0.09 seconds or nine hundredths of a second

at the very short end 0.085 seconds.

To achieve what would be required for nine apartments

You would have to approach six times your body weight

and a floor contact time

of just over seven hundredths of a second.

So we won’t see anyone explode

crossed the line in nine seconds in the 100-meter dash.

But that doesn’t mean a sprinter couldn’t

cover this distance so quickly.

In fact, some of them already have.

So if you remove the acceleration requirement

from a stationary start out of the race

and you allow a flying start

people are comfortable under that

Nine-second barrier already.

World record for 4x100m relay

held by the Jamaicans is about 36.7 or eight seconds.

So basically every person after that

the one who ran the first leg

had to average nine flat for their 100 yards

Segments so they can run that fast.

But the beginning is part of what makes

the 100 meter race so exciting.

Wait, that last run it was you

First out of the blocks by a mile.

And then you were ahead of me

and I brought up the rear.

Yes. Yes.

So, yes, straight off the blocks

you guys both beat me very fast.

That’s crazy.

Well some of that has to do with their raw strength,

but it also has to do with their incredible response times.

So do you practice reaction time at all?

We do it.

[Robbie] Under the current rules,

if a sprinter moves in front of the starting gun,

You will be automatically disqualified.

That actually happened to Usain Bolt

at the 2011 World Cup.

What I like to do is close my eyes

and the first thing i hear, i’m moving.

Basically, that will help you alleviate

false starts and such.

You don’t hear anything you don’t move.

[Robbie] But here’s the thing

an athlete can also be disqualified

for leaving the blocks less than a tenth

one second after the weapon is fired.

The rationale is that a response time

less than 0.1 seconds is physiologically impossible.

But research shows some sprinters can do this

actually be responsive

as fast as point 0.08 seconds.

I close my eyes because I used to keep them open

and people cringe and do all that, all that weird stuff.

I feel like a pretty conscious person

So I kind of feel that stuff.

I will hesitate to go because of this.

So what is actually possible in the 100 meter dash?

And does anyone have a chance of beating Bolt’s record?

I would say if you put together a perfect human being

who do you know extraordinary, and a perfect race,

I think certainly something in the 9.40 range,

low 9.40s, maybe a bit faster than that

should be possible under the current legal conditions.

So keep watching.

We’ll probably never see a nine-second 100-meter dash.

But remember what these athletes

to do is almost impossible.

[soft rock music]

The 100m is a race of power and explosiveness. Learning how to sprint effectively is no easy task. The biggest sprinters can cover the distance in less than 10 seconds.

It’s incredibly difficult to match the times of the world elite. Being fast by nature is not enough to be successful. Special training and specific exercises are required.

But don’t threaten, this guide will walk you through the 100m and lead you to better times at the event.

100m workout

Warm up

The goal during your warm-up is to allow for faster muscle contractions and prepare you for your workout. You need to make sure there is plenty of blood flow to carry oxygen to active muscles, which contract during exercise.

Warm up routine:

5 Minute Cardio – Start your warm-up with 5 minutes of light cardio. Our sprinters usually opt for jogging on the track, but cardio machines (treadmill, rowing machine, etc.) are fine too.

Start your warm-up with 5 minutes of light cardio. Our sprinters usually opt for jogging on the track, but cardio machines (treadmill, rowing machine, etc.) are fine too. Dynamic Stretching and Mobility Exercises – Avoid static stretching when muscles are cold. Focus on dynamic movements and active stretching. These types of stretches and exercises will help you reach your warm-up goal.

Technique Drills – Done correctly, technique drills can translate directly into your acceleration and sprinting at maximum speed.

When done correctly, technique drills can translate directly to your acceleration and sprinting at maximum speed. Accelerations – Perform 3-4 accelerations and ride 20/30/40/50m from the start line. You should increase the intensity with each acceleration.

Interval Training

The majority of our sprint training consists of intervals. The 100m is one of the shortest sprints, so make sure your runs aren’t too long. To give you an idea, we rarely conduct 400m races after preparation is complete.

The intensity and volume of your workout may vary. You want the workload of your workout to match the intensity of the event. This usually means high-intensity sprints (at least 90%) accompanied by full or near-full recovery between sets.

When our athletes run at 90% or more, they have full or near full recovery.

But there are other training variables to consider. For example, if the training volume is high, the intensity of each individual run will be less than 90% with shorter rest periods.

weight training

Strength sessions are an important aspect of training to maximize your sprinting potential.

Strength training isn’t just about lifting weights at the gym.

We typically have 2 strength training sessions per week consisting of 1 explosive strength workout and 1 reactive strength workout.

race preparation

First, let’s go through what you need to do to prepare for race day. Getting this right could make all the difference at the finish line.

Preparation before the race

Get enough sleep the night before

Eat a good breakfast before the race (eating a lunch/snack may be appropriate depending on the time of your race(s))

drink enough

Warm up

I suggest that you start your warm-up 45 minutes – 1 hour before the scheduled start time of your race. On event days there is often a lot of waiting time, so that you are physically and mentally prepared in good time.

It also gives you the opportunity to use the toilet, make final preparations and go to the athletes’ waiting area.

Your actual warm-up should be the same as the warm-up you do during the workout minus the technique exercises.

Structure of the starting blocks

When setting up your starting blocks, you want to make sure your setup is the same every time. You don’t want to vary or guess your block positions. Consistency is key.

To find your pedal positions:

Use 2 foot lengths from the starting line for the front pedal.

Use 3 foot lengths from the starting line for the reverse pedal.

Place the angle of the blocks at around 45 degrees.

Note: This is a guideline. Feel free to practice different block positions in the workout and stick with what feels best to you.

If you have no idea where to place your feet, you can read our guide to starting blocks to learn how to determine which foot goes into the front pedal.

Test both positions. See what’s most comfortable and what allows for the most acceleration out of the blocks.

Pre-race routine

Once the blocks are in place, I want my athletes to go through the same routine. You do a few accelerations from the blocks (2-3) and increase the distance of each acceleration by about 10-30m.

Every single athlete has their own routine to help them relax and get in the zone. This can be some kind of pre-race ritual, positive mental imagery, etc.

Don’t worry too much about it at first. It will evolve over racing experience. The most important thing is to try to calm your nerves and stay relaxed.

How to run the 100m

We can split the race into 3 different phases. Get these right and you’ll start lowering those numbers on the clock.

On your marks

Block starts can be a little tricky to perform, especially if you’re inexperienced. This is why practicing while exercising is so important.

To get into the blocks, start on all fours in front and curl back in like a spring waiting to burst.

Don’t put your whole foot on the pedals. You want the tip of the front foot to touch the ground as shown in the image below.

Place your hands just outside shoulder width and make sure they are behind the line. Your fingers and thumb should form an arch that will provide stability as you come into the adjusted position.

When the official says, raise your hips and straighten slightly at the knees. Get into a position where your hips are higher than your shoulders. Keep your hips, spine, and head in a straight line so everything stays in a neutral position.

Don’t lean forward so you’re over the line. This takes the weight off your feet and transfers it to your hands. You want the tension in your feet so you can pedal hard and explode off the blocks.

​​The acceleration phase

In this phase you blast out of the blocks by pushing down hard with both feet on the back and front pedals. This is where you want to quickly pull your back leg through as your body leans forward.

In the front pedal, straighten the leg at the knee and hip after the movement is complete to bring the body to a 45-degree angle with the floor. You should be able to draw a straight line from the foot that was on the front pedal, through your body and to your head as shown in the image below.

Your COM (Center of Mass) should be in front of your foot for the first few steps while riding low. Step off the blocks aggressively, explosively pressing your feet into the ground with every step. At the same time, you will move your arms back and forth in opposite directions.

Try not to overstretch on the first step out of the blocks. This will only cause you to decelerate faster. It also puts unnecessary pressure on the hamstrings, which can lead to injury.

Note: This often occurs because of poor positioning in the blocks or because the athlete is trying to stand up too quickly.

The transition phase

As you accelerate, you will begin to build momentum and increase your speed. Try to increase your stride length with each step.

The next task is to transition efficiently into an upright horizontal sprint position for the first 30-50m.

This should be a gradual process, allowing you to naturally rise from the power generated by your steps. Avoid standing up too quickly. This will make you lose momentum faster and slow down.

The gliding phase

As soon as the upper body is upright, the gliding phase begins. This is where you use your leg muscle strength and sprint form to maintain a wide but comfortable stride.

Try to stay relaxed. That means no hunching of the shoulders or clenching of the jaw. High tension in the body will only slow you down sooner. Once you reach your top speed, you can only hold it for a minimal amount of time. Because of this, proper acceleration can make or break your race

Deceleration is inevitable, but good sprinting technique can help maintain your maximum speed.

Join the phases of the 100m

100 meter sprinter training templates

training examples

100 meter sprint training: week 1

Day 1: 4 x 6 x 60 m back to back with 5 min recovery.

Day 2: strength training.

Day 3: 3 x 110m/90m/70m/50m with 7 minutes recovery.

100 meter sprint training: week 2

Day 1: 3 x 5 80m belt runs with 6 min recovery.

Day 2: strength training.

Day 3: 3 x 60m/80m/100m/120m with a walk back with 6/8 min recovery.

100 meter sprint training: week 3

Day 1: 4 x 40 m/ 3 x 60 m/ 2 x 80 m/ 1 x 100 m with 5/7/9 min recovery. First set of blocks.

Day 2: strength training.

Day 3: 40m/70m/100m/70m/40m x 2 with 6 min recovery.

The average sprint speed for many athletes is 24 km/h (15 mph). Running 100m at this speed gives you a time of around 14 seconds.

Elite athletes will run at around 26 miles per hour.

Usain Bolt top speed

27 miles per hour (43 km/h)

During the 2009 World Cup in Berlin. Usain Bolt set a world record time of 9.58 seconds in the 100m. During the race, Usain Bolt’s top speed was 27.8 mph (44.72 km/h). It was achieved between the 60m and 80m points of the race. The average speed for the entire race was 23.5 miles per hour.

The reason is that the average is much slower than the top speed. This is because you have to take into account the start of the race. Usain Bolt would cover the first 10m in about 1.8 seconds.

If you’re starting out or training alone, many of you will be wondering what other people’s average sprint speeds are.

Sure we can look at the average running speeds Usain Bolt beats in his world records. They are very well documented and make for interesting reading.

But what about the average runner? The kind of people you would race against or train with.

Average jogging speed

The average running speed is around 8mph for a man. And an average speed of 6.5 miles per hour for women.

This is a comfortable level for most people and they could sustain this for a while before needing to stop.

Average running speed by age

Age also plays a major role in average running speeds. The optimal age is between 15 and 35 years. If you’re younger or older than this age group, you’re likely to slowly build up to or decrease from your optimal average running speed.

Is 20 km/h fast for a human?

Yes, running the full 100 meters at 20mph gives you a time of 11.1 seconds.

We know this would be impossible to achieve as the first 10m and last 10m are typically the slowest points of the race. With a top speed of 20 mph, you’re likely to have an average speed of around 17 mph, giving you a time of 13 seconds for the 100m.

Who is the fastest person of all time?

Usain Bolt – With a top speed of 27.8 miles per hour, Usain Bolt holds the title of fastest human alive.

Which could affect your speed

Keep that in mind before you go and start testing yourself to see how your top speed compares to the Usain Bolt or your friends.

Factors like wind direction, temperature, running surface, and even shoes all affect your overall speed and time.

When you run into a wind that obviously slows you down. A cooler temperature means your muscles aren’t firing as explosively as they would in a warmer climate. Running on an athletics track is faster than running on the road or trail. Last but not least are the shoes, running spikes allow you to run faster than if you are wearing trainers or sneakers.

Conclusion

In this post about the average sprint speed, you can see the big difference between a top athlete and an average person.

Remember, top athletes train six days a week and multiple sessions a day to be as fast as possible. The average person cannot put in that time and hence the average speed is slower.

The average sprint speed has a major impact on many events, not only in athletics but also in various other sports.

If your average running speed on the soccer field is higher, you can knock down a lot of people, which you normally wouldn’t have done. This also applies to basketball, baseball and soccer. For most sports, the higher average running speeds are much better for you.

There are many ways to improve your sprint speed, which I will cover in another blog post. Once that’s done I’ll link it here.