≡ Menu

10 Secrets on How to Run Faster

Learn how to run faster. Increase your top running speed and maximize your running form efficiency.
This guide is a MUST READ for serious sprinters.


I haven’t seen anything else like this on the internet. This is stuff that I used to get myself to top races and take home some trophies. They will help any sprinter to be more explosive and arrive at the finish line faster. Share these running secrets with your teammates and test them out for yourself. Begin shaving seconds off your sprint time now!

how to run faster secrets to sprinting faster

Running a perfect race in your fastest possible time is much more complicated than you think. There’s the preparation, relaxation, plan, and execute. There are more steps than you think. The good news is… the more steps there are to sprinting, the more possible ways to improve your time.


To begin with, I am going to have to ask you to UNLEARN everything you think you know about sprinting. Try this tips entirely in the format that I present them to you. Try them all completely and practice. Your running will change and your time will decrease. Not all people are natural-born runners. There are many that have horrible running mechanics. Unlearn these bad built-in habits and have someone watch your form from the side. Practice and you WILL be amazed! Good luck!




1. Increase your breathing speed – Too many people think their problem is muscle endurance or muscle condition. In fact, if you find yourself tired but your muscles don’t feel tired, your problem might just be a low oxygen intake capacity. Many runners can’t run fast because they can’t breathe fast! Muscles are powered by energy; energy is pumped into your muscles from blood and oxygen. Explosive running requires explosive breathing!

Everyone exercises to increase their muscle performance but NOBODY ever works on improving their breathing ability!

The workout: Spend some time each day, breathing FAST! IN-OUT-IN-OUT-IN-OUT-IN-OUT-IN-OUT!! And do it at a frantic pace!!! Do it for 30 seconds at a time for several sets. And then work up your way to 1 minute. Do some sets breathing in and out with your nose, and do some sets breathing in and out with your mouth. Huff and puff that chest quick! Breathe deep, but avoid holding your breath. You WILL feel like passing out and make sure you don’t hold your breath because you will pass out if you do. This exercise is good because you’re learning how to overload your body with oxygen. This exercise will help you give your muscles all the oxygen it needs.


2. Breath fast at the starting line – As you’re sitting on the blocks or waiting for the “ready, set, go!”, start breathing fast! Start huffing and puffing your chest like you’re already running. It’s like you’re tricking your body into already thinking that it’s in motion. Guess what, this trick will make you fly out of the blocks with a much quicker response time! It works in more than one way. First off, the breathing noise will annoy the other runners and break their concentration, it might even make them turn their head and lose concentration as they look over to see who’s making the noise. POW! – the gun goes off and they’re a split second behind. Second, this trick keeps you from not being so nervous. Third, it decreases your response time. TRY AND SEE FOR YOURSELF!


3. CLAW THE GROUND – There are still too many runners that rely on the heel. You are running on the balls of your feet. Also, too many people are PUSHING the ground back as they run. WRONG! You DO NOT push the ground, pushing the ground makes your feet spend too much time touching the ground. Instead, you must quickly brush the ground back as fast as you can. Your feet will claw the ground back with your spikes just like a cat swipes at the air with its claws. Claw back, fast and hard! Clawing the ground ensures that your feet is spending minimal time in contact with the ground, and maximum time moving through the air and carrying your body.


4. DON’T OVER-STRIDE – Here goes another common mistake. I’ve actually committed this many times myself before learning. Usually, two runners will come up side by side and then begin to match each other stride for stride. What happens next is that the sprinters will then try to out-stride each other by taking longer steps forward to attempt to give themselves a longer-reach. Trying to out-step the other runner will not give you an advantage! Keep your form. A faster turnover with slightly shorter strides WILL BEAT a slow turnover with longer strides any day! Keeping your strides at normal length ensure your most efficient use of energy! Too many people are constantly trying to out-stride the other runner during a race.

Whenever you over-stride, your lead foot goes in FRONT of you, and actually acts as a BRAKE. So it’s like you’re momentarily stopping yourself and then having to carry and drag yourself over the front foot – VERY BAD! Some people get to the point where it’s like they’re running in long steps and their head is bobbing up and down because their long strides are making them move in a bouncing motion – HORRIBLE! This means that some of your energy and momentum is being wasted into up and down movements as opposed to a straight forward horizontal movement with your body. Keep your strides normal, your head should generally appear to glide in straight line forward when you sprint. There will always be very fast people that bob up and down; IGNORE THEM, they could be much faster if they only knew!


5. Remember the circle – Here goes another common mistake: too many runners forget that their feet are supposed to form a circle when they run. That’s right! – When you run, your feet move in a almost-perfect circular motion as they propel your body forward to the finish line. Too many runners concentrate too much on the horizontal-forward movement. They keep thinking in terms of stepping forward. WRONG! Don’t just power your feet forward, power your feet up and down. Give focus and power to your feet at all angles when they trace the circle! So keep the focus, not just going back and forth quickly (your legs aren’t swinging), but also pumping them up and down at the ground quickly. Don’t forget your clawing motions, and don’t over-stride. Keep your feet in that circular motion.


6. Don’t lean back – Ok, this should be obvious, but I still see plenty of runners that fly out of the blocks and establish a huge 10meter lead only to lose it by the halfway mark because they’re leaning back and have stopped accelerating. Coaches usually don’t say anything to these runners because they are their fastest runners, and their ego won’t allow them to learn anything new. So I’m gonna say it – DO NOT LEAN BACK. Too many runners start strong and then for some reason, throw their chest out and begin looking up the sky and arch their back backwards. Their feet get in front of them and they can’t accelerate anymore because of that! To go faster, your feet must stay a bit behind you. Your feet should be behind your body and pushing it forward by clawing the ground. It is important that you understand that you want your feet to be a bit behind you and clawing and pushing you forward as oppose to being in front of you and pulling you forward. Keep your body at a slight forward lean and your head straight. Do not throw your chest into the air and if you’re in the lead, DO NOT lean back to get a look at the other runners.


7. Loosen up your body! – This is a big one. Too many runners are running too tensely. They run tense because their aggression takes over and they think they overpower other runners. Swiftness, quickness, and explosiveness wins the race. Strong barbaric plodding doesn’t. What am I talking about? Easy.

Do not form any stiff shapes with your hands! Do not form a hard hammer-fist, do not form a stabbing knife. Relax your hands. They should be allowed to flutter around as they please when you sprint. Of course, control them a bit so that they don’t flutter around so much they hurt your wrist at high speeds. What many runners do is connect their thumb and their ring fingers together in a RELAXED manner when they run. Tension always starts from the hands, then it travels all over the body; once this happens you’re running stiff and energy flow is wasted. Want to see my point? Make a tense fist with one hand and hold that arm in a 90 degree angle. Now with your free arm, feel your muscles at the forearms, biceps, triceps, shoulders, neck, lats, and back. What you’ll quickly discover is that tensing up your hand tenses up all your other muscles! A stiff body tires quickly and doesn’t move swiftly! Stiff arms do not swing as fast as relaxed arms and a stiff body means a slow body. So there you have it – RELAX YOUR UPPER BODY!


8. Hold your form straight and steady – Here goes another one, too many runners waste their energy rocking parts of their body sideways. Some people move sideways because they built up the bad habit. Others like to see their arms swing in front of them to give them the illusion that they’re running really fast. Another cause for sideways movement is fatigue. Do not break form! Even if you’re tired. Breaking form decreases the efficiency of your energy use. The only thing that should be twisting and rotating when you run is your shoulders and torso. Do NOT rock your head side to side! Do NOT swing your arms sideways in front of you. Your elbows generally form a 90 degree angle. Your hands when in the back part of the arm swing, only go back past your hip a little, when the hands travel forward in the forward part of the arm swing, your hands will cross up to the middle to maybe a foot of foot and a half in front of your chin. Your shoulders should give way and rotate while your arms swing. Your elbows ALWAYS stay bent, they never straighten! The whole idea of all this is to make sure none of your energy is being wasted towards side motions, you want to keep your body moving forward and thinking forward.


9. Tunnel Vision – This one is obvious but I still see people losing races, so I’m gonna have to mention it. THINK LIKE A RACE HORSE, LOOK STRAIGHT, AND NO WHERE ELSE! Do NOT turn your head to get a good look at the runner in the next lane! Run straight and look at him in your peripheral vision if you must. Above all, keep your focus and keep breathing and pushing hard. Think forward and go forward! Another great way not to feel trapped when you’re in the middle lanes is to look forward! Look straight forward and give it your all.


10. KEEP PUSHING – Here goes another obvious one. I see many people losing races because they stop trying. There are generally two kinds of runners. The front runners: these guys start fast to get good positioning and or a psychological advantage and then try to hold the lead till the end. The kickers: these guys start slow and then speed up, speeding up and closing up ground between the runners in front of them gives them a psychological momentum to catch up and win.

NOW, I’ve seen BOTH guys lose because they stop pushing. The front runners don’t notice the kickers creeping up on them and they stop giving it 100% because they’re in the lead and think they can’t lose. Don’t ever slow down till you cross the finish line. Hell, pretend you have to run an extra 10 meters for the finish line. It’s not over till it’s over, keep pushing way past the finish line! The kickers lose because the front runners get so far ahead that they feel that they can’t catch up! Don’t ever give up even if you’re behind by what looks like a lot. Always remember that the other person could be a front runner and just might slow down or drop their form for a split second! Don’t doubt yourself. Keep trying and pushing. YOU WILL AMAZE YOURSELF! Running is simply one of those great sports where a runner can get one last shot of miraculous energy and boost himself into the winning spot right before the finish line. Like in everything you do, don’t give up!

CONCLUSION: I hope you enjoyed reading this guide. It’s taken me years to figure this stuff out and it helped me and countless others. I am not a coach, I simply give out this advice and watch runners come out 1st place or beat their personal best times. This is sound logical knowledge from an experienced runner and it WILL help you. Practice hard, train hard, and train smart. Run like the wind, be proud of yourself and never give up. Always remember that it’s not over till it’s over, keep pushing way past the finish line! Feel free to share your success stories or improvements! Let me know how the tips worked for you! Thanks again for the kind comments!


Tips to Sprint Faster

If you’re a serious sprinter (and enjoyed the free tips above), you’ll definitely have to check out my ebook “50 Tips to Sprint Faster”. It’s got many tips and secrets that I used to reach the Los Angeles city track & field finals in 2002. Many of these tips aren’t found anywhere else. For the price of what you pay for a pair of running socks, you can have 50 race-winning sprinting tips on technique, training, and competition preparation. (Click HERE for more info on my sprinting ebook.)
                                               BUY NOW FOR $18.45

P.S.: don’t forget to write back to me and let me know how much faster you got. I can’t wait to hear about your improvements. Good luck in your next race! – Rado

{ 867 comments… add one }
  • bn September 10, 2006, 12:09 am

    What really helped with my running was your idea of the “Tunnel Vision”. A lot of the times, i find myself looking around with my peripheral vision (even if im not turning my head) to see the crowd cheer or to see if my coach is looking at me so i could impress him. Tunnel Vision really keeps me focused on my goal and nothing else. Thanks!

    • rohith August 11, 2012, 7:43 pm

      oh my god your steps really helped me a lot. what really helped me with my running was all of your ideas but mainly telling me not to give up and the tunnel vision. thanks a lot for giving us these ideas .thanks to you i came first place in 100metre, 200metre,400metre and relay

  • jj March 28, 2007, 2:14 pm

    nice article. I play football (soccer) and the thing that holds me back is that I dont have electrical pace. Hopefully with hard work and the tips you have provided I will be able to run like Thierry henry!: http://www.youtube.com/watch?v=fENEMCP5lfc

  • fasty April 19, 2007, 2:54 am

    thnx for the tips x-) i have improved alot

    • Ngor May 29, 2012, 2:30 am

      Hey thats right u guys helped me alot i can finnaly beat a kid faster than me thanks:)

    • Deepika jain September 16, 2017, 10:24 pm

      It is awesome!! Your article is too gud and motivating….
      I ffollowed what u said and i won a 400 metres race…
      I am very happy…..♡☆

  • faster dan u April 19, 2007, 2:55 am

    thnx alot this is great it has helped me beat my class mates x-) i really wanted to beat em and now i did

    • Adam December 22, 2012, 2:49 am

      How old are u

  • AgentRado April 19, 2007, 8:02 pm

    RE: faster
    I am going to assume fasty is the same person as faster dan u??

    If so…I’m curious…how much did you shave off your time and what event did you do this for?

    I appreciate all comments and do let me know how much improvement you’ve made.

    Thanks! – Johnny

  • sim April 22, 2007, 2:36 pm

    Very good advice =)

  • Chris June 5, 2007, 1:20 am

    Good stuff!
    Thanks, I’m just getting into running again, and these are tips I’ll pass along to my friends over at http://www.runnerplus.com

  • Rado June 5, 2007, 11:09 pm

    RE: Chris
    I don’t mind you spreading the knowledge, just make sure you link back to my site here and give credit where it’s due.

    Thanks! – Johnny

    • ZacAshley September 11, 2012, 4:33 pm


      • what the November 11, 2012, 4:32 pm

        what does that have to do with anything?????

  • anissa June 27, 2007, 10:39 am

    gr8 stuff
    thanks 4 the tips! i hav the championship track meet this weekend and now i no im going 2 do a lot better!

  • tHnX =) June 28, 2007, 8:02 am

    i have to run 200m next week and im trying my best to improve especially cos i dont know who im against, if u have anu more tips pls email me on [email protected] thnx loads xxx bye

    • Mich Bow November 24, 2012, 10:09 pm

      I ran 400 metre ing grade 4 and i only got 3rd place becausei didint practice the breathing excersice……
      But now i ran 400 metre run and i got 1st place!!!!because i practise very hard…thanks for this helpful tip…….

      • Mich Bow December 19, 2012, 4:40 pm

        Ok,Today its regional meet in all athletes hope to get 1st place!!!!

        The regional meet is done!and i got 1st place thanks again…..

  • Rado June 28, 2007, 9:36 pm

    learn how to run faster tips
    ok…200 meter race. First off…don’t blow your energy on the curve and work on pumping the left leg more than the right.

    Lean forward, practice not over-striding…keep your feet behind you so they can keep propelling you forward.

    Work on fast breathing. Also work on fast-breathing with a rthym.

  • anissa June 29, 2007, 8:44 pm

    nice tips
    well i have a track meet 2morrow and the breathing technique really works-i tried it ystrday so thanks bc this weekend im gonna kick some serious butt! 😀

  • anissa June 29, 2007, 8:45 pm

    and im running the 400 and the 200-any advice on the 400? evr1 else can stride the whole way and sprint @ the end-i cant really do that ! ive practiced all week n my heavy shoes but 2morrow i really need 2 get 3rd so any advice? plz i really need it

    • akhil November 5, 2014, 3:44 am


  • Rado July 1, 2007, 9:27 pm

    how to run faster
    anissa – Sorry I couldn’t respond in time! The 400….basically, it’s broken down into 4 sections. The 1st curve, back stretch (1st straightaway), 2nd curve, and home stretch. You basically run each 4 with a different thought in mind.

    1st 100m – STRONG, start strong and establish a good pumping rhythm, don’t burn your energy but don’t let everyone get so far ahead of you, let loose and really pick up on your 1st straightaway.

    2nd 100m – TALL…think tall, run TALL good loose flowing form strong speed, don’t let your upper body lean back!….let your speed relax as you fall into your final curve

    3rd 100m – RELAX, relax going into this and then start picking up speed as your finishing the curve.

    4th 100m – KICK! RUN ALL OUT!

    Another tip is to remember that when you run the curves, you slow relax as you come in and push as you come out giving it like a slingshot effect.

    So there you have it, instructions for the 400 meter sprint – STRONG, TALL, RELAX, KICK!

    • Srinivas Dokare September 9, 2014, 4:48 am

      hello Rado !!
      i dont know that it really works or not because i didnt try ii yet . And i run 400m race ; I represent my college “Somaiya Polytechnic” from India !!

      my timing of 400m is 65 seconds and I want to get it down to atleast 53 or 54 by December.. Because my competition is in 1st week of December !!
      approximately I have 2and a half month.

      So is it possible ?

      • Jimmy December 1, 2014, 9:36 am

        There is definitely a lot of room for improvement in your 400m time. If your currently best time for the 400m is 65sec. The chance of you running 53sec by December is impossible. You need about 1-2 years to be around 53secs with constant training with your current time.

      • Aaron D'Costa August 31, 2016, 6:10 pm

        You can do it in a month, daily 2 times.. one week rest 2 days in between .do hill sprint up and down for stride. Squats jump. Practice floating 75% of you speed. Do 600 meter of 75-80% . Do 50 Meter burst with reps Strengthen ur quads and hamstrings, also ur shoulder and calf. That’s all . First 50 all out, catch ur front opponent as nearest as y can in that 50, 50 meters- 200 meters- float 75%-80%, 200-300 85% ,300-350 all out, 350-400 relax ur muscle and follow the momentum. If your strong, ur muscle will lead u up to the end.

        From a 48 sec runner .

  • zoom July 3, 2007, 5:51 pm

    thank u
    Hi I am apart of the ULL’s women track team. my coach never corrected any of his athletes mistakes. i am guilty of almost everything u have talked about. i never could have understand how i was state champ and the fastest thing around my area and then to come to college and lose. i wasn’t even running my high school times. so i read ur 10 secrets and i practiced them. i almost passed out with the fast breathing work out(lol) but thank u so much cause my time is dropping, i’m feeling good about going up against lsu, and i’m more relaxed while i’m running. so thanks again.!!!

  • Coena July 4, 2007, 4:33 am

    Hi i’m a rugby player. And I play in the back line so speed is a factor.
    When I was younger well say high school I use to run track 100m and 200m I was pretty quick
    And did well in the rugby because there is no substitution for speed…the tips sound’s great so I’m going to make an effort and try them

  • AgentRado July 11, 2007, 12:25 am

    how to run faster secret tips
    Thanks for the kind comments “zoom” and Coena. Let me know how you do. I’m always excited to hear about positive improvements! I’ll try to write a more in-depth guide about running form.

  • maura July 15, 2007, 10:13 pm

    cross country
    hi. cross country is starting soon and this year i have to run 3 miles instead of 2. i ran the 2 miles in 15 min. and it wasnt very good. any advice on how to improve?

    • jacob June 24, 2014, 12:27 pm


  • AgentRado July 16, 2007, 5:59 pm

    how to run faster tips
    Well…practice helps for sure…do some barefoot running on grass during your light days. You can also try running around the neighborhood in different blocks each time. The point is so that you don’t train your mind to remember the distance. So many people tire prematurely because they see the distance and it affects them psychologically. So run a path you can’t measure. Do other exercises like running in the swimming pool or at the beach or sand dunes if you have some where you live.

  • Daniel July 19, 2007, 6:39 am

    I am gonna try all this tonight in my training
    Im new to the 400 metres, and Im new to sprinting having only done it 4 months. I did my first 200 metres in 28 seconds, so I am gonna try out all your advice to go as close to a minute in training over 400 metres tonight, I will post my time when I return =)

  • Rado July 23, 2007, 5:20 pm

    where did you go? I am curious how you did!

  • HeirtoHisriches July 23, 2007, 9:58 pm

    Martial Artist
    The main thing i was looking for when I came across this site was whether if it was best to run on the whole foot (using the heel) or to run on the balls of your feet.

    I, of course, was referring to pace running or distance running. Like trying to reduce your time on a two-mile run. Does the concept you mention here for sprinters also apply to distance?

  • Rado July 24, 2007, 8:27 am

    how to run faster
    ALWAYS run on the balls of your feet. Never ever use your heel. Biologically, your heel was made for standing on, not for running. It’s today’s new soft shoes that allow people to run on their heels and develop bad habits and tons of injuries. I have a great guide here on barefoot running and pose running I believe. I think that’s what you want.

  • HeirtoHisriches July 24, 2007, 3:25 pm

    Martial Artist
    Thanks so much, very helpful information.

  • Coena July 26, 2007, 2:15 am

    Beter than you
    i must say this is vary impressive this really helped me…of course my mate’s where laughing…but I just side step’d the fastest player in the team once and they started to respect my method.so once again thanks for the help

  • Rado July 27, 2007, 10:01 am

    how to run faster
    Thanks for commenting back Coena! I love hearing success stories!

    • Anuj June 30, 2012, 12:51 pm

      Hello sir,
      I want 2 prepare myself for police physical test.and in this test i have a 1600 mtrs running.i am nt a professional runner and sportperson,so plz give me tips for improve my running.i have flat foot.so can i clear the running test or not.plz reply soon…waiting

  • trackchickk August 31, 2007, 7:30 pm

    okay well tomorrow im running cross country 3 miles and so i hav tonight and tomorrow morning until 10 do u have anything i could do ? bc the problem is my thinking i cant really think positive and i slow down and lose. i no im suppossed to keep up with the group and i probably could but i keep thinking about how tired i am PLZ answer soon!!

  • Agent -Rado September 1, 2007, 8:21 am

    how to run faster
    trackchickk – Part of the game is mental. First off. Do not think of yourself as holding to the pack if you do this, you’ll freak out mentally and tire out much faster. When you run with or without the pack…do not look at anyone else like to your sides or anything. Don’t try to match pace or stride to their same rhythm. The best runners have their own pace and they keep it! This may sound more simple but literally just RUN FORWARD, LOOK FORWARD, and LEAN FORWARD. Try to lean forward almost like you’re falling forwards and squeeze a little bit of extra length with every step but DONT OVERSTRIDE. I know it sounds hard but just lean forward and don’t let your lead foot reach too far past your knee.

  • natasha September 22, 2007, 5:25 am

    running in sand
    hello…well i run cross country as well and today we have to run in the sand – the whole course is full of sand and its really hard. i know you probably wont get on today but for future refrence=what do you need to do while running in sand
    ? o and btw i dont mean like normal sand-it kinda feels like running at the beach except your feet dont sink.

  • Agent-Rado September 23, 2007, 9:18 pm

    Is this hard sand or sinking sand? The only training you can do to feel ACCUSTOMED to this is to go running in a swimming pool at the deep end or run in beach sand. As always, always try to run without touching the heels. Of course, your heels will touch the sand no matter what but it’s the form that counts…no stomping and heel-dropping! How long is your course?

  • xc chick September 29, 2007, 2:38 pm

    Hey! Thanks for the advice; I’m a dedicated track runner and I can’t wait to use these tips during track season. But currently I’m runnign cross country and I’m not running my best. I was wondering if you had any tips for this sport? It’s 2 miles and hilly/woody/pavement courses. Thanks!

  • xxxsprinter September 29, 2007, 7:38 pm

    I’m really fast.
    But when I’m in the blocks i get really nervous and my heart starts beating so fast. Is there a way not be get so nervous?

  • Rado September 30, 2007, 10:40 pm

    how to run fast
    xc chick – Endurance has to do with training and pacing. The bad part about pacing is that it psychologically trains you to feel tired at a certain point. My take? Run a different route everyday, and keep pushing yourself. Every once in a while, measure your distance and time. Run on sand dunes and run backwards uphill on the balls of your feet to build massive power.

    xxxsprinter – The important thing to do on the blocks is NOT to hold your breathe. Keep breathing in and out real fast and get angry. Think fast, and think angry but don’t flex your whole body. It also helps to get on the track early and work on run-throughs. Wear ear plugs or headphones till the very last minute so that you have a few precious seconds to yourself to prepare your mind and do some run-throughs off the blocks. The ear plugs will definitely help you drown out the noisy crowd for just a little bit. It also helps to wear headphones and play loud music in your head for the 10-15 minutes leading up to your event. Pick whatever songs that evoke an emotion in you and use it.

  • travis October 8, 2007, 4:26 pm

    hi im in cross country and i can never seem to get my time any faster… do you have any tips to shaving off a couple minutes off my time?

  • Rado October 9, 2007, 7:22 pm

    how to run fast
    Hi Travis – Plain and simple…running faster has to do with form, power, endurance, and oxygen intake capacity. What distance are you competing for?

    Also, when you get tired does it seem like your legs are tired or your chest is tired? What surfaces are you training on? Is your running form following the advice above?

  • travis October 10, 2007, 3:22 pm

    2miles-and my whole body just seems to get tired.

  • Rado October 11, 2007, 8:34 pm

    how to run faster
    Ahhh…looks like you race on rubber surfaces for track. Ok, train-barefooted on grass and run long distances. Your everyday training should be at 5 mile distances with 1-mile fast pace. Try not to always count laps and just keep running for a certain amount of time. Counting laps might damage you psychologically. Is it just your whole body getting tired or do you find yourself out of breath. Also, how long does it take for you to recover? 30 minutes? 2 hours?

  • travis October 12, 2007, 8:37 pm

    actually its cross country and i just seem to be sorta outta breath and my chest feels heavy- and it doesnt take long at all to recover.

    • pandu June 13, 2014, 11:46 pm

      blood is fluid

      • pandu June 13, 2014, 11:47 pm


  • sydney October 13, 2007, 9:34 pm

    hey uh well today was our hardest race evr in cross country and in the beginning or end evryone had to throw up.. well not really throw up but .. gag. and so i felt like i was going to throw up the whole time and at the end of the race i just started gagging but i never threw up. i know this all sounds kinda gross but help?

  • Rado October 16, 2007, 1:32 pm

    secrets to running faster during races
    Travis – your problem seems to be oxygen intake. What you’ll have to do is train your sprints. Run half mile sprints with 1 minute rest in between. Do about 6 per day every other day. Force yourself to keep your form together and don’t run over 85% of your max speed.

    Sydney – The reason why you feel like throwing up is because your stomach is irritated. The most common reason for this is too much WATER in the stomach. Even 2 gulps of water in your stomach during a quarter mile sprint will cause you to throw up. My advice, drink tons of water hours and hours ahead and only take sips leading up to the actual event. Piss out everything and make sure you don’t have bits of water jumping around in your belly. Also, avoid eating bad foods on days leading up to the race including the race day itself. Red meat, fats, junk food, and cheese take the stomach longer to break down. Red meat like pork and beef will cause your stomach to release more blood to break it down creating a more acids to sit in your stomach for days and slowing you down during the race. It would be nice if you just avoided red meat altogether during competition season and stuck to healthy white meat like chicken, turkey, or tuna.

  • Edward turner October 24, 2007, 11:07 am

    I play football
    hey thanks for the tips i play football for ridgeview hs and im a running back , and i really learned alot from the advice you jus gave me so hopefully itll come in handy and i can use it against centineal this week and get us a win!!! wit about 300 in sumthn rushing yards. well thanks again.
    peace!!! #36

  • quinn January 5, 2008, 11:23 pm

    thanx for the advise now i got to practice how to run like that and also start training for trappers lol.. now i can race in the summer on OID… thanx again..

  • hsrunner January 6, 2008, 12:30 pm

    starting tomorrow!
    I notice you haven’t posted in a while, so I’m not sure if you’ll respond, but I’m interested to hear your thoughts.
    Pre-season for track starts tomorrow, and we run on Mondays, Wednesdays, and Fridays. Last year, my PR for the 200m was 27.47, 100m was 13.07, and 400m was a weak 1:09.00. I read all of your advice and will implement it tomorrow! I was wondering if there was any additional advice you had pertaining to training at home for the 400m. Also, what do you recommend when it comes to training footwear. I have spikes for the races, but to train, I just wear regular tennis shoes.

  • Rado January 6, 2008, 4:38 pm

    of course I’ll respond!
    Training for the 400m. Some people do better by preparing with longer distances, some people do better with shorter distances. The truth is, whatever gives you more confidence is probably better. But here goes:

    If you want to train with shorter distances: run 300 meters, walk for 200 meters, REPEAT the cycle about 6 times. Learn to relax on the curve and slingshot out of it as you hit the straightaways. This is also known as the slingshot effect. Run tall on the straightaways!

    If you want to train with longer distances: 70% job for 200 meters, 80% pace for 400meters, walk for 400m, REPEAT the cycle about 4 times.

    In case you don’t already known, I’m a huge advocate of running barefoot. I suggest doing it on the grass right next to Lane 1 as you circle around the track. The footwear should allow your feet to flatten and take the impact. Also make sure to keep your heels off the ground when you run.

    Let me know how you do. I’m curious.

    • borzy247 May 30, 2012, 7:49 pm

      i’m in grade six and track is in a few days. i’m an extremely fast kid accept for there is this really REALLY fast guy who can run faster than a bull and my goal is to beat him. I think i can catch up to him in my socks but we have to have shoes on. and somtimes right before the race i get really shaky and cold and my legs shake and it slows me down but i can’t help it. Any help? track is in 4 days.

  • track star January 6, 2008, 9:10 pm

    yo gud luks for da info potna it was very help ful keep hittin us wit da knowledge thx….

  • kelly taylor January 13, 2008, 11:03 am

    increasing your breathing speed
    i thank you for this great advice*wink* i always was told that i could run really fast because of my body figure…on many occasions i rufuse because evrytime i try my breathing problem will become an issue…oh boy now am doing quite well step by step trying my best to cope wit it……your advice helped me alot thanks again

  • help January 25, 2008, 10:48 am

    kicker who need a kick
    wat kind off kicker should i wear wen racin

  • trainer January 27, 2008, 8:43 pm

    when i’m training what exerxises can i do before a race, what kind of shoe should I wear(besides thoes real running shoes) light ones, average ones?…can you give me some extra tips?([email protected])
    if I get used to these 10 secrets can I outrun a dog or even a car going 60 Km/h?

    well thats all, thx

  • flying chick:d January 28, 2008, 6:22 am

    cool info
    well i am only 13 but that has really helped me a lot i am the 5th fastest in wales and 7th fastest in the uk i am really proud of that because i am the first year under 15 and all of the girls who are in front of me are second year and that means that they are all like 14 so perhaps now with your help i could get faster and maybe become 1st thanks a lot i really like the ones on breathing because i didnt know how to breath on a race before u helped thanks a bunch love rhiannon:D

  • Rado January 30, 2008, 10:39 am

    thanks for being supportive guys and gals!
    running replies:

    kick – I’m not sure what you mean by kicker. But anyways, the best clothing is the lightest and tight fit on your body. You should not hear wind drag when you run fast. For shoes, you simply have to try 10 of them and pick the best one. You’re basically looking for a good width so your feet aren’t choked and they can spread to handle ground impact better and the spike patterns have to feel good so that you don’t feel your feet sticking to the ground.

    trainer – Exercises you can do before a race is a TON of stretching. Have like a full 2 hour yoga session on the morning of the race. Don’t wait until 30 minutes before your race to start stretching. Stretch when you wake up, do a few 70% run-throughs on a track and visualize yourself moving fast. Don’t think about winning, think about how fast you need to be. Pretend like you’re racing against your ghost. Best training shoes are barefoot on grass! As for regular running/cross-training shoes. You have to find one that’s a good fit and doesn’t encourage you to slam your heels. You also don’t want a shoe that’s too comfortable when you stand still. This means the shoe is too curved and cushioned which means your feet are unable to flatten out and take impact properly.

    You will definitely be able to outrun most dogs, I don’t know about a greyhound or a whippet. Haha. 60km/hr is about 37mph which is currently humanly impossible last I checked.

  • KG February 8, 2008, 11:09 am

    realy helped wit my soccer
    i play soccer and as a left wing back you are always sprinting and chasing the ball and/or the right wing middle fielders( and trust me these wingerz cn realy run!) , now i can keep up and sometimes im faster than them! thnx:-)

  • J-W February 13, 2008, 1:38 am

    Thanks For The Beautiful Tips
    I really liked the effort that u have put into this nice piece of work. I havent try it yet but i ca’nt wait to be mornin so that i can go and try it outside. And thanx for the nice conclusion and also the encouragement, it helped a lot.Thanx,
    Good luk 4 watever u up 4 next.

  • J-W February 13, 2008, 1:39 am

    By the way
    KG i hope you havin a lot of fun in soccer

  • J-W February 13, 2008, 1:47 am

    one more thing
    cud you please explain 2 me how to do the claws, i still have no clue how to that.please.

  • Rado February 14, 2008, 5:33 pm

    how to do the claws
    Clawing the ground with your feet means that when you step downwards at the ground, you are gripping the ground with the balls of your feet and trying to pull it behind you. Think of a cat clawing on a curtain as it’s climbing up the curtain, you are doing the same against the ground. Remember, you are clawing, not stepping. You are quickly swiping at the ground instead of fully planting your feet which takes too long.

    Feel free to post right back if you need further elaboration.

  • hsrunner February 28, 2008, 2:25 pm

    400m/cuts tomorrow
    (see 1/6/08 post for reference.)

    We did 100m time trials Tuesday, and I pulled off a 13.0! Jumps were today, and that REALLY lowered my confidence. Tomorrow, we have the 400m time trials and cuts, so I’ll update you on how I do! Thanks for the continued advice!

  • hsrunner March 2, 2008, 12:15 pm

    I made the team, but even better….my 400 time was 63! that’s a SIX SECOND improvement from my PR last year! I think credit is due (in part) to your advice, and my friend’s advice really helped to, I recommend it:

    to run the 400m –
    1st curve – run about 90%, you want a good start
    1st straightaway – stride it out
    2nd curve – pump your arms, you want the slingshot effect
    2nd straightaway – focus on your technique (pump arms, high knees, head straight, run on toes), usually people get sloppy here and lose time

    that last comment (2nd straightaway) did wonders for me. coming into the last 100m, i was a good 9 or 10 paces behind the person in the lane to my left. at the finish line, i beat him by a second.

  • Rado March 3, 2008, 7:31 pm

    run faster
    hsrunner – I’m glad to hear that you did so much better. I’m sure the advice as well as your newfound determination helped to decrease your time. I can’t wait to hear when you break a minute.

  • Mickayla March 25, 2008, 8:19 pm

    run faster
    Yes! Always run on the balls of your feet. If you haven’t noticed that Track Spikes have the spikes all at the balls of your feet part! Not your heel! great advice. I have a track meet next wednesday-

  • Skilz Runner March 30, 2008, 5:11 pm

    The Pack
    Thanks for the tips, I’m stuck in a group of runners at my school that all run a 12.4 100m or close to it, maybe now I’ll be able to break away from the pack. The breathing tip and clawing tip really are helpful, thanks again. I have a track meet on Tuesday and I’ll post on how I do.

  • DB 101 April 2, 2008, 9:35 am

    110 meter dash
    Thanks for the extra tips on how to improve my speed.My previous problem was that i didn’t know how to control my breathing when running and my 110 meter dash was 11.91 consitantly but at the past two track meets i clocked in at a 10.2 on a digial timer.so thanks for the tips .PS)I’m only in 11th grade.

  • chris April 3, 2008, 11:17 pm

    3.8 km
    i can’t keep up with the pack i just get lagged behind i get tired and start walking can you help me, my friends comes first every time we do cross county i just can’t keep up with him i usually come 5th or 6th do you think i could ever beat him he does peninsula in cairns

  • m April 4, 2008, 6:18 pm

    i think these tips r gonna help me alot thanks

  • hsrunner April 10, 2008, 4:08 am

    last night, i finally did it. 59.08!!!

  • Rado April 10, 2008, 11:18 pm

    great job, hsrunner
    hsrunner, I’m proud of ya! What tips helped the most?

  • Rado April 10, 2008, 11:21 pm

    to chris: 3.8 km
    I can help you out run whoever but I need to know what your time splits are and what your training methods are as well as your opponents.

  • hsrunner April 11, 2008, 6:33 am

    “If you want to train with longer distances: 70% job for 200 meters, 80% pace for 400meters, walk for 400m, REPEAT the cycle about 4 times.”

    that definitely helped.
    to anyone running the 400m, i really recommend doing repeat 800’s. it helps build up your endurance while helping your sprinting at the same time.

  • Tevin April 14, 2008, 3:29 pm

    IDK if ur still replying?
    But I just started track this year and I was very nervous, I’m a freshman and at our very first meet, my time for the 100m was 14.4, my opponents were 13.6, and 14.7, in the 200m I ran 30.7 and my opponents did 27.2, 30.4. I really want to improve and get better and really want to work on running 12s or less and in the 200m probably about 26? But any advice?, I do about 60 crunches, 2 reps of 20 push ups, I stretch a lot, and i love the breathing exercises. Thanks for reading..but I need tips, recommendations, anything you got.

  • Rado April 14, 2008, 6:07 pm

    sprinting tips
    yes Tevin, I’m still replying.

    Ok, cutting down your time. If you can, the best way for me to help you with a customized workout plan is if you start a post in the forums and we’ll chat there.

    You start, you need to build more power and more stamina. Push-ups and crunches are great but you’ll need more work than that. Stretching a lot is excellent. For the meanwhile, you might want to take a hard look about making sure your running form is perfect. Start a post on the forums and I’ll help you there in more detail. Thanks again for reading.

  • freddy April 16, 2008, 10:47 am

    how to run 11 sec for 100m
    Im a sophomore in high school and currently my pr for 100m is 12.4 and my pr for 200m is 26.2 how can I get my 100m time to a mid to low 11 and 200m to high 23 to low 24

  • chris April 23, 2008, 2:05 am

    he traines everyday
    i train in the morning befoure school he does 3.8km in about 18 min i do it in about 25 min

  • Rado April 28, 2008, 7:25 pm

    sprinting tips
    freddy – please start a post in the forums. I need to see your running workout before I can make some adjustments

    chris – 7 minutes is a huge difference. if you are serious about running and workout and eat cleanly, you will beat that time.

  • Indra May 18, 2008, 7:14 am

    Great tips that work
    I started taking breath exercise some weeks ago after reading your writing. After doing it frequently, i found myself run fast in long distance without much tired. Even i can run in the court from a corner to another without stopping. Breathing exercise is absolutely the key. Thanks for your tips.

  • Rado May 19, 2008, 1:28 am

    running tips
    Thanks for the support, Indra. It’s wonderful feedback like this that keeps me going. I’ll have a more in-depth sprinting guide soon enough!

  • Nick Lafleur June 23, 2008, 8:15 am

    Im thinking about doing track next year and i would like to start training. I wear white puma size 10 .5. and weigh about 150-160. I am very fast for my weight and a few coaches have been looking to recruit me. How should i start training? PS (Im in 9th grade.) And are puma a good shoe to train in?

  • Joanna June 27, 2008, 10:44 am

    It sound’s good, im going to try the breathing teqniques and keep my head up high and give it the best i can.I have to Run 200m next week, its not alot but to me its going to take some hard work because i have about 150 people watching me.My heart is beating fast already! Finger’s crossed.Thanks for posting this, its really gonna help i just feel it! x

  • Rado June 30, 2008, 12:27 pm

    sprinting tips replies
    Nick Lafleur – well, a good way to start is to join your track program. A few notes to make is not to over-train. Work hard during your workouts but don’t extend your workouts because you might injure your muscles. Track is is not one of those sports where you can play through the injury. First you get into good condition. Next, you start to do speed workouts.

    Joanna – 200m is stressful! Haha, I’ve actually tired out in that event before and faded down the homestretch. Try your best to relax on the curb and I wish you the best. Let me know what happens!

  • lucas September 6, 2008, 4:10 am

    i need some help
    i did alright in school athletics, i’ve never had any training for sprinting before and i just realized i do pretty much everything wrong haha. I came second in 100m (around 14sec) and forth in 200m (around 30). Im considering joining an athletics club because i wanna see how far i can get, and if i can get to my potential and even beyond via professional training. I’m not one of those naturals, but i play a lot of different sports.

    do you think its worth it? how much do u think i could shave off my times if i did? (im 17yro)

    thanks for these tips.. ill see how much i can shave off with these alone

  • jj September 20, 2008, 5:07 pm

    good keep it up i think you with be the best coach every

  • Need SEROIUS Help September 20, 2008, 8:55 pm

    Cant run long
    Great tips, I’m going to be using them soon, I just started track this year and im 14 in 9th grade.
    Im going to be doing to 100m’s, but, for training we have to run long distances!
    This is going to sound crazy but its true… I can only run about One lap without having to stop and take a break (1 track lap) I don’t know why I don’t have asthma (I dont think i do i havent talked to the doctor about it) But if you can help me thanks A-LOT=LOT

  • Lauren September 28, 2008, 6:19 am

    Cross Country vs. Basketball
    So I have a question. I am a junior and have always been a basketball player. Just this year i started cross country at my school. My basketball coach thinks that cross country is not doing me any good and will not help me when basketball season comes in the winter. I know cross county isn’t sprints like basketball, but won’t it tremendously help my basketball game? I thought it would make me a lot better and I would be running up and down the court without even breaking a sweat (not literally). Anyways, does anyone know or is able to prove to me that cross country will greatly help someone for basketball?

  • Rado October 14, 2008, 6:42 pm

    sprinting tips
    lucas – An athletics team will help as long as they are serious. Try to avoid the “fatcamp” ones that are only focused on only getting into better shape. Remember, you’re looking for performance gains.

    Need Serious Help – Many people are born sprinters can’t run long distances just because. You can relax and run at a slower pace so that you can last longer. There’s nothing more to it.

    Lauren – Cross country will only improve your basketball performance if you’re lacking endurance. Otherise, cross country will not improve your agility, quickness, or change-of-pace performance. Running long repetitive distances could also build lazy eyes which is something you don’t want to have for basketball.

  • mic December 23, 2008, 11:03 am

    it work
    it the best thank

  • Amanda February 12, 2009, 2:11 pm

    Your exactly right.
    I came home from track practice yesterday and i was thinking… “what can I do to get faster? stay loose, breath heavy, don’t look back, bla bla bla” But that was’nt enough. I’m was trying to beat my 100 meter time. My goal was to run it in 11 flat and I needed some tips my trainer could’nt provide for me. I looked up “secrets to running faster” and this sight popped up. I knew most of the information on the page, but I never took it into consideration that your completely right. So I took your advise and I acheived my goal. Granted, I am only a 14 year old freshman in highschool, and i’m going to have plenty of other goals in the future, and plenty more year to progress and become a better sprinter. But this websight is just a starting point booster and the tips you gave me will help. It all just comes down to science.

  • Xin February 24, 2009, 7:47 pm

    Your Advise Make Me Feel Stronger
    Your Advise Start To Cheer Up My Vine..Make Me Just Wanted To Rush Forward Without Braking

  • dedication X February 25, 2009, 7:51 am

    im a 100m man i run a consistant 10.53 but i really need to run a 10.4 to win dis week and im curious will breathing hard and fast at the blocks make me tired before the gun goes pow. and wut do u think i can possibly do to get to that 10.4 this week the advice wud really help thnx

  • beverly March 18, 2009, 12:50 pm

    hey i have been runnin horrible times lately, i was suppose to break in the 11’s this year (i run the 100) but somehow my times are like 5 tenths of a second slower than last year?? i dont get it? ive worked my butt off and its shows nothing. any advice?

  • adrianna March 20, 2009, 7:29 pm

    What is remember the circle?
    I have never heard of this technique before and I don’t quite understand what it means. I have always thought you have to push back to go forward, following newtons third law- for every action there is an oppostie and equal reation. How does running in a cirlcle acheive this?

  • Babhgsfi March 26, 2009, 10:08 pm

    The tips are great 🙂 i won all my track events (races) and came first, i thougth about the tunnel vision thing and i looked to the side and say my freind thumbs up to me (that was on the 400m)

  • Ashleyy April 8, 2009, 3:48 pm

    Running 2 mile/1 mile
    Hello! I’m in the 9th grade and i went from non-runner(i did not run much in middle school) to a long distance runner.

    I ran winter track indoors on concrete and for races we ran inside on rubber-ish stuff. My best time for the 2 mile was 16:07 (i did not run 1 mile during winter)

    For this spring we have been running outside on the track and recently my 1 mile time was 8:06… and 2 mile kept the same time.

    So basically I’m really slow and I follow the tips. But for reason i can never get faster/better times.

    Any tips to running 2 miles?
    Thank you.

  • Rado April 14, 2009, 5:55 am

    faster sprinting replies
    Amanda – It’s comments like those that make me feel happy writing these articles. I’m glad you achieved what you were hoping to do. I’ll be looking to add to these tips soon and come out with a PART 2.

    Xin – GOOD JOB!

    dedication X – Breathing hard and fast will get you the head start you need. It SHOULDN’T affect your breathing performance if you’re use to breathing while running at high speed. Please give it a shot and let me know how it works.

    beverly – It sounds to me that you are a very high level athlete. You are probably the type of athlete to constantly overtrain. What you’ll have to do is start using the cycling method. Many of the world’s best performing athletes do not train 24/7/365. You need to find a peak range of weeks, say 12 weeks. And train in a 12-week cycle that peaks out your performance in the later weeks. Once your body has peaked out, you must let it rest before cycling up again. Feel free to write back if you don’t know what I mean.

    adrianna – There are many explanations to this theory. The basic reason why you shouldn’t be thinking too much about staying FORWARD is because it makes people slow at planting and pushing with their feet. The circle theory gives runners the attitude of performing like a floating hovercraft and the contact is only to brush the ground. Think about it this way – when people are thinking of constantly moving forward, their feet spend too much time on the ground “pushing”. When people are thinking of a circular motion, their feet push and then quickly come off the ground meaning their body is taking less time making contact with the ground and more contact moving through the air – WHICH RESULTS IN FASTER FORWARD MOVEMENT OVERALL. I hope at the very least, you will agree that feet that spend less time making contact with the ground will move faster than ones that do. It’s kind of like running on the balls of your feet VS slamming your entire feet on the ground with every step.

    Ashleyy – There’s literally tons of tips for running the 2-mile race. It sounds to me like you just need more practice and things should come to you naturally. If you want more specific tips, write back or be on the lookout for a long-distance guide.

  • Buabvkla April 14, 2009, 4:37 pm

    About You
    Are you a runner yourself?
    If so, can you say your best times? 😀 (just out of curiousity)

  • Kyle P April 15, 2009, 4:48 pm

    100m Sprint
    I usually have a great start I’m ahead by most of the people for 20-30m in the beginning then suddenly I’m slowing down and I see people gradually passing me, what’s up with that? I try to push myself as hard as I can but I cannot catch up to them after that part.

  • Arinah(from WSS) April 16, 2009, 1:34 am

    PASS NAFA TEST 16min 25sec
    thx alot by the way i pass my NAFA Test my classmate hav to run 5 times in the field in order to pass the test but then i pass.I failed the test 2X before 1st time i got 21min19sec second time 18min23sec the third time i use this method and i got 16min 25sec it helps alot by the way.

  • Anoy April 17, 2009, 9:56 am

    I’m a “Front Runner” and i am always competing to beat the fastest person in my school to claim the title but i lose because im a British (Chinese – born in Britain) person my muscles arn’t supposed to be for running, therefore i get a good start and some good acceleration but “The kicker(Fastest person in the school” always catches up since he has pretty long legs and big strides.

    P.S A good blog entry or w.e and in 100m i got 11.66 and i beat the fastest person in the school, but he had a “bad” leg and it was only a class race(unofficial)

  • Gabby April 17, 2009, 7:58 pm

    How to improve your start off the blocks
    I am pretty fast when in a 100 m from about 20m to the end. My problem is I have no initial speed and I find it really hard to get off the blocks especially in race conditions. I can run 3.5 but I reckon I lose easily half a second on my start. I have a major competition in a week so what would you suggestion do you have in order for me to be faster off the blocks

    thanks 🙂
    p.s. your other suggestions are really good. the breathing is good especially for a 400m I donb’t feel as drained when I finish now!

  • Andre April 25, 2009, 5:24 pm

    Hey, Im a sprinter in the 10th grade and the beginning of the spring track season at my first meet I ran a 12.9 s 100m. I have been going to practice everday since the beginning, but recently(past month) I keep running a 13.1 s 100m. I would think that I should improve but I am not. I also hold my breath for the 100m in the first 15m and then i let out a big gasp and begin to breathe, to me it seems natural but is this a bad habit that I should break? Could you explain why or any techniques to improve my 100m?
    Also my 200m is my main event and I run that in 26.0 s but I can’t break that time.
    by the way your advice is fantastic and I will begin to use it in my future meets.

  • sam April 26, 2009, 11:03 am

    This is such a good technique. Before, i used to get about 16 seconds on the 100 meters, after like 4 training sessions I have bought that time right down to 12.69 seconds. The breating and loosen and tunnel techniques have helped me so much!
    thank you 😀

  • kendall April 27, 2009, 1:50 pm

    hi, im starting to play softball and i hope these tips work, thanks!

  • princess April 29, 2009, 3:22 pm

    hi,thnx for the tips

  • HS Sophomore May 3, 2009, 9:14 am

    This really helped out A LOT
    I read this the night before my invitational track meet. I’m a sophomore highschool student, and it was unusal for a sophomore to compete with seniors in sprints. I broke all my personal records. Which makes my coach happy now because he now knows I’m going to be doing track the rest of my highschool career. Before I read these tips, I was running a 12.6 sec 100 and a 25.5 sec 200. At the meet I ran 11.9 sec 100, and a 24.3 200. Thank you for these Tips

  • dawg May 3, 2009, 11:22 pm

    thank tha really helped me a lot

  • fastlymover May 6, 2009, 7:11 am

    tnx for.?……….!tips hopefullyit will helpxx,:)

  • Brian May 8, 2009, 4:19 pm

    100m dash
    Thank you for your helpful information! I improved my time from a 14.2 to a 13.6! I cant believe how much a difference these things could make… My main problems were breathing, leaning back, and tunnel vision.

  • :D May 13, 2009, 12:07 pm

    hi, normally id run the 100m in about 14.5secs…i got 13.2! these tips help alot

  • Leena May 17, 2009, 10:27 am

    very helpful!!
    Yes its track season and i made it for 400 m .. my time was 1:17 above average for most girls in grade it but i just needed soem reminding on how to REALLY run properly this was awesome !! Maybe a pisture for each explanitory praragraph wud help a bit more TY. !

  • A.R.H. May 21, 2009, 11:15 am


  • A.R.H. May 21, 2009, 11:33 am


  • Julie May 24, 2009, 5:52 pm

    Your info really helped!!!

    Do you have any info for long jump?? I just made the team last week, and my jump isn’t very far as it was when i tried out for some reason…(there’s probably no answer for that.) Anyway, do you have any advice on to make my jump farther?

  • toni May 27, 2009, 5:40 pm

    thanks !
    i have the beep test coming up shortly.
    along with that, many running exercises and warm-ups.
    this is def. going to help me improve.
    (and i know i’m not looking for a dramatic overnight improvement)

  • pascal May 28, 2009, 3:06 pm

    thanks alot

  • tryhard runner June 1, 2009, 1:41 am

    I srsly need help in 100m
    I srsly need help in this race. I don’t know what i’m doing wrong. I do about 100 squats a day and 1 minute of the breathing exercises. It’s only sightly helping but i wanna reach 12 secs what du i du.

  • HAHA June 3, 2009, 8:04 am

    How to run faster 100m ,400m,800m 2000km
    Lado I need your help.
    If you have any idea about this.
    Please send me a E-mail.
    [email protected]

  • ABE June 5, 2009, 12:42 pm



  • ABE June 5, 2009, 1:01 pm

    – RELAY


  • zac June 8, 2009, 10:14 am

    hand movement
    The faster you move your hands the faster you go so dont think its all about the legs.

  • zac June 8, 2009, 10:20 am

    dont sweat
    if you get too hot then dont worry, before the next race dint loads of water but important notice stech after of you will get stich.

  • gavin June 10, 2009, 1:21 pm

    run faster
    ty for the tips so i can run faster so can leave them in the dust iam 9 years old

  • mina v. June 10, 2009, 2:57 pm

    This helped me soo much! Especially since i have a race tomorrow!!! ‘:0 Wish me luck! I sure hope that this will help me!!! (keepin’ my fingers crossed until the race tomorrow!!!) i’ll comment tomorrow on how i did and how this helped me! PLEASE WISH ME LUCK!!! ;P ♥♥♥

  • alex June 10, 2009, 2:59 pm

    good luck mina!
    i sure hope u win that race tomorrow! i know how u feel…. whenever u think bout it, ur stomach gets all tingly inside…. I HOPE U WIN!!! 🙂

  • Damie July 1, 2009, 9:42 am

    quick tiredness
    Before i read your article, i get exhausted after 5 to 6 sec into a race, but after taking your tips into action, there is much improvement.Thanks

  • RunnerT July 8, 2009, 9:18 am

    you should make a video explaining this!

  • trying 2 win July 12, 2009, 8:10 am

    thanks for this! i do 100m sprint and shaved 1.78 secs off my time! i finally came first

  • Brandon Galvano July 21, 2009, 4:07 pm

    100 m
    this year i got 1st in every event but i want to go to swoosa next year for track but i need to get faster my time is 11.8 please help

  • Hadeel July 22, 2009, 10:43 am

    wow!! those are the greatest tips ever 🙂
    really thanks for those amazing tips ;).. and you are the best.. heheehe!!
    i hope i score the first in all the running contests although am soo down because there are some better runners ahead of me XD!!

  • .aoa July 24, 2009, 2:28 am

    i believe that this tips could work and its is very useful,thx for the tips. i ahve really spotted many of my mistake while reading.

  • .aoa July 24, 2009, 2:32 am

    i dont really undersatnd about the circular motion,if you dun mind,can you reply this comment and re-explain.ty
    anyone reading this comment and knows about it,can you explain to me.ty

  • Fauziyyah July 29, 2009, 6:22 am

    2.4km run
    Hi Rado! Thank you so much for the tips. I get the physics behind it all. I haven’t applied it yet though since I just read it tonight. HAHA. I have not yet met a really professional strider such as you. I’m wondering, do you have any tips for 2.4km run? My time now is 19minutes. But I need to go all the way up to 14mins 30 seconds at the very least before september. = do you think I can do it?

    Thanks a lot!


  • Jordan August 1, 2009, 1:55 pm

    you said short strides would beeat long strides any day but watch usain bolt run nd at bout half way he opens his legs and none of the other athletes can catch him

  • tAyLoR August 4, 2009, 10:49 pm

    WoW! im having race 2morrow with some friends and i hope i will be the one that crosses the finish line 1st!

    Thnx 4 the infO!

  • Joelthefast August 7, 2009, 3:43 pm

    omg i love u i never knew the breathing one now i can really run fast….
    thankis to you :):):):):):):):):)

  • jacob August 15, 2009, 1:38 am

    thanks for telling me that when you stiffen up your body it will start to lose energy and start to get tired, i didn’t know that when you take shorter strides it will be faster than the other runners that take longer strides

  • kaz August 20, 2009, 10:51 pm

    Great Article! Thanks! One Question Though…
    Hey! Kudos to you for the great article! I was just wondering whether or not you think short distance sprinters (100m+200m personally) should continue the fast breathing once we’re well out of the blocks? For some reason I feel like i should decrease my breathing a bit to achieve my max speed, i know it sounds wierd because i am only breathing after all…any thoughts?

    Thanks again!

  • Bill August 26, 2009, 11:23 am

    Great article!
    Wish I had this information back in my sprinting days. (early 80’s)

  • kelly September 2, 2009, 1:52 pm

    thats great
    that help me out very good i ran faster than everybody in my school that is reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaallllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy gooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooood im faaaaaaaaaaaaaster im faaaaaaaaaaaaaaster im faaaaaaaaaaaaaaaster!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!im sssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo happy …………………………………………………………………………………………………………… …………………………………………………………..

  • Anna September 13, 2009, 2:47 pm

    THis should help me alot!!!! I have trouble because ikeep looking behind and getting nervous! thanks!

  • ray duggan September 16, 2009, 5:05 pm

    i ran the 100m at 11.4 with out track shoes an without a starting block what do i run with both???

  • ray duggan September 16, 2009, 5:06 pm

    write me a [email protected] an tell me plz

  • bob hope September 18, 2009, 9:52 pm

    well all of what you said makes sense i have a race tomorrow and im gonaa try the breathing thing ill try to remember to comment back on if it worked or not

  • saad September 19, 2009, 5:09 am

    bhan chod
    bhan chod kuch samaj nhi aaya hai bhosdi wale u mother fucker

  • bob hope September 19, 2009, 9:01 pm

    well it’s me agian i ran a 16:20 today from a 17:06 it was a fast course but i still think that the breathing tecniqhue helped me some id recommend it along with everyything else tehy know their stuff

  • Hossam September 25, 2009, 11:37 pm

    Hey I enjoyed reading your advice. But I found it hard to read all the way across because some advertisement got in the way 🙁
    Well, I’m a football player and I find myself lacking in pace which really does hinder my potential.
    I’ll use some of your techniques and see how it goes..THANKS

  • keith October 6, 2009, 3:46 am

    rado,how can i run my 100m,without getting tired in the last 10 meters? and not be so nervous.also wat are some good stretches for the event?

  • jill October 11, 2009, 12:20 pm

    im looking to run faster in XC so 5ks will this still be relevent to work on???

  • David Maldonado November 3, 2009, 1:51 pm

    Thanks for the great advice on runnung.
    I am David Maldonado and am in the ARMY with the 82ND AIRBORNE DIVISION. I am currently stationed in Afghanistan. I have a test today wich considers of a 2 mile run, pushups and situps. I always have a hard time running, so hopefully all this information that you put is great. I will take this advice. I am an ok runner, but lately I havent been doing the best. I am going to try and do this 2 mile route in 14 to 15 minutes. Thanks for the great advice.

  • Mz.GG November 6, 2009, 2:58 am

    Army apft
    Hi, first I would like to say thanks so much for taking out time to write these helpful tips. I’m required to pass a 2 mile apft however, I’m having the toughest time doing. I think its mainly due to it being a time test and I get very nervous about failing the event and I also tend to loose my breath easily. When I run I feel very heavy do you think that weight loss will help me improve my time. And when running what is the best thing to think about? Thank You

  • ... November 22, 2009, 6:03 pm


  • science November 27, 2009, 4:25 am

    i have recently joined a running club but dont know what to wear!!!!could you please tell me what and why??!!! thank you much aprichiated

  • blind November 28, 2009, 7:58 am

    remove ads
    i cant read th article – the ads are covering it

  • Rohan December 6, 2009, 6:05 am

    i am rohan

  • sophieee December 12, 2009, 4:48 pm

    hope it works……. one of the things i was worried about was how to breath and probally this advice was the best…thanx!… wish me luck!!!!!!

  • sophieee December 13, 2009, 3:03 pm

    im 11 years old and were gonna be running a three mile race…im really nervous and every time when i race with my class i start to shake and get pretty scared any advice???????

  • ashley December 14, 2009, 5:53 am

    your article is amazing and the one about breathing is helping me a lot inn my relays. thanks.
    🙂 ashley!

  • Shashank December 16, 2009, 4:24 am

    really uve givn few reely gud tips……..especially if 1 is already a gud runner………………..thanx a lot ……………

  • jenna December 16, 2009, 9:50 am

    how do you become mentally tough? i always choke when im about to race and i perform horribly. its like i already know im going to fail before i start.

  • Angie January 5, 2010, 2:46 am

    These Tips were very seful 4 my 100m race including “Tunnel Vision” and “Breath fast at the starting line” i did distract the others and i won the race. !!!! thank u!!

  • darrilynn January 7, 2010, 9:14 am

    how can i get faster b for track start

  • adinho January 10, 2010, 8:21 am

    this is great!!!

  • Shayne January 20, 2010, 1:43 am

    How to win 50 m dash? Need your help fast=)
    btw, great article!

  • how January 21, 2010, 3:58 am

    better breathing through nose or mouth for faster sprint?
    plz reply.. thx!

  • Troubled Girl February 4, 2010, 3:43 am

    Help urgent
    i am 13 and i used to be the fastest runner in my school house untill a girl came in, her time was like a few nano seconds faster then me, i’m really fustrated and i can’t seem to run fast. I have this really caring senior, she used to think i could go for competitions and all but ever since she came in she has been ruining the friendship between me and my senior. i thought of running faster to make my senior like me more but i can’t seem to, any tips? i really need to impress her so you see…

  • thatguy February 4, 2010, 10:29 pm

    ILY(no homo)
    dude i used all ur tips and i beat the fastest runner in my class by 2seconds.
    Thnks a lot

  • ASH February 14, 2010, 2:17 am


  • Kai Xin February 17, 2010, 8:39 pm

    I’m gonna do great tomorrow
    Great advice. No wonder I couldn’t run too good before. Thanks.

  • Johnney willson February 21, 2010, 9:54 am

    Wayt is a good 400m time 4 someone in grade 10 (boy)
    I im currently at 54sec indoor , for outdoor u have any tips 4 me?

  • Usain Bolts February 24, 2010, 11:36 pm

    How to run fast
    Hey these tips are good, well you all know me lol… yea I can run really fast 100 metres 9:58 sec so PRACTICE PRATICE PRATICE

  • Troubled girl February 25, 2010, 10:55 pm

    anyone please answerrr

  • julia February 26, 2010, 2:46 pm

    my running help
    i am onlyt 12 years old i went out for track idk why how do i run faster

  • eric February 27, 2010, 3:15 pm

    it actually works!

  • Hannah February 28, 2010, 9:16 am

    Thanks for the tips:) I will remember these! I have track tryouts tommorow and i have to run 2 miles and i just found out about them today! 🙁 any tips?

  • Angie x March 6, 2010, 2:40 am

    i got sports day in da summer and i really wanna win so im gonna start practicin i bet noone looked up dis and i no im gonna win even thought theres this fast girl in my class i hav no doubt i’d
    loose so fankyooh so much x !!

  • Fabian March 8, 2010, 7:26 am

    dis is cool

  • Fabian March 8, 2010, 7:26 am

    dis is cool

  • Anthony n March 8, 2010, 7:59 pm

    My mom never comes to any of my races and all the other kids parents come and i hear them say you can do it baby and come on son faster you can beat him, and when i look over all i see is an empty spot where i save a seat for my mom this distracts me and i always end up
    second to last. What should i do?

  • duffy March 9, 2010, 11:54 pm

    thanks Fo the Tips….

  • JohnDAdon March 12, 2010, 5:43 pm

    already knew all of this but numero 2 and 4. 100-11.8 200-25.3 400-53.0

  • hanzallah March 23, 2010, 10:41 pm

    the best
    this tips is the best for me,because it help me to won 200m last day

  • Jim March 26, 2010, 6:46 am

    front runner
    what u mean by decreasing response time??? is it gonna react faster or slower?? i want to put my response time to 1 milliseconds. How can we achieve that???

  • Rebecca Popodopolis March 28, 2010, 8:07 am

    fankyooh x
    this website realy helped me but i’m still havin troubles on beating people i keep comiiin 2nd any help ? x

  • hanzallah March 31, 2010, 1:11 am

    I have try these tips and secrets but istill so fuck!!!!!!!

  • firdaus mokhtar March 31, 2010, 1:14 am

    what a fuck
    fuckkkk!Reallyyyyyyyyyyy fuckkkkkkkkkkkkkkkkkk what a heal tips

  • lan March 31, 2010, 1:15 am

    lakhanat cibai babiplease contact me at 999999 if you want the real secret

  • elmo April 1, 2010, 4:31 pm

    I’m 13 years old and I’m the only female JV sprinter on my team. I’m also the slowest one haha. We had a meet yesterday and I got 16.95 on the 100 and a 35.7 on the 200, which are both PRs for me. I think these tips will help me because I make many mistakes as I run. Thank you so much, these tips were incredibly helpful! :]

  • The emo April 5, 2010, 4:34 am

    Im 14 male, got owned really badly in my 400m today, i made mistakes like, not running my own race, not stretching thoroughly, at 200m i felt the cramp at the back, my mind went weak and my body took over, i could’nt push anymore. In desperate need of help

  • azim April 9, 2010, 7:20 pm

    i have improved in my arms..thanks a lot bro.and if your christian fuck off

  • Kit-Kat April 18, 2010, 10:16 am

    Thanks! I hope the tips works for me like it did for others. We have a race around the school in about 1-3 months and this time, (unlike last year) i want to make it in the top three.

  • Sky April 18, 2010, 5:43 pm

    Dude this is awesome this improved my time from 13.63 to 12.59

  • Red Magic April 24, 2010, 9:04 am

    100m – 11.6 …. Working for low 11’s
    200m – 24.4 …. Working for 23’s
    400m – 58.0 …. Working for 55’s

    4 x 1 – 46.1 …. Working for 45’s

    Lets see if these tips can help a little bit. =)

  • abdq April 26, 2010, 10:10 am

    no good
    i suppoese idf;agkjakldfgjdfklgj afdg sdf a a s sa asd as asdf fsdjkla fsjl as ajs ass

  • ccyran April 26, 2010, 11:10 am

    How exactly should you breathe during the 100m? And should you breathe heavily during the set mark of the race? Also how should the first couple steps be taken? Is it short and quick or long?

  • Pencil Case April 26, 2010, 12:58 pm

    thank you so much!

  • john a a4 April 29, 2010, 4:20 am

    thanks you because you teeched me to run im also a track runner I had TROUBLE TOO i try to beat a kid bigger than me and i did I kame in 6place out of 31 trackers but i think i have a chance to be 1 place because what have read this thing and it made alot sence but to u know i can beat that guy thank you

  • Runnergirl April 29, 2010, 4:20 pm

    Hi, I am running the 400m, and I have heard that it is good to wear sprinting spikes, but others tell me to just wear plain running shoes. Any advice?

  • ronalene May 2, 2010, 1:09 pm

    i am going to be running next week 400m, 200m and 100m. any advice? people say because im short, i cant run as fast. but i know its false, but i need help! i want to prove them wrong. my confidence is another problem to why i think is effecting my way to finishing the race or even starting the race! my most concern is how to run for a 400m! i always have trouble running that event. as well as 200m. help please 🙁

  • ? May 5, 2010, 7:16 pm

    Just make sure that you don’t blow all of your energy in the begining of the 400m, but also make sure that you don’t get caught to far behind everyone. Also, try to build up some endurence by just running during the week before the track meet to build up your leg muscles. Another helpful thing to do is the day of the race, make sure to drink alot of water so you can hydrate yourself so your bones will be able to run the 400m. You can also eat pasta the night before, it is really good for you before a meet.

  • er May 7, 2010, 4:24 pm

    run farter
    this tips helped me alot

  • King Troopa May 9, 2010, 6:42 pm

    Need Help Plz
    Ok, Im A Bahamian & I run the 100 m and 200m and I saw improvement this year in track but I just stopped improving for some reason and btw im under 20!
    My times are: 100m-11.80, 200m-24.40 my times last year were even worse 12.10 and 25.20! I love track so much and watching races gets me hype and I try but its just not good enough Im considering running the 400 to see how fast I can run it but overall I just need help and I dont know what to do………please anyone have any advice or something?????

  • BALU May 11, 2010, 5:44 am

    Always think that you are a better runner than the others this will help you to reduce your tension TRY THIS IT will HELP U DO GOOD @ the RACE

  • sammilovestrack May 12, 2010, 2:23 pm

    honestly some of this stuff seems like NOT right. i run the 200. im the best on my team so my coach always gives me tips and she says to push off the ground, blocks,
    also if you have asthma, like me, and breathe fast like that then you could have an asthma attack or get light headed and pass out. And what was up with the feet
    making a circle tip? you have to go straight forward where your feet almost kick your butt. don’t lean back was right though…also there’s this kid on my team and he
    makes his body so tense but he still wins

  • sammilovestrack May 12, 2010, 2:25 pm

    oh and RUNNER GIRL. wear spikes! they trimmed an entire two seconds off my time!

  • the guy May 13, 2010, 2:19 pm

    im trying to look for ways on how to trian for the 400 any tips for me

  • faster May 13, 2010, 2:36 pm

    50 yard dash
    i am not all that fast and your tips helped me a lot but i wanted to know if you have any other tips such as what shoes i should wear?Race is tommorow please respond

  • 13 May 22, 2010, 3:23 pm

    thanks for telling me this im sure it will work

  • Michael May 25, 2010, 7:27 pm

    Help please.
    Well i noticed im almost taller then all my team mates but they seem to be faster than me. I need help on the 100m and 200m. My faster time 100m is 13.88 and 200m is 29.37

  • gurdayal singh May 26, 2010, 3:28 am

    hey sir..how u..?
    me a athlet and practicing now a day’s for corss country 2010,in INDIA.
    i was looking for such a guidline, but i had never find like this.
    thnx i wil practice keeping in mind these statments.
    thnx once againg
    send me reply at
    [email protected]

  • hilton May 27, 2010, 12:53 am

    thanks for the good advise and keep writing now tricks on running ok

  • Jafro May 28, 2010, 6:13 am

    i’m 14 and i run the 100m in 12.6 and want to improve alot. by using these tips how much do you think i will take off my time? also would you say thats a good time for a 14 year old?

  • cookie May 31, 2010, 11:47 am

    i did not run in my race yet but i am sure with your advice i will win

  • mano May 31, 2010, 7:46 pm

    thanks so much for the advise! lets just pray i dont lose.

  • jafro June 1, 2010, 1:11 am

    Are you still replying?

  • madhushan June 6, 2010, 2:58 am

    i like to race but I am the frist in class. thanks

  • Matty Rainbow June 8, 2010, 4:19 am

    im 14 and with these tips have gone from running a 12:60s to running an 11:92s i tend to run other races aswell, so any chance of another tips for 200m through to 800m???

    on the whole cheers as this has got me through from district to county through to tri-county
    and i wouldnt even of made it to county without these tips

  • Jodi June 10, 2010, 11:24 am

    Im terrible @ runnin
    plz comment bak asap x.im havvin a runnin race tomoz and im tired of comin 3rd..its only a cuple o metres!! any tips???xx

  • Runner June 10, 2010, 12:28 pm

    Hello, i have read all the points. This made me come in 2nd place, i usally come in 10th or 11th.. Thanks for your help!

  • chloe marshall June 16, 2010, 1:40 am

    you rox:)

  • Jafro June 16, 2010, 7:24 am

    comment back
    I dont know if your replying anymore but if you have any other tips or could reply to my comment email me at [email protected]

  • praful June 21, 2010, 11:57 pm

    increase your breathing
    i was always thinking that my muscles dont have energy after a long play.

    but after this technique i became a speed runner

  • SONIC June 29, 2010, 3:28 am

    Hey Where Did You Go?

  • odd one out July 1, 2010, 11:49 am

    i have sports day tommorow and need help NOW , i need tip on doing the 300m

  • track savvy July 3, 2010, 4:26 pm

    o.kcan you send me the 10 tips to my email cause their is this thing that is getting in the way and i can’t read all of it. and i wanna ask u some stuff and talk

  • charlotte July 6, 2010, 7:50 am

    im running 1500 meters in 2 days! i need advise please resond 🙂 x

    • saiesh August 3, 2013, 1:37 am

      do excersises everyday and do not get tired think that i have the wil power

  • Danni July 13, 2010, 1:55 pm

    im running a 400m in a few weeks. i have been competed at state and icame 5th in the final but i needed to increase my breathing. thanks for all the tips!

  • khaber July 14, 2010, 2:17 am

    it does work
    i am 13 i used to do 13 dead in 100m now ive practised for 2 months and now i do it in 12.1 thanks alot im now aiming to get somewhere in between 11 seconds

  • khaber July 14, 2010, 2:21 am

    if ur shorter is it better or taller cause im quite short (5 foot 1) and im doing 12.1 so if i grow i bit will i get faster plz someone reply back sfe

  • x July 21, 2010, 2:19 am

    u rock
    nice work broo it actually helps

  • Norvik July 27, 2010, 3:44 am

    I want run very fast for my tornoments.
    hi, my name is norvik .i am 23 years old . my personals recods is a 11:00 , but ihave tornoments in 27/7/2011 years. help me for run 100m by 10:40 record s . i need a practis , hard practises . i am powerfull men , i am not feer of hard practises.

  • LiL GRiM July 27, 2010, 11:41 pm

    I’ll try it out
    these tips seem pretty good ^-^ so i’ll giv dem a try. i was lookin 4 a different tips but i came across dis n dese r great! im goin 2 try out 4 x-country next week n im hopin i make it. cant wait. i’ll write back later 2 say if i made da team ^-^ thnx though hehehehehe

  • Sprinter 2012 July 29, 2010, 8:32 am

    i am 13 years old and i got 11.21 , my aim is to get 11 secs or lower , how can i achieve this ? buh thanks xx these tips are useful , it did help improve my score a bit ! thanks !!

  • Usain Bolt ' s cool !!!! July 29, 2010, 8:35 am

    heyy Sprinter 2012 , i think the only thing u can do is practice n u can succeed !!

  • ajp 25 August 4, 2010, 10:27 pm

    ive got the 100m sprints tommorow and also got the 200m.. hey these tips sound cool….. does these tip improve your 200m time and 100m times

  • g.m August 5, 2010, 1:03 am

    i try this all but no improvement

  • ajp 25 August 6, 2010, 2:26 am

    it didnt improve my times …. it made me faulse start twice using the breathing techneique so this hasnt benefited me

  • 12yearold-runner August 6, 2010, 12:58 pm

    100m aand 200m
    i am 12 years iold and since primary school everyone has called me the fasts thing on two legs .but now i really would like to take running down to serious like going in the olympics . i know i am very young but since i got to secondary school i joined a club and i went out with my dayy to buy sprots equipment i bought these light shoes for running and they are really comfortable when i run but they are quite unfashionalbe. i always practise now and my brother times me my best is 12.56 but to getin in i need to do below 12 🙁 my daddy says he’ll stop cheering when it is 6months and i havent got less than 12secs !!!!! how mean. anyway your advise was really good about the breath thingy anyway is there more advise you can give me or anyone else thnx 4 reading ( im from england)

  • me August 7, 2010, 3:59 am

    i was d best runner in my primary school, but now, i think i’m losing my touch. cos the last time i ran was 5 years ago. Whats ur tip 4 me

  • JAFRO August 12, 2010, 1:02 am

    take this into consideration
    these tips do help a little they shave maybe a 10th of your time but to do better you people should join a club if your serious about sprinting/running and if you lot are as good as you say you are you will have no problem getting into a club. e.g. my time before i used these tips was 12.60 then using them on sports day i got 12.48. but since i have been going to my running club i have ran 11.20 and 1 sub 11 at 10.99 and im only 14. trust me people you have to put in alot of work and you have to be committed.

  • Merriam August 12, 2010, 9:52 pm

    This isn’t track related too much, but I play volleyball and we run suicides. I always seem to be close to the last one done, and I feel like I’m slowing myself down. Can you help?? Thanks

  • jewel August 17, 2010, 5:12 pm

    i play volleyball and part of it is conditioning and intense laps around the track and they’re timed! i’m too afraid to explode in the beginning part of the race because i lose my energy fast! so i pace myself. but i get soooo tired and my body refuses to go on and my mind is ready to stop. all i see is the last person passing me!! gah!!!! how do i make running/ sprinting (cardio conditioning) easier on me? so that i dont get tired as fast and i last longer with more energy???

  • taylor August 19, 2010, 12:46 pm

    cool beans
    im starting cross country next weekin florida nd there are alot of fast peeple in this state and im pretty fast but i really wanted to learn how to run faster nd basically b on my a+ game so all these tips helped me ALOT

  • Rado August 19, 2010, 11:38 pm

    running tips
    Hello everyone! I am very much alive. I’ve been kind of busy and focus is boxing now, not running. I am in the works of writing a part 2 to this guide to answer all your questions! I shall talk to you guys soon!

    Good luck, everyone!

  • Really nervous runner. August 20, 2010, 5:19 am

    Im in primary school yr (grade) 7 and every year we have this sports carnival during term 3. EVERY year I start stressing out because I’m faction caption and feel like my team is depending on me to come first.
    Every year it’s ALWAYS up to me and this other fast girl. But the problem is, she ALWAYS comes first. I beat her last year because I was doing athletics and training lots but I stopped afew months ago
    and feel like I’ve lost my speed. I’ve came 2nd every single year except for last year and grade 3. I ALWAYS get NERVOUS for every race even when I’m PRACTISING! What’s wrong with me?
    Anyways. The advice that I need is how to relax my body and get prepared for the 100m sprint.
    I can’t read the article because the advertisements are blocking it =_=.
    Do you or anybody else have any advice what technique I should use for my arms and breathing? I have asthma so it makes it very hard for me to breathe.
    The carnival is in 2-3 weeks, september 1st to be exact.
    Any help, pls?

  • sai August 22, 2010, 3:20 am

    helped me a lot with learning
    thanks!u helped me a lot with running it was intresting and useful.
    i was a last person in the race every time
    but now 9 times i came first.I cant just belive it!that i came 1st.Thank u very much for ur help
    i bookmarked ur page
    finally thank you!!!!!

  • josh August 24, 2010, 4:55 pm

    weighted clothes
    do weighted clothes help speed. If so how much weight for a 150 pound guy?

  • Sumal August 25, 2010, 11:59 am

    helps in fotball too
    i play on the wing and am naturly quick but i was a coupe of tenths shy of 12 seconds flat on 100m.
    i did all of these tips and now can run 11.6!
    it also helps i football, i can out pace anyone now just buy increasing my breathing rate and minimize the amount my head moves back ad forth!
    one thing though, how do u not ense your body? i automaticly tighten up and then eventualy lossen. how do u do that from the start?
    great read! u r a LEGEND+++++++++++++ and some… 😀

  • DEMONSHREDER August 26, 2010, 4:57 am

    This is really great………I am just 2 years experienced and thanks to you am able to understand and already am sorting out a few stuff- especially about not straining and loosening about my body and maintaining posture……..i used to think that aggression will help me…..but ma coach corrected and i understood it better in your explanation…….this is really all that needs to be a great sprinter……

  • st , September 2, 2010, 11:20 am

    your info realy woked btw i was in a race at school the other day and i didnt think i was going to win, because i had a race with everyone the day befor so i came home that night to find out more about how to run…
    and this came up soo i tryed it out the next day an i won …
    thanx for the tips xxx

  • elizabbeth September 2, 2010, 8:15 pm

    gthx it worked

  • Devon September 7, 2010, 1:59 pm

    Thanks for the advice my time and stamina in the mile and 2 mile have increased alot ( at least 45 secs to a minute ) each

  • john paul Regalado September 9, 2010, 10:14 pm

    thx 4 the tipz … it is effective…

  • Kakashi September 9, 2010, 10:54 pm

    i have states coming up and i’m 13, and i hope this will help. I need a 12.3 to pass and my best os 12.4

  • Johnny Boy September 14, 2010, 1:29 am

    im not a sprinter or a track runner. i just run to stay in shape. but at the same time i pride myself on my speed to be able to best my friends in a race. the tips are actually rather helpful. i went out on a run this evening and it help alot. i finished my normal run route about a minute faster than usual.

  • Ryan D Patiram September 15, 2010, 3:09 pm

    Thanks That Waz Useful
    that was a very helpful guide. Thank u for having the patience for typin it. It was very useful for me. I got 4 first places due to reading this guide.


  • sprinty September 16, 2010, 1:36 am

    i am only 10 and all your tips worked and my real name is actually sprinty i am now the fastest in my school

  • himanshu jindal September 27, 2010, 7:39 am

    heyy …… thnx for ya tips 🙂 …. i will surely try them n hope they work out 4 me 🙂 ….. i m a soccer player n i have started 100 m just a few weeks ago…… i completed it in 11.47 sec. at last thnx a alot :)))

  • Yianni September 27, 2010, 10:46 pm

    100m sprint
    hi first thing i wanna say is thank you for posting this it has helped alot i am a 100m sprinter and run it in around 11-12 im 17 yrs old by the way. i have a few problems i need help with maybe u could help first thing is i cant keep down as i take off i always seem to put my chest out faster than usual and when i do keep down and try accelerate i always run slower times.. secondly when i hit max speed i feel like im not going my full potential its like im not gripping the ground or dont have that extra oomphh if that makes sense

  • unkonwn October 2, 2010, 3:41 pm

    bad adfice i go to running practice i lost

  • slow person October 5, 2010, 3:54 am

    wow, thanks, i have a race coming up in 4 days against the best runners in JAKARTA,BIS, not that popular but i might actually win another trophy!

  • slow person October 5, 2010, 3:54 am

    and the race is 200m.. so yeah

  • Serina October 12, 2010, 10:45 am

    Yeah, I would have to agree with most of you. These tips might just really help me. For 4 years I have been running cross country, and not ever have I come in any place above 50 something. That isn’t good to me. But at least I try. And being a 13 year old, it gets easier if you train when you are young. I have found that out myself. Thanks, Rado. You saved my life.

  • A.L. October 12, 2010, 5:52 pm

    cross country
    Tommorro is a hard day in cross country ad im definitely going to use these tips. I want to help my team get to nationals. And this friday we have a meet so i have a couple of days to practice. Thanx for the tips (: I’ll get back to u guys on how i do tommorro.

  • david October 15, 2010, 3:49 am

    the run ever
    thank for the tips have run 300m meter …………….

  • LARRY October 16, 2010, 3:19 am


  • Ibby October 17, 2010, 8:26 am

    Im 19. I do 100m in 10.74(fastest time so far) Used ur tips and they are SHIT. Youre shit bruv, so dont try giving out your bullshit crappy tips aigght, cos u just gonna talk shit again

  • safas October 17, 2010, 8:34 am

    only jokin bruv. I done London mini olympics (over 200 people compete). I won 100m wiv a time of 10.33! no lie. Dun 200m for the 1st time, came 1st wiv time of 20.84 nigga. Going down to my hometown Trelawny next week in Jamaica, gonna take part in the national Jamiaca youth competition homie. Nigga, thanks to you, if i win, i’ll be going to 2012 or 2016 olympics in london or brazil. Im only 19, so i have a lot to work on and a lot of time until i reach my peak. cOACH SAYS IF I CONTINUE THE WAY IM DOING, ICOULD GET A TIME OF 9.6 BY THE TIME IM 24.

  • Amooti October 23, 2010, 1:55 am

    Ya man,

    Thanks for the good advise. I am going to be the best even if I last ran 15years ago and gave up. But, now, I am really encouraged. Thanks.

  • sunil November 2, 2010, 5:52 am

    i wana runn better
    thanku this helped me a lot

  • Denise Johansson November 3, 2010, 12:36 pm

    New way to run faster
    another way to run faster is:when its a hard windy day,run where the wind is pushing you you run fast but however,a while later or day later you can still run as fast as you did then!by the way I tryed this and it worked and good tips

  • Khalidha November 5, 2010, 3:40 pm

    I need helpp!
    i went to states last year as a freshman and i ran a PR of 101.06 and i was wondering if that was a good or bad thing??????

  • maney sunny ce November 8, 2010, 4:09 am

    its very good comments

  • maney sunny thind November 8, 2010, 4:19 am

    my way
    mr its way to increase run you aree good so run and win

  • MyName November 10, 2010, 12:40 pm

    Thanks ;D
    Thanks that really encouraged me to do better for cross country this friday x
    But is there any “special” sort of tips for cross country?
    Thanks-{Again} 😉 x

  • james November 20, 2010, 1:00 am

    Thanks for the tips!!

  • james November 20, 2010, 1:00 am

    Thanks for the tips!!

  • Qwerty November 20, 2010, 5:10 pm

    The people that said these helpful tips were wrong are WRONG!!!! these are great tips and CAN make you run farster, if they didnt work for you….. then maybe youre not following the instructions!!!!! thnkz again!!!! lol 😀

  • Qwerty November 20, 2010, 7:15 pm

    Vote 4 qwerty!!!!!
    Please if you have the time VOTE 4 QWERTY!!!!!!! thank you.


  • raveena November 21, 2010, 5:44 am

    ya its helpful

  • shondi November 26, 2010, 2:51 pm

    tanx i hope it will help me

  • lol December 2, 2010, 4:31 am

    i’m having 400mx4 relay next week i hope this help me to run like a wild person 🙂

  • ilias December 8, 2010, 6:20 am

    gud tricks
    bt how much minimum practice v should do in dis style to win 100 metres against boys who run 1 metre ahead of me !!!

  • Natsu December 11, 2010, 10:17 am

    Thank you
    I really appreciate the tips. I’ve gotten a lot faster and track season is about to begin. Hopefully I’ll do well. Thanks again!

  • Arka Bhowmick December 14, 2010, 6:29 am

    tips on 100 mts race
    i had my semifinal of school sports. I had to run 100 mts. The track was 50 mts. And so to run 100 mts one has to touch the end of the field and had to return back again. Today
    while touching and returning i had slowed down and my opponent gone past me at that moment and i finished second. I want to come 1st or second. My final is on saturday. So give me some tips . Waiting for ur reply.

  • Arka Bhowmick December 14, 2010, 6:29 am

    tips on 100 mts race
    i had my semifinal of school sports. I had to run 100 mts. The track was 50 mts. And so to run 100 mts one has to touch the end of the field and had to return back again. Today
    while touching and returning i had slowed down and my opponent gone past me at that moment and i finished second. I want to come 1st or second. My final is on saturday. So give me some tips . Waiting for ur reply.

  • lynn December 23, 2010, 1:34 pm

    this is good. Thank you

  • khatra ali January 1, 2011, 3:52 am

    i learnt a lot

  • mukesh agarwal January 1, 2011, 7:35 am

    idiotic.mad tips.

  • LBXC January 1, 2011, 11:02 am

    Superb Advice! Thank you, ‘Rado’.
    I’m thankful for this advice on running, and since I’m currently a Cross Country runner, It’ll be beneficial. I try to run every day so I could maintain my shape for the next season during the Fall, but I need motivation at times. If possible, could you please advise me on how I could motivate myself to run more? What to think about when running? (I have to admit, I have a bad mentality, and I’m pessimist about myself so I slow down lots.) Please, as soon as it’s possible for you, I’d very much appreciate it. Thank you.

  • bettisa January 6, 2011, 6:13 am

    thank you
    i have 100m running tomorrow.i think that these tips can help me a lot.

  • fat bob January 12, 2011, 8:30 am

    eat cheese and when the race comes cheat so you win

  • chase January 15, 2011, 9:12 pm

    football player
    How long would it take me to run the 40 yard dash in 4.45 if i did all the things u said on this page and practiced and lifted weights

  • khatra ali January 17, 2011, 1:00 am

    i am really learning a lot from the passage. thank you A Rado

  • gurpreet January 18, 2011, 6:06 am

    perfect steps
    I wanted that how could Iwin the race in my sports day and by reading this I have made sure that I could win the race and offcoures I could speed myself for running
    THANKS for giving such a nice tips .
    I will also say this tips to my friends that can help them also

  • Eve January 20, 2011, 6:30 am

    Your tips are wonderfull they helped me a lot

    Thanks a lot

  • shayan January 22, 2011, 3:59 am

    Can you help me to run veryfast

  • shayan January 22, 2011, 4:03 am

    your tips are the best thanks alot

  • Kelsey January 31, 2011, 8:29 pm

    Im not actually a “runner” , what i mean is i’m not in a running sport and if i was… well that would be bad. Im really bad at running during PE mostly just because i start to loose focus and think, “why arent my friends running with me?” or “Maybe.. if i pretend im being chased by a man with an axe!”…I cant wait to try these new tips out on the field. Everyone will be so surpised at my mad skills!! 😀 Thanks again

  • AsianMan February 2, 2011, 12:52 pm

    is 13.76 fast for a 12 year old? and i have wanted to try these tips, but i have no time, maybe on the weekend or something 😀

  • djbilgrami February 3, 2011, 5:01 am

    does this really work???

  • cherry boom February 7, 2011, 3:50 am

    cul beans..hope it works on my next 100m trial!!

  • David February 8, 2011, 8:11 am

    Can hand speed increase your top speed with your legs?

  • S.Harimukesh February 9, 2011, 2:14 am

    ya its good
    thank u for giving these tips knw i am running faster with out tied.

    Thank u,

  • bubbles February 11, 2011, 12:44 am

    this is the best website fo 200m runner
    Dude this guide is amazing it helped me run a 4*200ms and i beat iof da toughest athletes i recommend every 14 year old runner to read this if this doesnt help nothing is gonna

  • JJ February 20, 2011, 3:41 pm

    i am currently out of sports…docs orders.. i go back march 9th , my brother is a serious sprinter and he his telling me that i should do track, im kinda doubtful i play soccer so i am used to the running conditioning part but not for really around a track, just up and down a field and im not really sure i should. im afraid that ill be one of the last runners because everyone else is used to the training and have been for a while now… i need some tips on not psyching out. i condition everyday at school so im in good shape. but i get tired real fast and the coaches used to say that if u get tired thn ur out of shape …could it just be my breathing? and im interested on the running barefoot thing how does that help running faster im curious! please comment back

  • gln February 26, 2011, 5:18 am

    I finally get why over strides are bad! Thanks!

  • xxseshixx February 27, 2011, 4:08 pm

    Its my first year of track and I’m running 200 and 400 . Could you give me advice on running for these events I’m really nervous… and my first meet is in a week :/ how can I improve my time? What workouts should I do to prepare?

  • Blitz March 2, 2011, 8:03 pm

    Preparing For Track
    Thank you very much thanks to you i’m going to use these tips to prepare for track (& try & get 1st place) which starts pretty soon

  • Valerie March 4, 2011, 8:11 pm

    Weird Noises
    Would it be very weird to breathe in and out and the competitors loses and blames us?

  • VC March 4, 2011, 8:15 pm

    I try my hardest to run but i get tired easily.What should i do?

  • KAY March 6, 2011, 2:23 am


  • SLOWEST RUNNER IN UNIVERSE March 9, 2011, 12:12 am

    OMI Gosh!!! You so helped me!!!! Im a little overweight for my age so i look chunky and im slow and now I just read these tips so tomorrow i am gonna try it out!!! Thanks whoever wrote this!!!!! XD

  • runner4life March 9, 2011, 10:55 pm

    800 metre
    i just started running track after a long time and i am slower than last year, i have to run the 800 meter and the 1600 hundred and i dont know how to get back in shape what should i do? how do i beat my best time?? also every time i run i get a cramp…. WHAT SHOULD I DO

  • born 2 run March 10, 2011, 10:21 am

    im 14 years old i just start running 400m this year and im running it in 56.34 with out your tranning i cant wait to see if i can beat that with your trainning

  • teassa:) March 12, 2011, 6:03 am

    i am only 12 and i just started middle school. i have been in the jr. olympics and in the running club at my school last year.right now i am in the GOTR(girls on the run) at my school. whats really cool is that my consuler is one of my coaches in the program with me. she helps me run faster when ever she runs with me. i can only run fast when some one is running beside me because it makes me feel like were compeeting agianest each other that helps alot!!!!!!!!!!!!!!! thank u ssssssssssooooooooooooo much, these tips really helped me bunches!!!!!!!!!!!!!!!!!! thanks agian:):):):)

  • ice March 12, 2011, 8:39 pm

    So, I was wondering what types of food do u consider rting before the night after the meet. And what should I drink right before im about to race the 100mtr. Dash and jump the triple jump??and rting meang eating. Alright but, please respond soon

  • yusuf March 14, 2011, 7:06 am

    i have one question do i have too lose alot of weight to be more faster??and thxx for these tips

  • speed March 17, 2011, 8:28 am

    i just finished a race and it was really hard i came 17 which is a ok score. But how can some people run athe same speed all the time ? answer this quetion and i ‘ ll tell you how i get on on thuesday the 22 that is if i make it in the team for cross country if i do i’ll be running at elgin

  • ice March 22, 2011, 12:21 pm

    Just practice,with breathing in &out techniques.And yes,you will make the team because GOD is on your side.God Bless!(:-)!

  • laman March 27, 2011, 5:44 am

    wat about vitamin

  • Rookie gal March 27, 2011, 10:56 pm

    Heyy. It’s my first year in track. I’m 12, Iv also been chosen captain. I’m pretty fast, but to competiive so, I think I may over stride. EspeciLly against girls with longer legs than me. Wat r some tips to help? And my first meet is in one week, I’m super nervous! What cAn I do to prepare? And also calm my nerves?

  • kay March 29, 2011, 9:29 am

    i need help runnin the mile todays my first day and i need some tips im a good runner and im pretty tall. any tips?

  • aditya tejaswi .bss March 30, 2011, 5:45 am

    useful stuff
    these are very useful stuff : just chec these out

  • Lincoln March 31, 2011, 8:39 am

    Am a 15 year old freshmen running on Varsity this year and alot of these tips will help you run faster. And this week am going to run a high 10 and my fastest time right now is 11.2.

  • Ethan LW April 3, 2011, 1:25 pm

    First Track Meet of the Season in 2 Days!
    Last year my 100m PR was 12.6, and my 200M was 26.1. I had horrible form, a bad start, distance running spikes, and was extremely nervous at every race.

    My PR for this year so far is 12.3, on my first time trial. I just found these tips and will put them to use! combine with my new spikes, better start, and better form, I think I have a shot at 11.9.

    Ill let you know how i do!

    thanks a lot

  • Jamil Ali April 4, 2011, 4:11 am

    Grreat Article
    Your tips are awesome. I am a fast runner at start but half way down I really get tired and suddenly loose control. My breathing is ok but still I just stop. how can I accelerate longer.

  • Kelly April 6, 2011, 12:09 pm

    200m and 100m sprint
    im going to run a 200m and 100m sprint. are there any main tips that i need to know or any starting positions that boosts ur speed?

  • Twinnn April 6, 2011, 7:55 pm

    200m and 100m help meeee
    My time in these races suck! I have practice tomorrow and a invitational on saturday agains some top dogs i run a 14 flat in the 100 how can i bring it down to a 12????

  • sw April 12, 2011, 9:46 pm

    200m tommrow 100m
    i belive in this stuff at my school rochedale south state school in the heats i came secound i breathed hard and when you do this stuff you can acomplish anything in the world tommrow is 100m heats easy than finals.As was running the 200m heats i looked forward i kept on running saying over in my head think like a race horse run like a race horse i crossed the finsh line i did it 1st place tommrow is 100m heats i cant wait follow these instrutions up the top really you can acomplish anything

  • rk April 13, 2011, 5:55 am

    really help
    thanks for this i used to run 11.5 and by using these techniques i was able to run 11.2

  • Jane Crockerfine April 13, 2011, 11:33 am

    I loved it i would really like to try the breathing tip that sounds kind of suprising to me!

  • fatin April 14, 2011, 9:44 pm

    can you help us how to run faster than the other group
    please we really need you’re help cos’ we’re going to have sport day next week if you have any tips on to run fast (relay(100m) please e-mail me at [email protected] . please we need it hurry!

  • Seini April 18, 2011, 3:23 am

    hey 🙂
    Well my name is Seini 🙂 .. I am 14 years old & like I like ot see myself as a sprinter . My fastest time at the 50metres is about 7.24 seconds ? I actually am struggling with these techinques ! Not that it’s hard but it’s because how I am built ? I am 5 foot 5 (1.66metres) & weigh 77.3 kilograms ? My coaches & everybody thinks that I run in an angle ? Like I run and lean to one side(right) how can I improve this ? I am trying to beat the fastest girl in my school . She can run 100metres I think in 11.20 seconds or something ? Can you help me out please ? Thanks 🙂

  • r-ma runner April 20, 2011, 3:58 am

    i just started running track this spring! i have always hated running but somehow i found a place in my heart for it. i am not by no means the fastest runner but i have a track meet today! :0

  • kjhjhk April 21, 2011, 3:29 pm

    ok who ever hey is
    iam sorry but theres noway u can beat her and that time sorta seams like bull shit i run a 12.0 and iam the fastest kid in the grade

  • sunil srivastav April 22, 2011, 3:48 am

    this is useful rrb.GP-DTEST

  • Cassie April 22, 2011, 5:53 am

    Cross Country
    Hey, I’m doing a 2 k race, last time I sucked, any tips?


  • kathija April 26, 2011, 11:16 am

    thank you very much!

  • devon April 27, 2011, 8:02 pm

    my coach tell’s me since i shorter i need to work on my stride a lil bit… he’s think dat’s y im not placing high in my races!!! now i run da 100(11.9) 200(25.4) and i run both 100 and 200 relays. i wanna kno wat can i do to open my stride and get quicker to where im matching someone’s who’s taller then me… for every one stride they take a can match it with me quick steps

  • Justin April 29, 2011, 2:59 am

    Thank you
    i am not a professional sprinter, but i have loved to run my whole life, and i am overjoyed to have beaten my previous record for running a mile, that breathing tip worked wonders and i completed the mile much faster than ever, thank you

  • athul jayan April 29, 2011, 8:03 am

    thank you
    thank you … your tips are seriously awesome …. thank you …

  • Ellie April 30, 2011, 11:06 am

    my favourite tip out of the ten was the breathing as you’re getting ready
    i’ve been doing that for 3 years and i still am.
    it’s made a massive impact in my running

  • mel May 3, 2011, 1:58 pm

    my school has a track meet in about 2 weeks. my school doesn’t use blocks. is there a way to still get a good head start? also do you have any advice on 400m, 800m and 1500m? thanks.

  • nick May 4, 2011, 1:24 am

    how long does it take to run faster
    by following these rules how long does it take to drop 1 second in 100m
    my times are
    100m 16.5
    200m 33.29
    400m 1.15.89
    50m 8.22

  • nick May 4, 2011, 1:27 am

    that was with shoes on, with shoes off
    i do
    100m 12.97
    200m 26.45
    400m 1.01
    50m 7.53
    how come it’s also sucha a big difference with shoes on and shoes off

  • fabb May 9, 2011, 2:47 am

    Im going to have to do a 1.6 km thing, you can run,jog or walk or anything really…But i’m really bad at running and theres lots to run, i ussualy get tired and stop after running a quarter of our oval!! Im trying on your steps, but have nowhere to practice, and i would rather not practice running in public… Any tips, i need them very badly

  • Nina May 10, 2011, 3:38 pm

    I liked that a lot, it was helpful! I am running a 400m tomorrow!

  • Cassie May 11, 2011, 1:33 pm

    Tomorrow is the cross country race! 2 km . . . anyone got any suggestions? PLEASE HELP!

  • tiya May 12, 2011, 1:25 pm

    ur awesome
    thank u i am the most athletic person in my grade and i am an aggresive girl
    they know me there really scared of me now!

  • boom tings. May 13, 2011, 12:34 pm

    AAAAGH! this is so helpful!!
    i dont know if this has been mentioned because i didnt go through it ALL, but im doing the 1500 and i really dont know where i should go fast or sloww..? how should i run it? any tips? OH and also, im a bit confused with the whole aspect of clawing the ground? if i dont have shoes with spikes then will i not be able to do this? and also the dont overstride – how will i figure out whats a good stride length for me? THANKS youre AWESOME.

  • Lana May 14, 2011, 5:39 am

    Thank you!!
    I was surprised, that i made a lot of faults while running…. 🙂 You’re awesome!!

  • harry May 14, 2011, 8:20 am

    waisting energy
    i feel like i’m waisting energy , i ve got long legs and i get told that im lifting them to high, what should i do , should i take long strides so as to gain more ground?

  • Me May 16, 2011, 4:29 am

    Where are the balls on your foot? because im only 11 O-o and i wanna increase my stability and endurance and speed im already fast i wanna go faster 🙂

  • rosa May 16, 2011, 12:34 pm

    thank you so much
    you are AMAZING…. my running has gottin SOOOO much better… i run fast sprints like the 1 and the 2 i improved my time from a 14.3 in the 100 to a 13.7 from clawing the ground and breathing before i start..this has honestly helped me so much i dont know how to thank u…but i just have a few qs……… i use to run the 400 but then i started slacking ….what r some tips to running the 4? and also there is this girl that runs a 100 at 13.2 but she doesnt claw the ground and she pops up instead of leaning forward before she starts…how come she can run that time?
    thanx =)

  • no one but me May 16, 2011, 6:42 pm

    sprinting drills
    thanks a lot for the advice i was just wondering if there are any specific muscles to strengthen to sprint faster. i run the 100 and 200 an some exercises i could do at home to help would be great. thanks

  • Tori May 17, 2011, 2:39 pm

    Track and Field…..running
    Ok,so im 11 and at my school, we have something called track and field.Which all that means is at the end of the last day of school-we have a big running sporting thing.and im capton of Shuttle team.Its not that my team is slow or anything its just we practice alot and just cant beat one of the class’es.I think reading these tips will help.Thanks! ps-Im running in 400meter run but im not that fast,Should i use these tips too.anyway thanks 😀

  • JAY May 18, 2011, 7:27 am

    I’m 17yrs n i’m currently running 10.97-11.4s on the 100m. i’ve had no form of professional training so far. i wonder how well i can do against these other jamaicans if i tried these tips?

  • Georgia May 20, 2011, 9:34 am

    That has helped alot 🙂 why do i keep getting stiches tho??

  • Georgia May 20, 2011, 9:36 am

    I have to practice running 1500 metres as well lol that’ll be alot of help :D:D

  • Jalissa May 21, 2011, 7:57 am

    i just finished a track and field at school, and i always end up third. There’s a city track meet this friday and i wanna try these tips!! Next year my goal is to try and get 1st. No one ever got first, it’s ALWAYS the same girl who wins way in front of everyone else.

    Thanks for the tips!!! 🙂

  • mackenzie May 26, 2011, 6:35 am

    thank you soooooooo……… much. that really helped me! on may 26th. my school is going to have a race around the school……… im going to use all those tips!!!!!!! cross your fingers for me!

  • saman May 26, 2011, 3:11 pm

    that is very good article …….

  • Ashley May 28, 2011, 7:47 pm

    You are a AMAZING!
    okay so track and field is coming up at my school and there’s this small girl that always beats me by 5 seconds and these tips will hopefully help and also how ever you found out these tips all I have to say is that you’re amazing! The tunnel vision, the claw thing, breathing and everything else will help!
    Just saying THANK-YOU! You rock and That’s a GREAT help!

  • Meshou Akol May 30, 2011, 3:57 pm

    Basketball player
    I’m currently studying at school at the moment I do mostly Athletic & Cross country. This coming Friday which is on the 3/6/11 I’m racing & I have practiced what you said about breathing & maintaining your breathing while running Not give up finish the race with proud. I’m a Strong long last Athletic

  • kk May 30, 2011, 4:47 pm

    Feild Day
    well these tips helped me out because i have field day today and i was wanting to know how to run faster all theses tips helped especially the”dont lean back”one also i have figured out you run faster on your tip-toes then you do running on your heels.
    -Thanks theses really helped-kk

  • speedy June 1, 2011, 1:10 pm

    any crucial tips
    I’m 11 years old and run 100m in 12.58 seconds. but I have a big 100m race next week. any tips on how to sprint fsater

  • ERRRRI June 2, 2011, 2:51 am

    i ran up to level 8 (1600m) in this PE bleep test!
    like look, i wuz one of this okay runners, not too bad but not that good.
    and i always had level 7.0 on bleep test and i wuz kinda good in long distances! But the thing wuz… THAT I CANT DO THE SPRINTINGS!!!
    so i looked up on the internet, looking for good websites i wuz desiring
    And i found this pretty good website
    and now i got level 8!! THANXX

  • OrangeLOL June 3, 2011, 5:49 am

    Hiya, I have an athletics match on 100m and I’m 14 (and girl) my time is 12.1 and I’m not sure how to get better? Any ideas?

  • Lady Eagles #35 June 3, 2011, 10:55 am

    I’m apart of the lady eagles basketball team in Tennessee I was usally about the 3rd one to finish in running but after your tips I found what I was dooing wrong and now always finish first.

  • steff June 4, 2011, 11:08 am

    i ran 200m yesterday and a week be4 that i was reading this article i started practicing and i got a gold medal

  • delav June 5, 2011, 9:26 am

    thank you very much that was really great !!!!!!!!!!!!!!!!

  • j June 5, 2011, 11:51 am

    i’m running the 100meters and 400 meters in 5 weeks any advice on how to train

  • Maria June 7, 2011, 4:27 pm

    80 metres
    I’m running 80 metres on Thursday and it’s my first time doing it. I would very much welcome any tips you could give me. Thank you 🙂

  • Moses Gachini from Kenya June 9, 2011, 5:31 pm

    I am a Kenyan sprinter self trainer and my best time so far is11.7 seconds .I need a sponsor PLEASE FIND ONE FOR ME ,GOD BLESS YOU.

  • Moses Gachini from Kenya June 9, 2011, 5:34 pm

    My e mail is [email protected]

  • Ashley June 13, 2011, 12:13 pm

    Okay I’m back..I actually beat her! That girl who always beat me but this time I used the breathing and clawing tips. Then I came in first. Now I’m going to state! If you do have any tips that would be great just because there’s going to be 25 people in 1 race! Wish me luck! thanks! 🙂

  • Efe June 14, 2011, 12:27 pm

    How to get faster
    I have a school sports day in a couple of weeks and I had trials today for the 200m. I jogged the first 100 and then sprinted the second 100m. I am 14, 6’2 and I ran about 27 secs on grass. I never feel as if I can sprint the whole way. I came 3rd in my heat when I should have come at lease 2nd. I also really want to win it and sports day will be on track. How can I train and get faster. I had a conditioning coach for a few months so I am a fairly big build

  • karanveer singh June 15, 2011, 2:57 am


    i really enjyod these running tips, and i wonder that these small things matter big one in running.

  • akmal June 15, 2011, 4:54 pm

    hi. today i will try this tips to get into school team.thanks

  • sha sha June 16, 2011, 12:51 pm

    i am an 11 year old track star and this artical realy helped me run faster

  • lil_minajx June 18, 2011, 1:54 am

    heyy thanx for the advise ,,im 12 and im the fastest in my year but i think this is gonna help me become even more faster for my 800m and relay thanx
    but i just need to work on my breathing ;]
    i might even get a trophie for once XD

  • Mohd Rafi June 26, 2011, 4:58 am

    I am Trying for Sub Inspector in AP Police Dep
    I am Trying for Sub Inspector in AP Police Dep,,,,,Increase your breathing speed – Too many people think their problem is muscle endurance or muscle condition. In fact, if you find yourself tired but your muscles don’t feel tired, your problem might just be a low oxygen intake capacity. Many runners can’t run fast because they can’t breathe fast! Muscles are powered by energy; energy is pumped into your muscles from blood and oxygen. Explosive running requires explosive breathing!

    Everyone exercises to increase their muscle performance but NOBODY ever works on improving their breathing ability!

    The workout: Spend some time each day, breathing FAST! IN-OUT-IN-OUT-IN-OUT-IN-OUT-IN-OUT!! And do it at a frantic pace!!! Do it for 30 seconds at a time for several sets. And then work up your way to 1 minute. Do some sets breathing in and out with your nose, and do some sets breathing in and out with your mouth. Huff and puff that chest quick! Breathe deep, but avoid holding your breath. You WILL feel like passing out and make sure you don’t hold your breath because you will pass out if you do. This exercise is good because you’re learning how to overload your body with oxygen. This exercise will help you give your muscles all the oxygen it needs.

    This was very use full to me,,Very Thx Brother

  • kiara June 26, 2011, 6:12 pm

    Tommorow i am running for 800 m .I am lack of stemina.san you give me some tips.

  • soccer man June 28, 2011, 7:08 am

    i play soccer and i am slow how do i run for the ball alwhile pushing against someone else?

  • nick June 28, 2011, 10:34 pm

    is it possible
    hey i am 12 years old um i was wandering if i could improve my 100m time
    100m:16.5sec to 15.5sec
    200m:38sec to 35.5sec
    400m: 1.29mins to 1.20mins
    in just 2 to 4 months by doing squats,lunges, high knees, jump uphill,situps, jump as high as i can,stretches,jumping jacks and running uphill

  • nick June 28, 2011, 10:37 pm

    what are average times aswell
    i am the same person as above but what are average times

    i guess 100m is: 16sec
    i guess 200m is: 35sec
    iguess 400m is: 1.20mins

  • coulour June 30, 2011, 8:17 am

    what are the avarage times
    you were right nick because i just looked it up

  • lol June 30, 2011, 8:19 am

    i want to get faster
    how do i get faster because im the 5th fastest in the class and i want to be faster

  • Abbi June 30, 2011, 8:20 am

    I Cant Help Leaning Back . I dont know im doing It But the Other Tips Will Really help For my Race 🙂 Thanks Alot ! x

  • Tarny June 30, 2011, 12:38 pm

    Thanks, I will use this for Monday I have a 100m sprint championships and championship relay and at the start my muscles alway tighten and I can hardly breath and keep myself standing becuase I am seriously nervous.

  • Jay July 1, 2011, 2:48 am

    I want to run!!!
    Am fast very fast and I need to show sumone how fast I can run,is there any competitions I can take part in???? Ian from Liverpool uk and am 27.can anyone give me info????? Thanks

  • Charlotte July 2, 2011, 3:32 am

    I need to beat my competitors!!!
    Hi! I’ve got the school sports day on Friday and I have to run 200m. I’m not a fast runner, and I’m against some really fast competitors! I would really like to win! I’m not the best in PE, but I’ve always been good at Swimming and Rock Climbing. For once in my life I would REALLY love to win a medal in running! I’m not bothered what place..even 3rd will do!:) The other problem is that I have to get through the heats first :l Thanks!:D

  • raquell July 3, 2011, 12:40 pm

    Thankyou I am trying to win competition and these tips will be very helpful to me i always seem to stop pushing myself between 3 and home base this will help. 🙂

  • slow girl July 5, 2011, 11:44 pm

    1.6km run
    hey rado =) i’m surprised at the amount of people who’ve read this article! got any tips on how to run faster in a 1.6km race? thank you!

  • JJ July 6, 2011, 9:16 am


  • fastest runner in maldives July 8, 2011, 2:22 pm

    Nice article.

  • ASAFA POWLL July 11, 2011, 1:22 am


  • Laura.. July 11, 2011, 7:26 am

    200m, any tips?
    so i have to run 200m for sports day, and i’m against someone really fast, i am quite a fast runner, but any tips on how to beat the other girl or how to run it bettter?

  • peace,love+chocolate chick @@!!??hippie chickxx July 11, 2011, 8:53 am

    i am doing relay the classic wat are your tips i need to no quick cause i am doing it tomoz!!xx

  • sarath kumar July 13, 2011, 3:50 am

    thanking u
    i real thanking u for this

  • jeff July 13, 2011, 8:06 am

    fast breathing tips
    I love ur ideas on fast breathing technique,improve my run a lot!

  • Aliceees July 13, 2011, 12:58 pm

    200m help
    Hey these tips are really good, I was just wondering how you breathe for a 200m race? I always lose my breath and it slows me Down and also is 200m hard? Please reply I have to do it in 2 days. Xx thank you!

  • johnnyxu July 14, 2011, 3:53 am

    today,i have 1.6km run and i use your 10 secrets and it works

  • MANU July 16, 2011, 12:23 am

    YOU ROCK………
    I have not yet tried these…..still all these comments proves that this is gonna work……

  • Alex Snodgrass July 17, 2011, 7:44 am

    I just had sports day and i didn’t do good a the 100m relay because i had go against some fast boys and i came 7th out of 9 and a few members of my form shouted at me, i would really like to be good at sprint because it gets you a long way in our school and i could show my
    form that i can do better.What could i do to improve? Are there any daily streches i could do to build up strength, i am fairly strong for a girl already and i have fairly strong legs because i do cross country.
    Please could you give me any advice? Many thanks xxx

  • rhi July 17, 2011, 6:33 pm

    OMG best tips i have my athletics carnival in 8 days and i always come 2nd or 3rd and i really would like to beat this girl and come first i just have to work on my breathing THANK YOU SO MUCH

  • saravana July 18, 2011, 7:15 am

    100 meters race
    it’s so good and enjoyment and it’s very useful for us to train and practece……

  • ranga July 25, 2011, 3:36 am

    long jump
    can these techniques also help for other events say like long jump? thx

  • A spirt sprinter July 29, 2011, 11:09 pm

    Thank you
    Thanks alot for the information, I look forward to using it and running at my full potential. Yours truly, Spirt Sprinter

  • Muhammad SamiUllah July 31, 2011, 10:16 am

    Thanks for guiding me. This article will really helps me to run fastest. by the way, will you tell me that how much speed a man can run in it’s fastest moment. ([email protected])

  • bubba August 5, 2011, 10:51 pm

    Hi I’m 13 and I have to run the mile inschool just wonderin if these tips will work for me and if u have more please post them I really don’t want to be in the slow group so would this work for me

  • HewittLou August 8, 2011, 7:27 am

    reply this post
    I had got a desire to start my own commerce, but I did not earn enough of money to do that. Thank God my close colleague proposed to use the loan. Thus I received the commercial loan and made real my dream.

  • x skull August 9, 2011, 6:32 am

    what asuper change
    very much change in my sprint .today i am the champ of my school sports club in sree narayana

  • Hanna August 9, 2011, 7:51 am

    It really help me!! 😀

  • UN NONE August 11, 2011, 11:25 am


  • UN NONE August 11, 2011, 11:28 am


  • SWillXCountry August 16, 2011, 4:05 pm

    I get running cramps often, and when I have looked for answers as to what helps it says to slow down my breathing. I would really like to run fast. What do you think helps, and can I still use these tips?

  • bubba August 16, 2011, 8:09 pm

    running a mile
    Hi I have to run a mile and I want to get 5 min and I’m a 13 year old girl and my best is 8mins so can u give me advice and help

  • runner August 17, 2011, 1:45 am

    thank you….this is very helpful to me because i am one of the representatives of our class.i am running the 100m dash.ill apply this tips of yours.maybe this time ill win the game.

  • Michael August 17, 2011, 1:09 pm

    Thank you for the tips I used too lean back and not turn. My feet in a circle but now i have done that my time improved by 47 seconds thank. :). 😉

  • Johnny August 25, 2011, 1:36 am

    Thank you

  • AlreadyDoingThanks August 25, 2011, 7:16 pm

    Cold Runner
    My running is fine at the moment, but I have this problem late in cross country season. We run a 5k on hills and dirt. During late October and early November I freeze up. I have rainards and just can’t keep warm. My cappillaries and blood vessels narrow and I’m just so cold when I run. What should I do?

  • Cool August 27, 2011, 3:08 pm

    So coooooooooooooooooooooooooooooooooooool

  • lark August 29, 2011, 8:51 pm

    these tips seem really good, im hoping to run under 50sec for 400m
    thanks heaps, hope these work

  • sanjay krishna September 1, 2011, 1:05 am

    hey,i am a fat guy and i badly wanted to beat up the faster guys..could you ‘lll help meeee???

  • Lodovico September 2, 2011, 12:30 pm

    well i 12 and run the 100m in a horribly slow time of 20.30, and no matter what i try from this list it doesnt work plus i run 5 times a weak for an hour and do weights

  • Efe September 2, 2011, 1:30 pm

    @Lodovico Dude for starters, you’re way too young to be doing weights anyway and I’m sure your local gym wouldn’t let you do weights aswell. And remember fast shorter strides are always better than slow long ones. And this is for everyone. Start doing things like squats, press ups, sit ups because upper body strength is mandatory in sprinting.

    Hope I helped

  • Gary September 6, 2011, 10:09 am

    Your article has helped me alot. I just started reading and it makes so much sense to me.

    Thanks, hope with the information i now know and my dedication, i shall make the British Parachute Regiment.

  • Adrian Caines September 6, 2011, 5:37 pm

    Sprinting technqiue
    There is no common running technique to suit everyone. Not many people have the text book running style Carl Lewis had. Forcing running habits on people can only slow them down. It is important to keep your running style as natural as possible. Take a look at Michael Johnson 200m/400m World/Olympic Champ, no knee lieft, leans back and had a shot stride!!


  • Hudson September 7, 2011, 3:56 am

    Where to start?
    I have been playing baseball for four years and am 12 years old. I am huskier than than the average player and have really strong batting skills and catching but not very overweight. I always make the all-star teams but I can’t make a travel team because I can’t run very fast. I have asthma but it is getting better. I just started a conditioning class three times a week and baseball tryouts are coming up. Where is the best place to start? I have coaches that have me doing agility and weight training. I will do whatever it takes to make a good team. I feel like I will never improve in my other skills like fieldiing, pitching and catching, unless I can make a decent team. I was told yesterday that even the scouting recruits will take a fast less experienced baseball player over a great baseball player that can’t run because skills can be trained up. I appreciate his honesty because i just needed to know what was wrong. I wish I had known this because I could have been working on it all Summer. I just want to start somewhere and even if it takes until next year, I just want to make a good team and play for my school. Could you suggest a beginning schedule or place to start?

  • Aravind September 10, 2011, 3:13 am

    the advice on arching my back is seriously true for me ..
    i always start out first n then lose my lead ..
    thx alot! 😀

  • g.c 2011 forever September 12, 2011, 12:58 am

    100/200m sprint
    when you are sprinting here is a little tip, my aths teacher taught be this the faster your arms go the faster you go, so if your behind al you need to do is move your arms faster and then you’ll go faster it is true about your breathing at the start i tried it at districs last week and it totally worked for me . also if you want to run well you always have to stretch before you go on and not be lazy to not do it, because if you don’t stretch before a big thing you could injure yourself badly and maybe even pull a hammy!!!! thanks for the advise by the way!!!

  • Dj composs September 12, 2011, 4:58 am

    Problams of run faster
    Sir , I have a problem of i can’t running speed on the filed . kindly sir solve my problams

  • jazzy September 13, 2011, 2:56 am

    I am in a championship tomorrow and I’m actually not a really good runner but everyone says I am so I just go with it. I am an 11 year old and am still developing my skills ( obviously) can u please help!! i just need tips for my breathing. that is my weakest point.

  • steven September 13, 2011, 8:33 am

    thanks,it really helped.

  • Kartik September 15, 2011, 10:50 am

    Thanks …
    I am a front runner type n used to run on my heels n this article has really helped me cut 0.2 & 0.5 sec off my 100m n 200m timings respectively…also the breathing exercise at the start of the race has really helped …. thanks a lot …

  • SHAHID HARYANA September 19, 2011, 2:29 am

    TRY IT

  • luke September 23, 2011, 8:47 am

    i like this strategy but i always seem to find myself losing my glasses

  • MUiZ September 24, 2011, 8:18 am

    cool tips
    i usually prefer youtube for “how to sprint videos” but u debunked them all!!

  • Jessica September 24, 2011, 12:18 pm

    Im getting slower
    Hi..im in a slump. I’m in 10th grade now and my times have been getting worse since 8th grade. In 8th grade I ran my fastest mile in spring track in 5:51 and then 9th grade spring track my mile was usually around 6:12 ish. In addition my fastest cross country time was as a freshman in the beginning of the season when i ran 21:07 and now as a sophmore not only can i not pr but my times have also gotten much worse now i am in the high 21’s. I am absolutely clueless to why this is happening. Currently at cross country practice I always work hard and am always one of the first people to finish our distance runs or speed workouts, yet i always end up finishing the our 5k cross country races behind people on my team that always run slower than me at practice. Many times I feel like I can run faster at practice than in meets. My next meet is in 2 days. PLEASE HELPPP! THANKS!

  • vishesh September 24, 2011, 4:33 pm

    i will try.
    i think by these tips i will become a faster runner than others.

  • chimpanzi September 25, 2011, 8:10 am

    anadi pagal me aurv thak gaya

  • Blah September 27, 2011, 8:32 pm

    Now u guyz are so gullible SO GULLIBLE u actually believe this guy WELL DON’T

    All thi tips are wrong and are bad to do!! U guyz are mutha FUCKAZ!

  • Ken September 28, 2011, 4:23 am

    training for field day ==”’ i am 12 years old …zzz i dun know mayb i am going to join the 200m race >,< hope i win

  • avinash kaushik September 29, 2011, 5:58 pm

    really thnxxx alot….
    thnxxx alot dear….really nice 2 know abt these secrets…
    specially dbreathing exercise…

  • Ken September 29, 2011, 8:29 pm

    sports day training?
    em.. i made it in to the 4×200 meters race……….what should i TRAIN before the Event?

  • me October 3, 2011, 2:06 pm

    some of this stuff isnt right.

  • devon Bostick October 4, 2011, 5:57 pm

    thanks for helping me

  • Justin October 4, 2011, 7:01 pm

    This has helped me so much! I used to make knives with my hands cause I thought the wind would past them faster but the whole relaxing idea works wasy better!

  • Chris October 4, 2011, 9:11 pm

    wht do u mean by circle motion

  • arun October 8, 2011, 2:09 am

    its all good tips

  • arun October 8, 2011, 2:09 am

    its all good tips

  • michael monnery October 8, 2011, 11:42 pm

    thanks a lot for the advise. the thing that helped the most is trying to get my breathing faster. hafter doing that 3 times a day for a minute + training after 2 weeks i came first place at states and now going to nationals (:

  • tylor launten October 9, 2011, 7:52 am

    running fast
    racing sucks what can i do to be more fast

  • faye October 10, 2011, 7:35 am

    how to run faster
    i think these screts have really worked thanks for the tips

  • Skylar October 10, 2011, 5:57 pm

    Another word
    Another word of advice that i would give is resistance training. This is another great way to develop speed. What this does is trains your body to maintain the falling feeling that propels a sprinter in the beginning phases. The top methods are bungee cords and parachutes, but can be done with a towel, and/or a training partner.
    Athletic Speed Development

  • Skylar October 10, 2011, 11:05 am

    How to run faster!
    These are some great tips. Running technique is very important for overall speed. there are many great examples of how great technique translates to great speed. Using reasoning from that we can conclude that one of the ways to become fast quickly is to improve your technique.

  • Shivam Nanda October 12, 2011, 8:15 am

    Love This Article
    Really awesome bro

  • knucklehead90 October 13, 2011, 1:24 am

    hi I play soccer and well in the past year i’ve gained about 20-yb lbs and I was wondering if there was any inconveniences 4 me to get to run faster and at the same time get fit, what am im asking is will it take me longer to see results ?

    By knucklehead90

  • njay October 19, 2011, 4:27 pm

    depress ):
    Our city Olympics just ended, I got the 3rd best time of 11.54s in the 100m dash during the semis but during the finals i think i didnt start on time and i think i was a split second late and was the 2nd to the last one to take off then catch up to the others and got the 4th place ): so i didn’t get the bronze medal ): I’m so disappointed, if only i just reacted on time i could be the silver or bronze medalist… by the way, i am a beginner and only had 3 months to prepare for the olympics. Was that any good for a first timer?

  • njay October 19, 2011, 4:29 pm

    reply please..
    PLEASE REPLY.. can you give me any tips to improve my starting? it would really help, thanks 😀

  • sarah October 28, 2011, 3:15 am

    i run really fast but i get tired very soon and i haven’t practiced for an year and i have a 200 meter race on Monday any tips for me?please help me

  • Madden^A November 1, 2011, 6:06 pm

    These are exactly wut I’ve learned this year from an athletic trainer at my school…. to get faster I’ve done all this and I’ve done workouts where I completely exhaust my muscles by body squats and lunges and holding them with weights to the point where I almost couldnt stand, then I went out and ran sprints on flat ground and up hills and also did high knees and butt kicks at the fastest speed I could do…. I repeated this again until I could hardly stand any longer….I stretched real good and also stretched in the shower…. I was still ultra sore the next morning….I do this workout every monday and rest tuesday and light workout wednesday and then long run after a little weights on thursday and light long run friday…I’ve improved everything….mah muscle endurance, strength, speed, breathing….everything…. If oyu want to get faster I have found that this is an excellent workout….BUT YOU HAVE TO REST AT LEAST TWICE A WEEK….YOU HAVE TO…. stretchings good….but dont over do it…. Hope you find this helpful.

  • Rory November 7, 2011, 8:21 am

    I know these secrets will help me run faster but is there any way of actually getting faster via, excercises/drills because I dont want to waste my time

  • Rory November 7, 2011, 8:21 am

    I know these secrets will help me run faster but is there any way of actually getting faster via, excercises/drills because I dont want to waste my time

  • born fast November 10, 2011, 7:09 am

    train to live, live to train
    awesome tips……there’s gonna be some serious butt kicking at the sports meet on wed…. all the best to other runners too!

  • sidzter November 13, 2011, 9:04 am

    thnx a lot ur advice really helped me

  • krystal November 24, 2011, 2:40 am

    This is really helpful. My fave tip is the “breathe fast at the starting line”. When i’m at the starting line, and there’s that silence before the gun goes pow, i can feel my heart racing reeeeally fast. so breathing faster will help me calm down a bit and also prepare for the sprint. (i’m a 100m sprinter). i am 12 years old and the last time i recorded my timing i was 15 sec. now, there’s this new girl in my grade who’s really really fast. i’ve not had competition for a while, so i was relieved to find out these tips. thx a lot

  • Captain Jake November 24, 2011, 3:58 pm

    Today is a crucial Day for me
    Today is the sports day at our school. And i am the captain of my Team (400+). And i need to win today. And i think Your tips should work…..No. I am sure it will work….

    I am running for 100 mts (My fav, a bit successful too) & 200ts (Can’t understand it till now, but now i think i finally got it)

    Thanks Man

  • Vikas Sheoran November 25, 2011, 1:34 am

    thnx because of u cam ebecome fastest of my class

  • george November 28, 2011, 6:20 am

    The Kicker
    Thanx! I was the kicker one, cuz i thought i was faster than others , but now i will try to push all what i have. The tunnel vison will help me a lot i think, and clawing the ground too. Thanx again. 😀

  • Kazemaru December 1, 2011, 12:44 am

    Thanks alot!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • SANJEEV December 2, 2011, 8:40 pm

    THANKS ,,

  • Matthew December 4, 2011, 1:16 pm

    Please help and thanks
    Rado I’m not sure if you will reply but I have an athletics meet tomorrow and I was wondering if you. Had any advice. I am eleven and I am only sprinting a short distance although my best was 14 and a half seconds. Also thank you for all the brilliant tips I can’t wait to try them out and see how much it improves my times.

  • james glasco December 9, 2011, 9:37 pm

    sprint developement coach @ pickerington central high school Pickerington ohio
    I see a lot of good information on how to increase your speed in the sprint events. i will give you this. You build speed through power. I have had the pleasure of coaching some incredible sprinters in central ohio. One- you must develope the sprinting muscles with sled marches, not runs. The more you are able to pull in running form. By marching the sled, you will build up the musles that are needed for sprinting. Such as hams, hips,gluts, and most important, core. Two- power lifting exercises such as sumo dead lifts, reverse ham hypers, and belt swats are the paramount in developing speed. Most coaches believe that you need to run more to get faster. More is not always better, quality is t he key. Three- sprinters are masters of muscle memory, so sprinters need to do incredible amouts of technique runs. Changing speeds such as in the 100m dash, there are three stages. Drive phase, maintance phase and the close phase. There are a number of drills that teaches sprinters how to close. These drills have worked for a young lady i have coached that has ran 11.31, yes 11.31. Speed through power is the ticket to building speed and maintaining it. Force applied/force returned, you must lift heavier weights and a high rate of speed. I have a saying ‘IF YOU WANT A FAST CAR, GET A NAS CAR’. IF you have any questions about how to develope sprinters technically email me [email protected]. Speed through power. Thats how we roll

  • james glasco December 9, 2011, 9:43 pm

    in my previous dialog i did not tell you that it was a high shcool girl that ran 11.31

  • Vignesh Jeevanandhan December 18, 2011, 2:19 am

    I am impressed
    Great useful truthfull and experienced article thank u so much

  • Pradeep Singh December 21, 2011, 7:23 pm

    Want the running tips with experts
    Hi i have a physical test of Indian Navy on 24-Dec-2011.
    I wanted to complete the race in 7 minutes that race has 1.6 Km long
    and i tried to complete that distance in note more than 7 minutes.
    but i have not complete that race in 7 minutes i am taking time to complete that race in 07.25 and i wanted to complete that race in just 7 minutes please help me
    as immediately as possible
    Thank You

  • nyson December 29, 2011, 12:29 am

    thanks very much for your guide it has helped but i have a problem i dont know how to push myself while runing

  • Agam January 1, 2012, 2:41 am

    sports meet
    hi! i have 15 days to do practise for my school’s sports meet.
    i want to win the golds this time.. last year i won
    800m = bronze
    100m = silver
    200m = bronze
    our sports teacher has told me that because of my bones are not stong that’s why i loose the gold every time..
    please – please tell me some tips so that i can win the gold medals..
    can you please also mail me the tip on my email address [email protected]

  • i will; try my best January 3, 2012, 8:03 pm

    i have gota race
    i losse i come 3rd what i will do to get fast

  • Tristan January 7, 2012, 9:24 am

    Here is a tip
    Get stronger if your too week ur gonna loose try buying some dumballs I use my mums

  • Leave it I on the track January 8, 2012, 7:18 am

    Help with 200
    Hi im in indoor Season and I run a 28.66 on the indoor track……I know I can do so much better because in the indoor Home stretch I just slow down.like I be moving. In ma first 150 but then wen I get off the curve its the death of me.. I had a track meet yesterday. And I was in the lead and the girl caught up to me at the last 10 meters because I slowed down..I know I can run faster its just I let my mind get to me at the end.what should I do to improve my running …and I seem to run tight. When I start to get tired help me please.

  • Abbie January 9, 2012, 7:15 am

    Gcse pe
    Hello I’m in year 9 getting ready to chose my options and one of them is gcse pe and I have to chose four sports, and one of them is running have you got any advice on running the 1500 meters and what time should I aim for.?

  • Fast and furious January 11, 2012, 1:19 pm

    Hai guys i need hlp the season startz in 1 week and i need advice on the 100 two of my oponents run it in 10.80 plz gme a shout owt if u cn hlp thanx

  • Nick January 14, 2012, 5:13 am

    Thanks a lot.It really helped me

  • obed January 15, 2012, 5:44 am

    i realy liked this tips.promise to make use of it.thanks alot

  • Jessica January 15, 2012, 9:49 am

    Hey thanks for the tips. It’s just that tomorrow we have P.E. and I am so tired of being one of the last ones to get to the finish line, so I went online and checked if there were any tips for running. So I clicked on yours and they were so helpful. Thank you very much!!! I can’t wait to see my classmates’ faces when they see how much I improved! 🙂

  • Jessica January 15, 2012, 9:51 am

    Oh and I’ll come back tomorrow and tell you how it went.

  • ggiigis January 16, 2012, 4:27 pm

    thank you
    my 100m best was 16.29 but when listen to you now its 15.96 thank you

  • ggiigis January 16, 2012, 6:02 pm

    thank you
    im the same one on top i forgot to mention this i am 12 yaers old

  • Jessica January 20, 2012, 3:23 pm

    Thanks (again)
    Sorry I forgot to tell you how it went on the 16th. I used your tips and guess what? I actually improved some more!! I haven’t perfected the move yet, but I’ll work on it. A big thanks to you. You really helped me Rado. Oh and I’m not the same Jessica as the one in 10th grade.

  • Ab January 25, 2012, 5:19 am

    After 2 days is my sports day and i’m a good runner and i’m in class 8 but my race is with the seniors (9th) and i really need to win.
    I am taking part in 100m,200m,400m,800m and Relay.I know that we have to sprint the whole way in 100m and 200m.
    But what in 400m and 800m.
    In 400m,do we have to first sprint and then go slow or first go slow and then sprint.(go slow for how many metres and sprint for how many metres?).
    and also
    In 800m,do we have to first sprint and then go slow or first go slow and then sprint.(go slow for how many metres and sprint for how many metres?).

  • blast January 25, 2012, 2:18 pm

    thank you
    hi,there was 2 fourth grade boys who kept on beating me up on races.so i decide to read you artical on how to run fast.i will try on fallowing the these steps and i will try on thanking you dor the best advice

  • Chris January 26, 2012, 3:44 pm

    Prospective D1 sprinter
    Very helpful tips.

    I just emigrated to NZ from the UK. However, i’m hoping to resume my studies at an American university to study Petroleum Geology, hopefully Penn State. My parents cannot afford the international fee’s because they will be investing all of their capital into a commercial sheep and beef station.

    I’v always been a fast sprinter so I joined the regions track team to see what I am capable of by Fall 2013, I’v been training for around 2 weeks now and recorded an 11.51 FAT (Note: I am incredibly unfit) the first week of practice. My aim was to get down to around 10.5-10.6 by March 2013 and advertise myself to college coaches to hopefully pick up a scholarship around that time — however, I was not aware of the NLI (signing day deadlines until lately. Where I stand I have 7 months of full-time training (graduated HS aged 16 in the UK) to reduce my time down to the 10.5 region. I have an experienced coach although alot of his career has invovled coaching mid-distance athletes, I will hopefully have Ricky Argro (Marvin Bracy’s coach) on my side within a month, but yet to be confirmed.

    What’s your opinion? Do you think its possible? Also bare in mind I have only recorded one 100m run, yet to record 200 & 400.

  • Chris January 26, 2012, 3:57 pm

    Prospective D! sprinter
    I forgot to mention that I had never ran track until 2 weeks ago.


  • cwissy January 27, 2012, 7:00 pm

    I recently just ran a mile in 9:03. I followed these steps…they really work. I went from 13:33 to 9:03….thats not that bad.

  • ok January 29, 2012, 6:24 am

    im really fast,but im quite young 13 and i think i’ve developed some injury,when i run my shoulder starts to hurt and it been like this for a month and i’m missing out on a lot of training my coach said i can’t start untill i recover,do you know whats wrong?

  • kate January 31, 2012, 6:03 am

    how to run fast
    u helped me alot
    i won my race
    tnxxxxxx again

  • kate January 31, 2012, 6:05 am

    Thank u
    i am very happy i won the race and i want to know how to play basketball?????????????????????????
    i think that sounds weird
    well thnxxxx again

  • kate January 31, 2012, 6:08 am

    this is the list of questions:D
    How to play basketball?

  • sidney January 31, 2012, 11:30 am

    dude I’am going to start running even harder than what i use to thank you

  • Ouh Yeah ! February 3, 2012, 5:36 pm

    Thank you !
    Thank you so much ! Im gonna try this !Could you please advise me on my diet on the race day itself ? What must i eat and not eat ? (:

  • madhu February 8, 2012, 7:27 pm

    please tell me about diet

  • charlie February 9, 2012, 7:13 pm

    beat kid in a race
    So there is this kid who like to race me about 50 yards and i always lose. We run on a black top and he comes about 3 seconds in front of me. When we finish the race i am breathing heavy since he is so fast. Any tips on sprinting so i can beat him?

  • angel February 10, 2012, 12:44 pm

    I broke my bones twice while playin games & its been more than 2 years that I hvent ran.I have become a really slow runner.any tips on how to get back in shape & beat my classmates?

  • Shagun February 12, 2012, 7:27 pm

    Impressive! Thank you for the tips, really appreciate them

  • Lottie February 17, 2012, 3:00 am

    This is amazing! I used the breathing exercise and the tunnel vision to help me in the beep test and it worked! I moved from 5.3 to 8.9 in eight weeks!!!! Thank you so much for the help you gave!

  • xxspeedy February 25, 2012, 5:35 pm

    im the fastest kid in the uk how can i beat bolt?

  • xxspeedy February 25, 2012, 5:36 pm

    im the fastest kid in the uk how can i beat bolt

  • Yong Lee February 25, 2012, 8:38 pm

    Hey I was just wondering if I should rest a day or so whenever I do the fast-breathing workout. Or is it okay to do it everyday because I was wondering if I would need recovery time. Thank You!

    • Rado February 27, 2012, 2:47 pm

      It’s ok to do it everyday.

  • xxspeedy February 29, 2012, 5:54 pm

    Uhm dis breathing technic helped me alot thanks i have the highest records in my high skool now =)

    • Rado February 29, 2012, 6:02 pm

      GOOD JOB, MAN!

  • Taylor March 4, 2012, 7:19 am

    Hi there, these are fantastic tips i must say!
    I have my army selection weekend coming up next weekend.
    one of the tests is to run a mile and a half in 13 minutes. Some of you may think this is easy and for some of you it probably would be.
    I only recently started running a couple of months ago. I can hold a steady pace for miles without a problem, but this steady pace will not get me a pass in the 13 min time.
    i can run the mile and half but am pushing myself to do it, i DO NOT stop. EVER. i was wondering if you might have a tip to get me through this mile and a half run, remembering that i am not the strongest of runners.. and sprinting takes it out of me, but i am determined and a fast learner. Thanks 🙂

  • Ian R March 4, 2012, 2:42 pm

    Hi, I am running cross-country races but I feel like I am going backwards rather than forwards…after a short while, my legs start to feel heavy and I can feel my breathing becoming laboured. I then find I have no kick, especially when trying to run uphill. As a result, I am now running races slower than I did two years ago. Your tips look extremly useful but I wondered if there is anything else you could recommend.


  • fearlessxx March 6, 2012, 7:16 am

    do you have any tips for a one minute burst like to sprint a lap and jog the rest??

  • :) March 7, 2012, 3:50 am

    i’m 12 years old and i’m a fast runner but i’ve just came to a new school and i dont know how fast everyone is yet. a girl and i have to go in a race to see who gets in
    A-grade for the faction carnival soon in running. PLEASE give me some more good tips for running races like you did before. i’m desperate. apparently she is about the same as me if not better so i think it will be very difficult. did i mention I’M DESPERATE! thx

  • gbadegesin isaac March 11, 2012, 9:35 am


  • fast=boy March 13, 2012, 12:22 pm

    there is this fast boy named tony no one can beat him …..how can i help

  • Cedes March 20, 2012, 11:11 am

    I live the breathing expertise exercise!! Thank u!

  • fastest March 26, 2012, 5:45 am

    hey i have city sports trials tommorrow and all of my friends are fast the city sports always takes 1st to 4th and i always come about 5th please give me more advise on how the circulation works
    ps your running website is the best of alll (pleas give me more advise)

  • trackrunner March 27, 2012, 10:51 am

    hey i need some tips on how to run the 100 Meter sprint i am new to running and could use some tips

  • cannon March 28, 2012, 2:34 am

    i was wonder is it possible for me to get a better tyme in the 800 ran 2 22 jogging nd sprinted at least 100 m to the end if i at least sprint one lap would i at least get 2 05

  • Nicole March 29, 2012, 8:01 am

    I had a track meet yesterday and I was in the 4:2 relay. I did horrible . We got last place and I blame myself. I ran the 200 in 32 seconds and everyone else on my team got 27 seconds. I’m on spring break now for about a week and a half. & I want to cut my 200 down to 27 seconds before I attend practice again to prove to all of them that was talking about me wrong. Please help. I have no way to get to a track. Just my backyard and the street . & I have an elliptical . Like could you give me a daily schedule to go by or something. I’d really appreciate it.

  • Makala Marie April 4, 2012, 11:11 am

    Hey! I just wanted to say thanks! I am a freshman in high school and run the 100m. These tips are wonderful! I do have one question though, when I run off the blocks I go up right away, is there any drills or tips to help me fix this issue?!
    Makala. (:

  • chelsea April 6, 2012, 4:27 pm

    hey im running 1500 for sports day. im not known for being a fast runner but i can run long distances a tad bit better than my weak classmates.. i was thinking of jogging the first lap but thats a waste of energy and ill be slow. my dad told me to run slowly and then run fast for the last lap. how should i manage to maintain my energy but be fast at the same time so i could get honorable results?

  • MiKKi April 9, 2012, 6:16 pm

    wow…gotta admit… i did all of the things i’m not suppose to…

  • Jean Dee April 11, 2012, 1:58 pm

    Hi i’m a 100m sprinter and i run the 100m in 13.57 seconds i’m 15 years old i never practice for my 100m so if you can help me will you tell me what practices i can do to increase my speed. Thanks.

  • Jane Doe April 11, 2012, 5:38 pm

    So I’m a newb at running 100m, but I really believe these will help me on my meet tomorrow! Thanks for the tips!!!!

  • Mary April 11, 2012, 5:48 pm

    Thank you for the tips, I am going into a pacer test and i wanna beat this girl julia because she is so fast and she thinks that she is the best. With these tips I am for sure to beat her this time

  • Sprintergirl14 April 17, 2012, 9:03 am

    Hi, I’ve read through a lot of your comments and i read your blog… I really enjoyed it. But i have a meet on Friday and i was wondering what else i could do to cut of some time in my 100 m dash and my 200 m dash. You can email me or comment back either one. My email is [email protected]

  • runner April 18, 2012, 11:27 am

    hi! I’m not sure if you are still replying because this article was posted years ago, but I was wondering if there was any way of pacing myself accurately during a race without using a watch e.g. counting??

  • antonio April 23, 2012, 1:52 pm

    Cool advices man, mostly the clowing thing, thanx!

  • 100mrunner April 26, 2012, 4:35 pm

    I’m doing the 100 meter and 800 meter in a track meet against my school’s rival. Please help me…. I want to win!!

    • Honesty April 27, 2012, 2:36 pm

      You should breath fast and don’t stop till you are do and what I do is run in place before the race starts.

  • 200mgal April 28, 2012, 8:55 am

    I have a 200m trial at the weekend but i always become tired when i get to the homestraight. I am obviously slowing down because i get over taken but I can’t run any faster even if I try. HELP!!!!

  • 3k runner May 1, 2012, 2:31 am

    thanx for info and i hope it workss on my 3k on thursday 3rd of may 2012
    thanxx <3 <3 <3 so much

  • Shady May 1, 2012, 6:00 pm

    This is why usain is so fast

  • mah May 2, 2012, 3:46 pm

    Well i have track 2morrow, and I hope it rains so it can cancel, but anywho, I;m running the 100 m the 200 m and 400m and my timing is sooos oooosoosooooooooooooooooooooooooooooooooooo slow, I need to pick up my time, so how do I do that in one night , and should I eat pasta????

  • asian kid May 3, 2012, 12:55 am

    I have 1/2 mile cross country tomorrow. I really need to know how to beat my time by a lot. thx

  • ismael May 3, 2012, 12:31 pm

    I can bet anyone in a race, I can run a 4.4 in the 40 yard dash

  • lightning quick May 3, 2012, 12:34 pm

    I am fast an welcome any challengers.

  • dde May 5, 2012, 2:06 pm

    Thanks for the tips… I agree with you “Never Give Up” and that is the key element in running.

  • sexypoo101 May 5, 2012, 5:48 pm

    i can’t run for poo. HAHAHA!

  • dharmendra kumar May 5, 2012, 8:42 pm

    i agree in this ideas and faiiow it

  • Fast Man D May 12, 2012, 7:52 am

    Im a football player as usual we do 40 yard sprints and sometimes 50 for practice. after I read this I actually forgot how I was running within reading haha because its sooo long.. But yeah I read this and did a lot of explosion exercises and hill runs for about a good 3 to 4 weeks is wht it feels like then I finally got back to 40s used these strategies and my time was an extreme 4.6 flat best
    Before my 40 time was the usual 4.8 & 5.0 flat -___-
    But now I seriously think I can do a 4.5!!! 😀
    I had bad technique before but the big problem was how my arm was pumping was going straight out back and downward along with not having a good lean when I run my back was to straight and my head was up.. Thanks!!

  • Ballr May 14, 2012, 9:47 am

    Ok so first of all, I’m slow. I am super fit and I run in 5k’s and 10k’s all the time. So I’m a good long distance runner, but my sprinting sucks. During football season, I run my 40’s in like 8 or 9 seconds. So I’m excited to get faster using these methods, but I don’t just want to get faster, I want to get FAST. Will this help me be up there with the fast (*cough cough* black jk) kids?

  • jake May 15, 2012, 9:51 am

    well that helped xD

  • runner May 16, 2012, 3:55 pm

    thanks a lot for that. we have this jog at school on our track and have to do 8 laps, but that’s too easy and I want to get more. usually the really good kids get 15-17 laps… and I only got 10 as my most. I walked 2 extra, got a total of 12, but never jogged/ran more than 10. this should help. thanks (:

  • Special May 21, 2012, 3:50 am

    hey…..i found this tips very cool.i think i should try them all.thanks for whoever has kept these tips.i really want to win every race.it is jst my dream.plzz guys pray 4 me to win all races.i want to become 2nd P.T. USHA.

  • mark May 22, 2012, 10:49 am

    hi i am 12 and can only run 100 m in 16 secs. i get good starts but fade in last 40m. iwas hoping to get my time to 14. rado please reply

  • Cookie May 22, 2012, 10:25 pm

    I’m not much of a runner, but I really want to beat my sister, who is practically born to run because of my dad who was a state runner. Reading your tips was very helpful but it hasn’t come to me yet, but I guess it will take time. Thank you for it!
    Is there any tip on how to run faster in the 800 and 200? I can only do good in these because I’m not much of a sprinter, but has mastered my breathing:D, which is definitely a great help my running, thanks again.

  • mark May 23, 2012, 9:37 am

    i tried to the breathing exercise but i get tired with 10 secs to go. i really neefdto run faster

  • marka May 23, 2012, 9:49 am

    did i mention i completely stop. rado please reply

  • Fit for Jesus May 29, 2012, 1:42 pm

    Hi everyone, I am 43 years old and have 7 children. I love running! I will be running my first 2 mile this weekend. I’ve been practicing running 2 and 1/2 miles at home. I figure I run a little further so the 2 mile wont be so bad. So far I ran four times already and my times were 19:36, 19:26, 18:55, and my last time this morning was 17:52. Any advice is appreciated and welcome. Thanks.

  • Becky May 30, 2012, 11:56 am

    Hey i have to run in a 100m race next Wednesday i will try all of your tips tonight when im training but by reading the comments i hear that they help a lot !

  • borzy247 May 30, 2012, 7:51 pm

    i’m in grade six and track is in a few days. i’m an extremely fast kid accept for there is this really REALLY fast guy who can run faster than a bull and my goal is to beat him. I think i can catch up to him in my socks but we have to have shoes on. and somtimes right before the race i get really shaky and cold and my legs shake and it slows me down but i can’t help it. Any help? track is in 4 days.

    • Buggati Veyron July 20, 2012, 3:48 am

      do you get cold, shaky and nervous? that is alright because the nervousness gives you adrenaline and explosion of speed. but if you’re really cold… do some stretches to warmth your body up. the coldness will tear a muscle on your legs while your sprinting.

  • vishnu June 1, 2012, 5:51 am

    thank,for the advice……………………………..

  • tanya J June 4, 2012, 7:45 am

    So I have been trying to run faster for years–I have to take the Air Force PT test. When I started reading your advice about breathing faster, I started laughing. Because I think that is exactly my problem. At the end of my runs I am always out of breath, but otherwise not tired at all. I have a feeling this will be very useful to me. Thanks for the advice, I’m excited to try it.

  • nunya June 4, 2012, 8:45 am

    im gonna try this because i want to improve my running and impress my coach

  • Aresenic June 7, 2012, 4:33 pm

    I know Im only 9 and moving up to 4th grade but when I was 3rd I was the fastest in the whole 5th grade and lower. I always have to be in the boy group for everything running,exersising, and much more. Over the summer I dont want to lose that strength and also I want to impress this one boy. I hope this works.

  • Aresenic June 7, 2012, 4:36 pm

    Everyone in ym family runs and has been in track so when Im older I want to be like them.

  • Tanya J June 13, 2012, 7:07 am

    So I tried the tips and shaved a minute off my mile and half. The breathing really helped. Still trying to claw the ground. LOL .T

  • sid June 15, 2012, 6:07 am

    tanks alot!!!!!! cn u temme somting more on breathing speed?????……..

  • charlied June 15, 2012, 8:05 am

    My son is 11 yrs old and is a natural born athlete (doesn’t get it from me) … he is a very talented soccer player and rugby player … he is naturally fast and does NO training for athletics … he also has asthma which he keeps under control with inhalers, so he prefers sprints … he was recently picked to go to a school athletics match for 100 meters … he came 3rd in time of 15.8 and this is with absolutely NO training … we are going to work on your pointers for his end of school athletics meet and post his times … should he do any specific sprint training ?

    • byron July 25, 2012, 11:39 pm

      thats crap

  • pillay June 16, 2012, 1:20 am

    good, it was really usefull for my 100m and 200m race…got 1st place….best tricks ever read..

  • Cameron June 17, 2012, 6:18 am

    im 3rd fastest in my class near second sports days 2morrow and i really wanna win cuz its my last year and i think ur tips will really help me so fnksss

  • Callum Batham June 17, 2012, 11:06 am

    I’m a 13 year old boy and sports day is on Tuesday I was really worried because I had to do 100 meters but now u have given me this advice I have stopped worrying and I’m going to try and win it thanks dude 🙂

  • Jessie June 17, 2012, 2:25 pm

    Thanks mate, doing 200m for sports day on Wednesday and these tips have made me feel way more confident. Who knows, maybe I’ll be first instead of second this year?

  • marka June 20, 2012, 11:05 am

    these are my times and nedd help to improve they are all were raced on grass. I want to be amazing at a running event. These are my PB:
    100M: 16.25secs
    200M: 36.58secs (Jogged first 100M 70% of speed)
    400M: 1min 23secs
    800M:3min 30secs
    1500M: 7min 20secs

    • Radz July 22, 2012, 4:20 am

      May be you should try running on athletic turf and with athletic spikes!
      These are my PB:
      800m:2min 35secs
      These were my times when I was 13.

    • mwalimu October 31, 2012, 11:52 am

      u ned 2 improve this is mine


  • David June 27, 2012, 1:05 pm

    Does anyone have any tips on how to get rid of nervousness?

    • Nico July 17, 2012, 7:32 am

      Being nervous in my opinion is a good thing because you get the adrenaline pumping through your blood. By the time the race has started you will probably have an explosion of speed at the start.

  • jibbajabba123 June 28, 2012, 1:39 pm

    My Goal in Life is to be in the Olympics- in running

  • jibbajabba123 June 28, 2012, 1:41 pm

    ….I am the fastest in my class and going to try and make my dream come true….

  • anisha July 11, 2012, 8:17 am

    this points really helped me a lot especially increase ur breathing speed and tunnel vision and now i am selected for the inter school champion ship cup .thx for ur advice!!!!

  • qwerty July 14, 2012, 1:45 am

    Thank You soo much I have been practisiing your tips and I feel really confident about my 100m sprint for Sports Day….

  • Buggati Veyron July 20, 2012, 3:24 am

    The breathing part helped me allot. now i can beat my classmates in the 100m sprint in my school.

  • Kay July 21, 2012, 9:50 am

    So I run the 55 and 300 meter and I want to know how to get faster and build up endurance also when I finish a race I’m always out of breath

  • Radz July 22, 2012, 4:16 am

    Cool! I have an important race coming up and i hope these tips will help me! =D

  • Ajla July 24, 2012, 1:05 pm

    Hi, I’m really surprised how good tips are ! You are the est , you are machine. I want to ask you I run 100m. And i really need advice how to properly warm up before training and competition, how to sterch witch streching is the best for sprint static or? Please can you send mi to my mail. I would really loved to explain me that. Because I had injury and I’m ok but I don’t know thaht things.

  • byron July 25, 2012, 11:37 pm

    im 14 and run the 100m in 11.86 and do the 200m in 23.50 and would like u to send me a training program

    • Shelby Nelson August 20, 2012, 3:55 pm

      My Lord…. That is fast!

  • Cecelia July 27, 2012, 8:07 pm

    Hey I’m trying to train my sister for the Olympics and I was wondering if anyone had any suggestions to help her improve… Thank you

  • Rauri August 7, 2012, 8:17 am

    Hi i have always been very fast.. hyperactive as hell when i was younger, but now im 22 i still sometimes go for runs and i can feel quite comfortable running near 20mph.. i feel i can run faster and faster.. although my breath goes after a while, and ive damaged my legs many times in the past broken ankle 4 times and Knee because i just love running fast. but i was wondering what sort of places can i go to get involved in competitions eventually. As well the suggestions were very similar to the way i run normally, and ive never no training. Im about 6.6 11 pounds and ive ran about 21mph

  • Evan August 7, 2012, 1:22 pm

    You have helped me alot thank you so much!

  • suvankar August 8, 2012, 8:35 pm

    thanks! to you ,this time i will win

  • Vicky August 9, 2012, 6:23 am

    Can you plEASE suggest diet to be a good 100 M runner and if possibly for 200 M.

  • Vivek August 9, 2012, 6:24 am

    Thanks sir..Your advice are extremely good…Can you please suggest diet to be a good 100 M runner and if possibly for 200 M as well.

  • dee August 10, 2012, 11:59 am

    hi, been trying to complete my 1 mile in 6 min. for college soccer team, so far off 40 seconds. I have done first & second lap in 1.30 min, but 3rd and fourth lap give me trouble. funny thing is I’m not totally exhaust after the run. Any advice ASAP helpful . thanks

  • Shakr Siddique August 11, 2012, 11:14 pm

    Thanks for the tips it has really helped me a lot. i want to ask can asthma patience to run?

  • saiprashanth August 12, 2012, 3:13 am

    i won 2 second time a gold its becaz of ur tips its working thank uuuuuuuu

  • achuth gopinath August 13, 2012, 8:45 am

    its super actually i won because of this information thank you very much

  • bunny August 16, 2012, 8:31 am

    excellent sir

  • Shelby Nelson August 20, 2012, 3:53 pm

    Hello everyone!

    I don’t have track for many months, but I am really trying to practice hard and get REALLY fast. We have the fastest girl in Chautauqua County on our team, and I would love to be at LEAST super close to her. When she runs, she makes everyone else look like they’re jogging! I’m a little confused, though…

    1. What exactly is the breathing technique?

    2. If I run about 14 seconds for the 100 M sprint, and I REALLY practice hard for about 6 months straight, what do you think my time may be for track after the 6 months?

    Anyway, I am extremely athletic and I have it in my genes (says my dad) because 6 of my family members broke my schools’ records for running… And my uncle Bob, he was a sprinter and he made it past states and was faster than a guy that actually made it into the Olympics!

    I’m not sure if you’ll reply to this, because it seems like a lot of people were into this in 2008, but I can’t wait to try these out!

    Add me on Facebook @ Shelby Nelson or email me: [email protected]

    Thanks so much!

  • lyla August 27, 2012, 4:29 am

    well in 3 weeks i got a sports carnival and im the fastest girl i made it in lots i even made it too 100mit 200 relay shot put long jump im going to be infront of 2000 ppl im going to use your tips thansk guys xoxo

  • Rashaun August 28, 2012, 2:33 pm

    ty dude i rlly want to play football (american) and i do play baseball and basketball and i am a martail artist i rlly dont know y but i am always way slower than my class mates but am top 5 in speed in my leagues and that might improve thanks to u

  • Liizbeth August 29, 2012, 5:54 pm

    Thanx 🙂
    that waz really helpful!!!!!!

  • ali ahmed September 3, 2012, 7:48 am

    I always wanted to be a best runner of my school now i will try all the tips

  • Cosmo September 3, 2012, 8:59 am

    I did not see any comments regarding to ankle motion here
    and wonder if there could be some feedback on this topic
    which seems covered in some other internet articles.

    Possibly a reasonable specific question is whether there
    should be a focus on rotating the ankle as we push off for
    each stride.

    All else seems very informative. Nice.


    • Rado September 15, 2012, 9:50 pm

      I cover it in my ebook. And yes, there is a bit of technique focus behind rotating your ankle during your step.

  • Jeremy September 6, 2012, 1:40 am

    Thanks so much for the tips.
    First time I was timed in my 100m sprint was last week, and today i was able to shave off 0.8s off of my time and I was only focusing on my breathing. I know I could probably shave off another 1-1.5s if I use all of the techniques.
    Thanks again!!!!

  • Ruth KIng September 10, 2012, 3:22 pm

    thankss soooo much i need this i am on high school track and we just started and i need to get some things perfected or close and this really helped!
    thanks a ton!!!

  • Wonderful September 11, 2012, 6:36 am

    thnx a lot for the tips & tricks i have learn’t a lot from this =)

  • Erick Torres September 13, 2012, 7:49 pm

    I have a cross country race next week i have to run 1 mile if you have more tips that can really help me e-mail me at [email protected]

  • yravivaraprasad September 14, 2012, 6:34 am

    i’ll try this

  • Michelle September 15, 2012, 7:19 pm

    Wow this really helpd i am running 3 times faster then i used to and i have a friend that bragd all about how much faster she was then me and now she cant

    • Rado September 15, 2012, 9:49 pm

      I’m really happy for you. Keep training and keep improving your technique!

  • ashlee September 17, 2012, 8:23 pm

    I thought that your 10 Secrets on how to run faster were excellent! Lately, I have been doubting myself because I have been the slowest on the runs for my team. However the previous year I was never in the back for the most part I was in the middle. The most important secret is form. I will admit I have horrible form and try to improve it everyday. And you are exactly right when you say “Running is simply one of those great sports where a runner can get one last shot of miraculous energy and boost himself into the winning spot right before the finish line.” So True! Thank You for the inspiration! I will take it and apply it every day to my running!!

  • Donovan moss September 18, 2012, 4:15 pm

    thabk u for the tips now i can go and race a lot better, and nice pointing out the striding i am getting very distracted because of them

  • karan agrawat September 19, 2012, 11:27 pm

    thankz sir the tips u given to me they will increase my confidence and thankz sir thank you very much……….don’t give up.

  • sriram September 19, 2012, 11:31 pm

    sir, my age is 34, height is 5.4′, weight is 67 kg. I have to run 1.6 km in 6 minutes for a rail way job. i have only 15 days in my hand.
    i have started just 9 days back. now i am free from body pains. even though i am unable to run 1.6 km continuously. i ran today 1.2km in one stretch. now my aim is to complete 1.6 km in 6 min. i should reach it with in 10 days. sir don,t feel it as my greediness. i have to do it. please help how i can do best.

  • sai harish September 25, 2012, 2:55 am

    hi thanx for the tips.i play basketball at my college on a regular basis.many people have told me that i have a lot of explosion and a good stride,also i am the fastest on the court.so this year i wanted to participate this year for our annual sports meet.do you think i can make it in any of the 100,200,400m…..?????

  • tanish September 28, 2012, 5:25 am

    hi, ireally liked the secrets. i want to know how to run 200m. pl

  • amit kumar singh September 29, 2012, 7:29 am

    i run at school level…my events are 200 m and 400m …so…..what basic tips should i keep in mind to get sucess…………

  • AFA September 29, 2012, 9:33 am

    I’ll try these suggestions, I hope they work. These tips look very professional, thank you for posting these tips! Lots of good comments!

  • Lasitha De Silva September 30, 2012, 1:56 am

    I have 2 run 100m, 200m, 100m relay 2 morrow, i dnt hve time 2 practice nw, wat shud i do ???

    • [email protected] October 2, 2012, 1:05 am

      you do not really have lot of time though practice to achieve good running form and lots of oatmeal the night before the race this will build some glycogen in the body…..!!!!!
      take a good night’s sleep and give it your best on the track
      p:s donot practice one or twodays before the race extensively this will only result in injuries and the glycogen in the muscle is depleted

  • Rozy October 4, 2012, 7:31 am

    it really works

  • Andi October 4, 2012, 9:20 pm

    So I have to run for my high school everydAy in gym, we usually run up and down the bleachers, or run 4 laps on the track (rubber). My problem is that I’ll get tired even that my muscles are fine. Got any tips?

    • Rado October 6, 2012, 11:55 am

      Sounds like you have a problem with breathing capacity or even a weak core.

      • Clint May 6, 2014, 7:18 pm

        Hey I just wanted to ask why I feel very tired before a race. It’s like nervousness has tired me

  • owais October 5, 2012, 7:07 am

    My school annual sports day is coming.it is going to be held after 2 months. i have already started the preparations. i go for trainings 3 days a week. i jog for 2 kilometres and stretch a lot.then i run 100metres for 3 times.and 200metres for 2 times. is there anything else i should do???? please sujjest……
    and i am very fast in 200metres.i have my school division record of 26.43 seconds.how can i improve my timing??????. i am 15 years old…….reply as soon as possible……….thankyou

    • Rado October 6, 2012, 11:56 am

      You can check out my ebook. It has many more tips and has helped many people. Advanced runners will need more advanced tips!

  • Antonio October 6, 2012, 8:03 am

    I knock 3 seconds off my personal best in two weeks amazing!!!!! I hope I can echo eve more if I continue this

    • Rado October 6, 2012, 11:57 am

      I’m happy for you, Antonio! Keep working and check out my ebook when you can. It has even more advanced tips.

  • GJ October 9, 2012, 5:47 am

    yo yo honey singh

  • Aiyesha October 10, 2012, 3:42 am

    i loved it…. i’ve got a race day aftr 2moro..hope i cn mk it. :)))))))

  • Santiago October 15, 2012, 12:08 am

    hi i am 13 years old i have alway want to be a excellent runner but i never come first my first school race was in miami florida which I won in 4 place in the class 9 in he school even thou that the school had about 2 thousand student but at lease i wanted to be in 4 place in the school and at lease 2nd in the class. now these year i an in a small school and i won in 1st place in the class and 2 in the school but this next week I am going o race the fastest kid and i hope these help me thank you.

  • Angelo October 16, 2012, 3:26 am

    jho you give greeeat advise!!…why is it that you must run barefoot on grass tho.?.

  • miofficer October 19, 2012, 6:09 pm

    Hey there,
    I’ve been in the police academy 15 weeks and next week we are doing are 1/2 shuttle run. The test is 88ft 15 trips and the turn, yes turn is around the cone, not a stop and go. I passed the pre test 2 weeks ago, but I am still worried that the wear down of all other training will make it closer than I like. We may take it outside and the temp will be 40-55 at best, tips there? I did my last one in 4:15 needed 4:18… My straight 1/2 mile is 3:40, but the shuttle makes it way diff. Any quick tips prior to Thurs would be great. Eating, stretching, run technique, etc etc. To add people have told me my stride is too short I am a bigger guy, not really fat or anything, but a thick recruit. After reading, I am up in the air as far as a stride here. They say I make myself work harder by taking too many. Anyway thanks a lot in advance.

  • tyrese Upcoming Trackstar October 20, 2012, 3:48 pm

    Wow great tips….im guilty for alot of these . I am gonna be using these tips and see if i can beat my personal bests

  • vishal October 25, 2012, 9:40 pm

    i ran 100m in 12.57sec , 200meter in 25.29sec, 400m in 59sec, and 1500m in 5min:23sec and won:::::::::::))))))))))))))))))))

    • mwalimu October 31, 2012, 11:47 am

      thats a lie u cant have beeten the iaps record wait how old r u

  • XC-RUNNER October 26, 2012, 6:03 am

    Hi, great tips! I’ve been running track and cross country for 2 years now, and I’m kind of trying to live up to my brother’s legendary speed. Haha. Anyway, today is my last race and it’s two miles, all on grass. I can’t wear spikes yet because I’m modified. It’s a good sized race, there should be about 100 people running in our modified girls race. I think my problem is that I get really tired and I settle into a calm pace too soon. My coach says I cross my arms in front of me too much and I keep my arms up too much when I race so my hands are up by my chest. When I try to keep my arms down like they want, to the point that I’m barely using them, I run way slower and it takes up a lot of energy to keep them down. Help??

  • Jazo October 26, 2012, 7:10 am

    Hi!! I love athletics and I was wondering do these steps really help u become a faster runner. What would u say is the most important and what is good position when running???
    Thanks 🙂 awesome text!!!! Plzzz reply ASAP

  • Duane October 26, 2012, 4:34 pm

    This is what I teach my athletes and have spent the last five years learning from the best in the business of coaching. One of the best tips I can give is you need to train at speed to get faster. Breathing is important, however at the start 1 deep breath (hold it in on set position and then when gun goes off one big puff out) is more beneficial than quick breaths as it gets confusing as you dont know how long the starter is going to hold you in the set position. Another thing I teach my athletes is to lean from ankles not the hips, acceleration at start is the key, the angle of your shins to the griund is a determinant factor in your acceleration phase. I can give you more details of my methods but will need more time. I love what I do with a passion and happy to share the joy and passion in coaching the right way.

  • tenzin October 27, 2012, 4:49 am

    i think that your tips are great and i am gonna try it in my school sport and wish it will work on the race and wish me luck

  • Salman October 29, 2012, 5:25 am

    thx a mill for the advyc i wil be fstest 4 sre now

  • mwalimu October 31, 2012, 11:44 am

    thanx because of u i got 13.18 seconds in 100 hundred meters

  • Speedy gunsalice November 8, 2012, 4:15 pm

    I’m already fast and there were only 2 people who could beat them and now I kick there butts in races

  • Luis November 12, 2012, 5:13 pm

    ive always loved racing and running as a kid so when i started running track at school i was all in!
    i was fast and i find myself doing most of these techniques except the breathing ones it makes perfect sense ima give it a try!
    i used to tell my friends when i run i see my feet go to the side before i step, they made fun of me of course but i see it was apart of that circular motion you were talking about.
    my freshmen year i was the 3 fastest in my school and won 5 gold medals at district i couldnt run my sophmore year for personal reasons but ive started training already and coming back very hungry!! we have a very good chance of going to state this year so i gotta give me all!
    i will use these techniques i appreciate your help!

  • CAMILA November 14, 2012, 7:49 am

    thanx for tips its so exciting too. I won the match with these tips AWESOME! this is it

  • best female athlete November 16, 2012, 10:38 pm

    Love the tips…I don’t quite understand -‘remember the circle’. I’m excited to try out these tips during the holiday but first I need to lose a few pounds. Does anyone have any more tips on how to be really good at high jump coz I really suck at it and I want to be really good at it. Preparing myself for the next Olympics. Any tips???

  • baseball coach November 17, 2012, 2:56 pm

    My son is 12 and he is very tall and good size. 5′ 91/2″ 140 lbs. When he runs the bases he sounds like a Clydesdale and looks like marmaduke the dog. Once he gets up to speed rounding first he’s not super slow but his take off from the bases is horrible and this is killing his performance. Do you think these tips can improve his speed in both aspects. I know he is over striding a bit and running flat footed. Help

    • Rado November 19, 2012, 8:26 am

      He needs stronger core muscles. Lanky guys with stretched out bodies may look funny because their body moves in separate pieces. Having a stronger core will keep it moving together…which results in more power and energy efficiency.

    • Marmaduke April 2, 2013, 1:37 pm


  • Rugby Player November 19, 2012, 10:22 am

    I play winger in rugby for my school and at satellite level and I need to be able to keep my weight and speed as high as I can healthily get them. I am 14 years old 5ft 9 in height and 63 kg will these tips help me maintain higher speeds in game with bodies flying at me?

  • balla15 November 19, 2012, 11:06 am

    Hi im trying to do track and field. Im 5’11 and weigh 158 pounds. I know my weight is low but I dont have much muscle and have fat around my thighs and stomach area. I feel like this is slowing me down. How do I trim down the weight on my belly so I can get abs and how do I reduce the fat on my thighs? Should I keep doing running or should I also do ab workouts? Also Im a slow runner. I read this website after I ran the 200 meter for the track team. Coach said he might cut people since there are too many and I dont want to be one of them. I ran the 200 meter in 33.1 seconds. I know its real slow. My goal is to get down to 27 seconds by spring. Some of the things im already doing properly is running on the balls of my feet. What I have noticed is that I get tired, but not physically tired. My body doesnt ache as if I cant move. But its this other type of tired where I eventually just stop to catch my breath. But once I do I feel fine and can run again. Will the fast breathing technique fix this? Also Im thinking about practice running in a swimming pool. How much of a help will this be? Usually after workouts my friends and I go to mcdonalds. But I havent packed back on the weight like I normally do. Should I stop doing this and go vegetarian for the time being? What workouts can I do to get faster?

  • suraj prabhu November 21, 2012, 5:24 am

    thank you for improving me ussain bolt

  • Chandra Prakash November 21, 2012, 8:05 pm

    Hello sir,
    i am in class 9. I am in the senior group. Our school is organising Sports Day after 8 days. I have taken part in 100,200mts races and in shot put. Plz send me the best technique to run fast and photos to show how can i pose at the starting point .
    Sot put is the another game in which i had taken part. plz sen me th holding and throwing style of Shot Put. plz send the photoes also. plz send all these things as soon as possible so that i cn practice to also in 8 days.

  • Jarred November 24, 2012, 4:37 am

    I need help please!!!!
    I was always wondering, what is the proper or easiest way when running and using your arms. Because I’ve seen a lot of athletes such as usain bolt, and they move there arms and shoulders differently. Could u please reply to me ASAP and tell me a way that will make me faster.
    Thank you

    • Jarred November 24, 2012, 4:41 am

      Because when sprinters start, they bring there whole arm behind them and I’m not sure where your arms r supposed to go up to. Like is our hands meant to go behind us and Where should it be when swinging forward??? Why shape should our arms be. Cause when I saw usain bolt run. His arms where everywhere.


  • harini November 24, 2012, 8:03 am

    thnk u for ur advice….. i felt myself carried away by ur tips.i felt i was in the field running a 100m race wen i was reading all ur advices.Seriously, Ihave seen many people advicing me, but ur’s was sumthng very unique. I have my match coming in 2months. Though i am not a good sprinter, i hope i will do well this time……..

  • best female athlete December 2, 2012, 11:04 pm

    Any tips on high jump…..

  • avanthika reddy December 6, 2012, 3:31 am

    OH MY GOD!OH MY GOD!OH MY GOD!!!!!!!!:)
    i jst cant believe thizz at allllll………..ok this z the time to tell my story ……i was a gud runner last year in every running race i used to cum 2nd infact 1st wos a girl whom v actually call fastest runner of the school …..bt this year since i wos hopitalised for 1 whole month in October.even for selection of 100 meter run i wos 3rd .then i decided my self not to participate in any running races .then my friend adviced me tht “don’t underestimate urself “then after some time i dont know wt has happend to me i have given my name for 100 meters run ,200meter run and also forn 400.and yesterday night i wos freaking out with net n searching how to run fast i’ve seen this website ………………i did not even practice for one day ….i directly used all ur mantras on the track infact it wos only selection for 200 meter run bt even though and this iz the super twist in the story ,all people in the ground were shocked and me i wos on top of the world ……..yeah exactly wt u r expecting I STOOD FIRST omg!omg!i wos even faster than our school fastest runner…………
    it wos my mental power which made me run faster than all
    more over all ur tips helped me alot
    i really thank you with my whole heart……………………………THANK YOU!!THANK YOU !!!THANKS ALOOOOOOOOOT!!!!!.

  • Talia December 8, 2012, 2:11 pm


  • lance cheney December 9, 2012, 1:28 am

    Can you tell me how to get even more faster in sprints.

  • Nivedita December 10, 2012, 1:50 am

    Can you tell me how to get a good start?

  • antwan December 13, 2012, 4:36 pm

    i didnt know you are suppose to loosen up your arms

  • ashi January 2, 2013, 10:12 pm

    hiii, ur tips r gr8.i hv 2 give physical test for police job. i hv 2run 100m, 1500m,long jump,high jump. i hd started practice bt i hv short time.
    so pls give me some useful tips.

  • waseem January 4, 2013, 3:30 am

    hi dude u r awesome thanks for sharing so awesome tips ……………

  • Jescy January 5, 2013, 7:44 am

    Goin 4 STATE LEVEL n ds gonna help me a lot… thnx..

  • Mathias January 8, 2013, 7:24 pm

    HELP im 14 and going to start track!! I am planning to run the mile!! Any tips?? Track starts next weak!!!

  • diamond January 9, 2013, 11:34 am

    yay ill try it tmrw

  • diamond January 9, 2013, 11:35 am

    im gonna tell everyone about this site yay!!!!

  • Sabrina January 16, 2013, 11:00 pm

    omg!! this is like almost the same things my coach tells me to doo!
    i changed my event this season, doing long and high jump now. but i wouldve done so much better during CIF and the meets if i had read this earlier…
    lol thanks for posting this

  • Sabrina January 16, 2013, 11:00 pm

    omg!! this is like almost the same things my coach tells me to doo!
    i changed my event this season, doing long and high jump now. but i wouldve done so much better during CIF and the meets if i had read this earlier…
    lol thanks for posting this

  • Jake7712 January 17, 2013, 6:15 pm

    Wow these are really good tips. I find it hard to apply myself to the “tunnel vision” because I’m 10 and when I am sprinting with my friends in races I’m looking around to confirm there aren’t any taggers lurking around. I liked the remember the circle one because It gave me a massive boost in my velocity. Thanks!

    • JOMAMA January 28, 2013, 10:50 pm

      Im 9

  • JOMAMA January 28, 2013, 10:49 pm

    I have learned a lot from this I now run faster

  • unknown February 9, 2013, 11:22 pm

    too many fast runners in here

  • Unknown February 21, 2013, 12:05 pm

    These are really good tips. I will try them tomorrow during my track training. 🙂 last training we were practicing on doing relays, but to do an overload we did 200 m relays on a 400 m track. We were in groups of three, and everybody went 5 times. So, basically we had 40-50 seconds between each run. The problem was that my stomach started hurting after the third time, and i collapsed when i was done, holding my stomach. My coach told me to get up, and put my hands on my head. I did, and it hurt. How can I prevent this feeling in my stomach and the fact that I tasted blood in my mouth? How can I push myself harder? And lastly, I’m the oldest in my age category this year, which why I have to win this. I’m in good physical condition, but what can I do to get even better, and to guarantee a position as one of the top three racers in my category? I want to do 100 m, 200 m and relay for track.

    • equestrian13 April 12, 2013, 2:06 pm

      a good way to get rid of sidestitches is bending down to touch your toes. hold it for like 10-15 seconds and then comeback up. it works for me. and for the blood taste drinking wome water usually helps. that only happens to me when the air is coldish and im breathing hard.
      Good luck!

  • GohanCastillo February 22, 2013, 3:46 pm

    Wow did tip realy make me run faster. Now i just need for Track season to start but I’m not going to stop using this tips.

  • Ayrin February 28, 2013, 11:41 pm

    It’s very nice. I’m gonna do as what u wrote here to do. Tomorrow i’m having a sports day. I wanna win the race . I hope i’ll win. And Thanks!

  • Selena March 13, 2013, 7:25 pm

    Hello I don’t know if you are still responding to these but I thought to give it a try. I run track in high school and my coach likes me to run every thing from the 100 to the 2 mile because I’m decent at everything. Do you have any tips to help me get my times down in some of these or maybe how I should make my practices since I need to practice distance and sprinting?

  • Chloe March 17, 2013, 6:40 am

    Hey, i like advices really much, thanks!
    However, my sports day is coming up soon like this Friday!! I am really stressed about it cause there’s 3 other fast runners in my competitions, any more advices? I actually practiced today but i realized that i couldn’t run that fast when im nearly at the finishing line! Any help? sports day is coming up, really do need ur help!!

    • ninna April 1, 2013, 6:52 am

      @Chloe ^^^ you will do fine just stay calm

  • Katiebird April 1, 2013, 3:04 pm

    Hello, I’m a lacrosse player and at practice we have to run sprints, let’s just say I’m not much of a runner. I really freak myself out before practice. Are there any tricks I can use to relax/calm myself down?

  • jaja April 3, 2013, 9:15 am

    nice tips

  • amirul April 8, 2013, 9:30 am

    Damn man! That’s some damn good shit u have there. Rly works. Now I’m owning the other people. I used to only have a narrow win.

  • Shoe Lover April 10, 2013, 9:02 pm

    In the beginning of each 100m race, I start off really fast but then towards the end I try to go faster but it seems like I’m slowing down. I used to be the fastest girl in my entire school but It seems I have lost my speed and I was wondering if you had any other tips to rebuild my speed?

  • equestrian13 April 12, 2013, 2:01 pm

    I run track at my school and the this really helped. I was running in a relay and got really behind so I slowed down and kind of gave up. the next time after reading this I got behind again but kept pushing and ended up winning by about 5m. Any tips on hurdles?

  • Nathan April 18, 2013, 8:00 am

    Thanks a lot…!

  • Narwhalgirl4 May 11, 2013, 12:09 pm

    Hi! I’m 13, and me and my friend both really like to run!Shes way better at long distance, but I’m a better sprinter! We do some stuff in gym class and we found out that we both want to run, but the problem is that we love in a really small town (like we share a high school with another town small town), and so there aren’t really any track teams. We want to be able to run faster and stuff, but don’t know what kind of training to do and where to start! Do you have any advice for us?

  • Hornberger02 May 14, 2013, 8:30 pm

    I really liked your advice. I am running the 4 hundred meter relay, 400 meter dash and 100 meter dash tommarow for a track meet. P.S. I’m in 5th grade.

    • Hornberger02 May 15, 2013, 9:24 pm

      I got 1st in the 409 meter relay, 1st for my heat in the 400 meter dash , and 3rd in my heat for the 100 meter dash. I did better than I thought I could ! Thanks a lot for the advice!

      • Hornberger02 May 15, 2013, 9:25 pm

        I meant I got 1st for the 400 meter relay .

  • Kate May 15, 2013, 7:43 pm

    I’m 12 and I’m going to run a dash and relay and I might just follow these rules. I tried the breathing thing while we were lined up and I won….the first race. The second one I fell and gave myself road rash on my hip and knees, is there a trick to not fall? My teacher was nice enough to let me heal and try again on Monday. The races are in 2 weeks. .0.

  • Hornberger02 May 15, 2013, 9:28 pm


  • greenbean3 May 18, 2013, 3:50 pm

    Hey, im 14 and I play football, im quite fast, im the fastest in my team and year at school, but id love to be faster, iv never techniqually ‘trained’ for sprinting, would joining an athelics club help it? 100metres is my best race, I hate all the other ones! and my dad was offered a chance to train for the Olympics when he was 16, but turned it down because of the commitment. I would really love to have and take that chance, any ideas to help get noticed for something like that? 🙂 thanks!

  • Supersimran June 1, 2013, 7:02 am

    Great tips, hopefully im ready for tournament in Norway:)

    • minajas October 17, 2013, 9:17 pm

      Did your team win

      • Supersimran April 21, 2014, 5:54 am

        Yup 😉

  • NAHAKISOR KOHLI June 30, 2013, 7:37 am

    gr8 tips itzz cool….

  • fasty shot July 11, 2013, 11:02 pm

    that really helped cheers dude your leg

  • saiesh August 3, 2013, 1:39 am

    i run 1500 m in 2.50 minutes and 200m in 25.12 and 400m in 58.1 and 100m in 10.68 i am 13

    • Fish August 10, 2013, 4:29 am

      That’s really good! Mine is nowhere near that and I am your age!

  • Atul Saswat August 13, 2013, 9:21 am

    This stuff has damn helped me.
    I am a 10th grade guy of 14 with the best body of amazing six pack,pecks,bicpes and triceps but never realized what was the thing that stopped me from getting it.I have even improved my stamina and these tips seems like some kickass stuffs.I am 100% sure abt it.I am sure i will be rocking this annual sports meet.
    Thanx guyz for your wonderful tips !! HATS off !!

  • bilahari August 23, 2013, 8:49 am

    actually i get scared when i start the race

    • minajas October 17, 2013, 9:15 pm

      same but I just breath in & out

  • Rishabh August 24, 2013, 9:27 pm

    thanks for unique knowledge .i will apply this in my game .

  • Bharath.S August 28, 2013, 3:57 am

    guyzz let me no ur timings in each event plzzzz.

  • elijah September 6, 2013, 5:44 am

    let me try this

  • sher khan September 8, 2013, 10:24 am

    Really really good

  • rahul September 12, 2013, 10:04 am

    my left leg is slower then right one so any suggestion for these

    • minajas October 17, 2013, 9:14 pm

      you must be a right hander it’s the same with me.

  • spade September 15, 2013, 4:25 pm

    hey thxs sooo much illuse it tomorrow and for the rest of my mobile life again thank you soo much

  • minajas October 17, 2013, 9:12 pm

    wow thank you for helping me today I won my Athletics today & I won every race because of this web site & I even told my friend Michelle about it & now we are the fastest in the school (Papatoetoe East Primary School) PS: I’m still faster than her….

  • sohan October 27, 2013, 10:47 am

    this is lovely advise ………thank you man this really helps

  • IronFistz November 1, 2013, 6:07 am

    My friends said that I am very fast but still lose to some of my friends that run super fast.. now I realized that I made so many mistakes on running almost all of the tips above I didn’t do it xD . I’m gonna try run faster with these tips.Thanks man!

  • Megan November 6, 2013, 9:48 am

    i am 11 years old and i have cross country in P.E and my time time was 11 minutes to run round our huge field 2 times and i was out of breath very much and i have to do it all again on wednesday and your advice has helped me alot and i WILL definately use the techniques as i came 20th out of like 60 which is not bad but i would like to improve my position next time to about 10 but i suppose i was being distracted by my friend so next time to help i will run on my own this time as they kept shouting my name(: thank you you helped alot

  • asal November 23, 2013, 9:11 pm


  • Michael November 25, 2013, 11:51 pm

    im gonna try this when i go to athletics zones

  • Michael November 25, 2013, 11:53 pm

    this is very good gonna try this at the championships

  • Lezzie Tipals December 2, 2013, 1:56 pm

    Wow! This seems really helpful. I will try it in basketball practice while I smoke everyone!!!! Oh yeah!!!!! 🙂 🙂 ^.^ ( I am competitive)… I am the bomb.com… Thanks!!!!!!!!!!!!

  • gautam December 15, 2013, 4:07 am

    hey I am lose the race that is on 15 12 13 so give me tips for racing but I am soory to all guides bcause this site give me tips . i am try these tips