Improving 100m and 400m/4x400m races?

I currently run the 100m in about 14s, 400m in 1:10. I just recently got sprinting track spike shoes, so hopefully my times will improve. i really want to help my 4x4 team improve, so hopefully we can scrape a first or even second at the next meet. any suggestions?

Improving 100m and 400m/4x400m races?
When you run the 100, do you start on blocks?If not, try that....it'll help you a little more. To improve on it, you can try sprinting a 100 or a 200 up a hill or incline. Also, you could use ankle weights.





When you run the 400, sprint the first 200, stride the next 100, then sprint the last 100.
Reply:how old are u?


are u least 15. practice everyday.


that's all.



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