The 100-meter dash might be the fastest occasion at the Olympics, however there is so much that goes on throughout those 10 secs. Here"s a look at the science and also technique in the race, together with the sprinters" views of those 100 meters.
You are watching: How long is a 100 meter dash
When obtaining right into the blocks, author Warren Doscher writes in "The Art of Sprinting," the strongest leg have to be in the forward pedal of the founding block <1>. The fingertips have to be collection just behind the founding line (not touching it) <2> via the arms mainly directly however the elbows unlocked <3>.
In enhancement to listening for the starter"s gun, sprinters are keen to have actually their feet effectively collection in the blocks.Bill Frakes
Apart from the guys wondering how they might beat Bolt, tbelow is one point sprinters say they are focused on after they place themselves in the starting blocks. "Listen for the gun," claims English Gardner, America"s optimal female sprinter. "Nothing else matters however that. You can"t perform anything else till the gun goes off. The worst point you deserve to do is false start. It"s one and done in our sport. I just attempt to listen for the gun and react." The rules used to be that you might false start once and be given a 2nd opportunity. That was readjusted in 2003. You deserve to even be disqualified if you start as well quickly after the gun fires. Research has actually presented that a perboy cannot hear the gun and react in under a tenth of a second. Thus, if you begin sooner than a tenth of a second after the gun, it will be considered a false start. And you"re done. "A lot of races are won and also lost bereason a sprinter does not react effectively to the gun," states two-time Olympic 100 medalist Ato Boldon of Trinidad and Tobearlier. "You don"t desire to anticipate the gun; you desire to react to it. There"s a distinction. If you anticipate it and also you"re wrong, you"re going to be out." "You do not want to anticipate the gun; you desire to react to it. There"s a difference. If you anticipate it and also you"re wrong, you"re going to be out." In enhancement to listening for that starter"s pistol, Warren Doscher writes in "The Art of Sprinting," sprinters should make sure their feet are correctly collection and also that the balls of their feet, ankles, knees and also hip joints are in alignment. Their head should be down. They have to take a deep breath and hold it.And then, they should react to the gun.
When acquiring into the blocks, writer Warren Doscher writes in "The Art of Sprinting," the strongest leg should be in the forward pedal of the beginning block <1>. The fingertips need to be set simply behind the starting line (not emotional it) <2> through the arms largely directly yet the elbows unlocked <3>.
There are miscellaneous kinds of starts, including the jump and also the "acquire up and also go" starts that might put you out front initially but will not help you. Writes Doscher: "One have the right to only acceleprice forward when the foot is on the track using backward pressure to it." Throughout acceleration out of the blocks, a sprinter will certainly drive out in a 45-level angle <1>, relocating his arms in opposite directions in a big variety of motion <2> through one arm driving forward and the other driving backward.
After the founding gun fires, sprinters need to be careful too not straighten up too easily.Ian Walton/Getty Images
Amerihave the right to Justin Gatlin states the start is all about instinct. "I"m like, "All ideal, I"m waiting for the gun and getting set,"" states Gatlin, the 2004 Olympic 100 gold medalist. "If you"re reasoning, "Are my arms too wide, are my arms as well close together?" it"s over for you. You simply have to go on instinct. It"s like blinking, like breathing." Less competent runners can try to climb up conveniently and also take quick steps to put themselves into a very early lead, but two-time Olympic 100 gold medalist Carl Lewis differs. He states the key is not to take instant quick procedures, but to take much longer, more effective strides because that will aid you farther along in the race. "If your car runs out of gas, you don"t go ahead and pull it," Lewis states. "You acquire behind and press it. And when you press it, you stay on the first action and extfinish all the means till the following step. And all the means until you extfinish to the next step. And that"s exactly how you get out of the blocks." "That"s precisely what I tell my young youngsters," says Boldon, currently a track and also field analyst for NBC Sports who also does some coaching. "If you need to press somepoint heavy, you"re not going to press it from a 180-level angle. You have to obtain some loved one angle to the ago of that automobile. You"re trying to conquer inertia and also gravity in the first component of that race."
Tbelow are assorted kinds of starts, including the jump and the "get up and go" starts that may put you out front initially but won"t aid you. Writes Doscher: "One have the right to just acceleprice forward once the foot is on the track applying backward pressure to it." Throughout acceleration out of the blocks, a sprinter will drive out in a 45-degree angle <1>, moving his arms in opposite directions in a large array of activity <2> via one arm driving forward and the other driving backward.
In 2012, Jamaica"s Shelly-Ann Fraser-Pryce, facility, quickly kicked it right into high equipment while winning her second consecutive Olympic gold in the 100.Mark Ralston/AFP/GettyImages
By currently, the sprinters have puburned hard to obtain themselves moving, and also hopetotally they are even more of a Ferrari than a Ford F650 truck. It"s time to begin speeding up without standing up too tall, as well easily. "You don"t want to rush your change and also snap your head up, because you have all this great momentum going forward," Boldon says. "You desire to progressively however surely stand as much as your upappropriate running place. "You want to relax your head and continue to be low in a pushing position so your first 10-15 measures, which will certainly obtain you to 20-25 meters, will certainly be low, reliable and effective." The full strides in the 100 array from 40-41 for Bolt to around 50 for the peak women. Doscher writes that to lessen the braking result of the foot when runners action on the ground, they need to have actually their knees slightly bent once doing so. In "Sprinting," writer Ryan McGill claims the runner need to save ground contacts as "bouncy" as they deserve to, comparing it to running throughout warm coals.
At this suggest, sprinters will mainly have actually completed the begin phase and will currently be in the complete running phase. Keep the body as tranquil as possible via shoulders down, leaning forward to keep balance <1>. Feet land also under hips through no overstride or excessive braking. There need to be no wasted energy via torso rotation <2>.
Sprinters begin to approach height speed after increasing for the first 30 meters of the 100.VCG/VCG via Getty Images
The size of the stride deserve to be more crucial than the quickness, which is one factor Bolt, who is 6-foot-5, is so quick. But simply bereason you aren"t tall doesn"t expect you still can"t be rapid. Trayvon Bromell is 5-9, yet he was the initially junior sprinter to beat the 10-second note in the 100. He additionally finished second in the UNITED STATE Olympic trials in 9.84, just four-hundredths of a second behind Gatlin. "I said in the 3rd grade that I wanted to be an Olympian, and also people laughed at me," Bromell shelp afterward. "Now I"m here." Regardless of elevation, height sprinters will certainly begin to reach their peak speed shortly after reaching 30 meters in the acceleration phase."It"s the fastest part of the race," Boldon says. "Where you"re going to gain to your absolute peak finish rate, for most sprinters it"s from 35 to 55 meters in the race."
At this point, sprinters will certainly primarily have completed the start phase and also will currently be in the complete running phase. Keep the body as calm as feasible via shoulders dvery own, leaning forward to keep balance <1>. Feet land also under hips with no overstride or too much braking. Tbelow need to be no wasted energy with torso rotation <2>.
Donovan Bailey knew not to look ago while beating Frankie Fredericks, center, and also Ato Boldon, best, at the 1996 Olympics.Getty Images/Staff
One crucial facet of the 100 is to constantly stay concentrated on yourself and the track ahead of you. Glancing to your left or appropriate to watch where your competitors are will certainly only slow-moving you dvery own. "You need to have the ability to run 100 meters prefer a steed in the Kentucky Derby through blinders on," Boldon states. "Nothing in the 100 have to ever cause a sprinter to look to his left or ideal." Boldon knows that complete well. He glanced over to Namibia"s Frankie Fredericks in the 1996 Olympics and also fell behind him, which gained him bronze quite than silver. "I recognize more than most that you can perform it," Boldon claims, "but you need to spfinish the rest of your life telling civilization why it expense you a medal in the Olympic Gamings."
Runners will be at height rate halfmethod through the race. Stride length is generally even more essential than stride frequency <1>. Usain Bolt"s stride is around 8 feet per action.
At this suggest, the sprinter is at his peak. He is upright and additionally running his fastest. How fast? The ideal will certainly be running at 25 to 26 mph. In his book, Doescher says that in enhancement to keeping the body in alignment, the arms should be swung to the rear, through elbows slightly ameans from the sides and no arm crossover. What is it like halfmethod with the race? "It"s a lot favor driving," Gatlin says. "When you"re driving, you understand also what you"re doing, but you"re checking the mirrors, wright here you"re at. "OK, turn, revolve signal." It"s like you"re going with the checks and also balances of what you should perform to gain down the race. So it"s the drive phase. Come out of the drive phase, run, stand tall, store going."
Runners will certainly be at height speed halfmethod via the race. Stride length is primarily even more vital than stride frequency <1>. Usain Bolt"s stride is around 8 feet per step.
English Gardner is so locked in at the 60-meter note that she can"t remember what she thinks about.Christian Petersen/Getty Images
Gardner says she does not remember what goes on in her head at this point in the race. "I"m in one more civilization," she claims. "That"s once my alter ego takes over. I"m not even tright here anyeven more." She"s tbelow, she"s simply concentrated on running. And winning. Gatlin claims that at whatever speed he has actually got to at 60, "That"s all I can host. So I simply need to bluff my way via. I need to get my means out ahead of the field. And host on."
All sprinters will slow dvery own by this suggest. In addition to keeping proper technique to save from slowing also a lot, Ryan McGill, writer of "Sprinting," suggests that sprinters have to wear sunglasses if the sun is out bereason squinting have the right to slow-moving you also even more.
See more: How Many Soccer Players On A Field During A Game, How Many Players Are On A Soccer Team And Field
While it can be tough for observers to tell, runners start slowing down after 70 meters.Tim Clayton/Corbis using Getty Images
When you watch a 100-meter race, you can think that a sprinter pulling away close to the finish is acquiring speed on everyone. That is not the situation. Everyone slows down by 70 meters, if not earlier. Boldon says the idea that some are able to obtain much faster at this phase is a myth, or at least an illusion caused by seeing someone pulling ahead. "Everybody in that last 35 to 40 meters is decelerating," Boldon claims. "If you check out somebody pull ameans, it"s because they are decelerating less than the others. But everybody, no matter who they are, as long as you are a human, you are decelerating in that last 3rd of the 100." It isn"t that dramatic a drop -- Boldon claims the best will certainly slow-moving dvery own by perhaps 2 mph - but it is enough to make the difference. "At 70 meters, you"ve obtained to keep and keep those knees up," states Bromell. "People tend to obtain to 70 and think, "Oh, I"m going to kick it right into another gear," however that doesn"t take place. You actually end up pushing and also sluggish down even faster."
All sprinters will sluggish dvery own by this suggest. In enhancement to preserving appropriate strategy to store from slowing too a lot, Ryan McGill, author of "Sprinting," says says that sprinters should wear sunglasses if the sunlight is out because squinting can sluggish you even even more.
As sprinters gain closer to the end up line, they have the right to usage their peripheral vision to assess the situation in a close race.Jewel Samad/AFP/Getty Images
While sprinters are not meant to look to their left or appropriate, Boldon claims at this allude, they have the right to start to count on their peripheral vision. "If you"re by yourself, you can kind of start planning just how you"re going to celebrate," he claims. "But if you have firm, and also if you"re not transforming your gaze to left or right, you"re reasoning around assessing what"s in your peripheral vision and also reasoning, "All ideal. I have actually a slight lead," or "I have a slight deficit to make up." And now you"re reasoning, "Is this a deficit I can get rid of through a lean at the tape?" or "Is this a lead I have the right to safeguard with a good lean at the tape?" "So your peripheral vision becomes a real element. Now you need to assess, "Am I leading? Am I second? Am I third?" You have actually a psychological decision to make. All this is being processed in minute fractions of a 2nd." Especially considering that you are gaining close to the finish.
How Bolt"s document 9.58-second 100-meter dash looks once damaged dvery own into 10-meter increments: source: speedendurance.com
Carl Lewis knew to stay relaxed over the final 10 meters in the time of a semilast race at the 1988 Olympics in Seoul.Focus On Sport/Getty Images
Sprinters sometimes make disastrous mistakes at this point. Gatlin did at last year"s world championships in Beijing. He remained in the lead and also had a opportunity to finally beat Bolt. Then he stumbled slightly, his arms began to flail and also he shed to Bolt by an eyelash, 9.79 to 9.80. Gatlin states that"s what caused him to shed that race: "You gain captured up in the excitement, you want more, you attempt to go for even more, and you just lose yourself. You have to continue to be calm and also run to the complete line." The lesson? "Don"t acquire greedy," Gatlin says. "Theoretically, guy is not supposed to run much faster after 70 meters. So after 70 meters I need to be certain I"m running solid, running tall and obtaining to the end up line. If I gain greedy and begin looking for something else, then I"m losing all my strategy, shedding my balance. Going forward, going earlier, arms are flailing; you"re reaching for something that"s not there. You"re already tbelow. And it"s choose you"re reaching for more. And as soon as you"re up tright here trying to gain it, you"re going to autumn down." Lewis claims the essential is staying serene. "That"s the hardest part of the 100 meters," he claims. "You need to remain serene and also let the complete line come to you."
Leaning as well early at the finish line have the right to cost priceless time in a tight race.Giuliano Bevilacqua/Corbis through Getty Images
9.27 seconds: The time Australian physiologist and sports scientist Jeremy Richmond believes is achievable for people. Story
Gardner states that when she is running, many times she gets into a zone wright here she does not view or hear anything from her rivals. Not until right before the line. And that"s when, she states, "I kind of snap out of it. "OK, lean!"" Because times are based on as soon as the trunk of a sprinter"s body crosses the line, leaning your body forward to that line have the right to assist you win. But if you lean also beforehand, it likewise have the right to make you lose. "Most sprinters lean also early on," Boldon states. "You must lean on peak of the line. A perfect lean comes practically once you are able to put your foot on finish line. Many guys that are falling acomponent form-wise or just desperate for the complete line will certainly lean about a meter or two too early. So I try to tell my athletes, lean on optimal of the line as opposed to leaning to the line. "If you lean too early on, you actually promptly boost your deceleration, and you"ve dan additional damage than good. So the majority of times an early lean will expense you the race fairly than win you the race." In various other words, you carry out not want to do anything that will certainly slow you dvery own further. You want to cross the line at the fastest speed feasible. So lean at the exceptionally finish. And then hope you someexactly how beat Bolt, who could already be getting ready to carry out his bow-and-arrowhead victory pose.
9.27 seconds: The time Australian physiologist and also sporting activities scientist Jeremy Richmond believes is achievable for people. Story
While the men"s document in the 100 has actually been damaged consistently over previous decades -- going from 9.92 seconds in 1988 to 9.58 now -- the women"s document has actually not. Florence-Griffith Joyner ran 10.49 in 1988, and the peak sprint since then is 10.64 by Amerideserve to Carmelita Jeter in 2009. (This graph shows an option of 100-meter records over time, not the complete progression.)