Warm up thoroughly with light jogging, dynamic mobility, and sprint drills
Start fast but controlled to avoid going out too hard
Accelerate aggressively through the first 50 to 80 meters
Relax your shoulders, face, and hands while sprinting
Maintain strong posture with a slight forward lean early in the race
Use powerful arm drive to support leg turnover
Stay smooth and efficient on the backstretch
Focus on rhythm and stride frequency rather than forcing speed
Begin building effort again on the final curve
Attack the last 100 meters with determination and form
Keep knees driving and arms pumping through the finish
Practice race-pace workouts to learn pacing and endurance
Train speed, speed endurance, and lactate tolerance regularly
Strengthen core, hips, glutes, and hamstrings
Recover properly with rest, hydration, and nutrition