Warm up before the race. Practice steadily every day with good workout routines that make your muscles hurt. The day before the race, work out a little and then rest up well.
Choose your best starting position. Once the ref says "set" breathe in air. It helps you last longer in a sprint as you should breathe in your nose and out your mouth, it keeps you from cramping up in a longer race.
Keep a steady start. If you get a shaky one you won't get a good position.
Swing your arms. The faster the better, your legs will go faster as well.
Don't sprint at the beginning of a distance race. This is a waste of energy and it tires you out. Just sprint a bit for a couple of seconds to help you keep in a good position, then just jog to not get tired and on the last laps, sprint hard to come in a high position.
Stay humble. If you are very proud of yourself then you think it is too easy and you will come in a fairly low position. But keep your self confidence saying " I can do it". But don't have "false humility" and think you are a terrible runner; that will make you do worse. Usain Bolt Usain Bolt, Olympic Sprinter Know your strengths. "There are better starters than me, but I’m a strong finisher."
Don't get distracted. This will throw your rhythm off. Don't be startled by the pistol if one is used.
If you are running in an oval racetrack, try to be in the lane closest to the center because it takes you the shortest time to complete the track.
If you'd like, drink an energy drink or eat chocolate before the race. It will give you extra strength, but do not do it in a marathon!
Keep your hands loose in a long distance run. Clenching them will tighten your muscles and make it harder to run. If you get tired during a long distance race, just speed walk using your arms.
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