Hkwan

if you wanna run faster in track and field
first of alll you need to know wht event you wanna participate at
100m,200m,or 400m?
each of these events have different techniques

but wht u can do now
is start training both inside gym + outside the track.
2-3 months~
i guess you can improve a lot if you are new to Athletics
but for those who has already trained for quite a long while
i guess there are some limitations for your improvement

as the bro talked above
the 爆發力 is very important
as for 100m
every second is crucial for the runner~
the starting is very important
how you can train it?
you first needa know how you position your hand and leg when you are in your STARTING mode
it's hard to tell you how to position your hand in this filter-004ion board
all i can tell you is your starting leg
which leg you could have more power to bounce out faster?
in other words, 你邊隻大腿有力d?
put that leg in front of the other leg for about ' 1 and a half ' of your foot size

you better trained inside the gym first on your 大腿，小腿，胸肌，and shoulder
set the WEIGHT at just right below your limit
in other words
你要用90%力去lift up the weight
do it in 3 set of 10 times
係要do it as fast as you can
wht you focus on is 你落果第一下力
after you get used to the weight then you should increase the weight
but becaution that when you are doing this , there should be someone to assist you
someone who is familiar to the machinese inside the gym

after you get started on your work out
you should be doing fine on your START
remember that
from READY, SET to GO
all these 3 moment you should not relax any part of your muscle.
but when u start running
you should 瑣住your upper body and use your shoulder's power to movitate your leg move
your arm should 瑣 as like a L shape = 90degree during the whole running process

other than the training inside the gym
you could also get use to the track
go and run more
like running 110m for like 10 times
it will be very tough for you i think
but it worth

and one thing to remind you
when you are running in track
you 前腳掌is the only part you touch the track

i cant really decribe how could an athlete be running
you should borrow or buy some running video tape and look at them in slow motion
how their leg and arms and upper body move
how should the first few steps after the start up different from the other steps

all i was saying previously is mainly about 100m
if you are running for 200m or 400m
it's different
but they are all the saame in reacting all of your muscles with strength and power

hope this could help you to get your trophy

it's sorry that i dont know much of the chinese typing
therefore i just type english here for you with a bit chiense
hope you understand wht i meant.

GOODLUCK!