How do I get faster at running 100m, 200m and 400m?

what I do is go to some stairs run in place lifting one leg onto the first or second step(depending on leg or stair height) at each running step results will show soon

Do sprinters drills. Like high knees, butt kicks, snaps and stuff like that. lift, make sure your lifting weights appropriate to your ability. strengthening your legs and arms will help you run faster and improve your time. Make sure that your running your workouts a practice to your full ability. I know it's tempting, but don't slack off because it's only gonna make you worse if you do. Make sure that you have good, new spikes. Before every race make sure there sharp. Also, do ab circuit every other day after practice to straightening your abs. Good luck this season!

for the 100 and the 200, work on tour starts. because these are short races if you fall behind at the start this can really effect you entire race. practice really exploding of the starting blocks to get the early lead. in the 400 know when to conserve your energy and when to sprint all out. it is important to not waste to much energy at the beginning, save it for the last 200m or so. remember the key to winning and doing well at your races comes from how hard you work at practice.

Plyometrics. Use certain drills such as powers skips and straight leg bounds. This works most effectively when you squat twice your bodyweight, but that isn't necessary. Other than that, make sure you are mentally prepared for the race.

There are three things that will make your faster in a race. 1. You can increase the rate your legs turn over, that is move your legs faster. 2. You can increase the distance you travel with each stride. 3. You can increase your strength so that you can you can do steps 1 and 2 longer. There are specific things that you can do improve in all 3 areas. For example, to increase you turn over rate, it helps to build up your leg strength. This will especially help during the acceleration phase of your race. Weights and running against some form of resistance like bunee cord or a weighted sled are things you might try. It also helps to work leg turn over rate. Here's one exercise: Start running in place and concentrate on move your legs as fast as you can. Gradually increase the length of your steps until you are at full stride, concentrating all the time on your turn over rate. To increase your stride length, work on bounding exercises or Plyometrics . Running hills also will help. For strength, try working 600m runs into your workout once or twice a week. They will really help you in the 400m. Run the first 400 about 4-5 seconds slower than your 400m race. If you can find a long hill with a gentle slope, uphill 400m repeats is also a great strength workout.

Practice Again, and again, and again, every day. Diets etc can help, but only if you put in the initial work. Keep running till you think you are going to drop, then run some more. Did you think there was an easy way? If so you have already lost.