How Fast Usain Bolt Can Run?

Unless you’ve lived under a rock for the past decade, you already know that Usain Bolt is the undisputed king of the sprinting world in recent times. The man runs and runs extremely fast.

As a running coach, I’m often asked what makes Bolt the fastest man alive and how we can take some of his speed secrets and apply them to our running.

Without further ado ,let’s dive into the world of Bolt and uncover some of these insights!

Who Is Usain Bolt?

If you’re even remotely interested in running, you already know who Usain Bolt is.

The Jamaican sprinter dominated the track, leaving an indelible mark on the sport. Officially retiring in 2017, Bolt still holds the world records for the 100m and 200m sprints, which he set in the 2009 World Championships.

Watching him race was like watching a superhuman at work. His races weren’t just about speed and making history every time he stepped onto the track.

Bolt redefined what’s possible in sprinting. His world records of 9.58 seconds in the 100m and 19.19 seconds in the 200m are iconic, and he helped Jamaica set a 4x100m relay world record of 36.84 seconds. If you ever doubt the power of focused sprint training, look no further than Usain Bolt.

Usain Bolt’s 100m World Record

Bolt didn’t just break the 100m world record once—he did it three times between 2008 and 2009.

At just 21, he smashed the previous world record with a time of 9.72 seconds. Then, at the 2008 Beijing Olympics, he famously coasted to a 9.69-second finish, slowing down to celebrate before he even crossed the finish line!

But his ultimate achievement came at the 2009 World Championships in Berlin, where he clocked an unbelievable 9.58 seconds. During that race, Bolt hit a top speed of 27.8 mph (44.72 km/h)—let that sink in for a moment.

That’s faster than most people can ride a bike!

His average speed over 100 meters was 23.35 mph (37.58 km/h), making him the fastest recorded human.

Bolt’s 200m World Record

While the 100m made Bolt a global superstar, the 200m was always his favorite event.

He set the current world record of 19.19 seconds in the 2009 World Championships, trimming 0.11 seconds off his previous Olympic record. Bolt’s long strides and incredible acceleration from the curve were nothing short of magical.

The 4x100m Relay

Bolt wasn’t just a solo act—he also shined in the 4x100m relay. Jamaica’s dominance in this event, particularly at the 2012 London Olympics, was anchored by Bolt, who ran the final leg.

The Jamaican team set a world record of 36.84 seconds, with Bolt running alongside Michael Frater, Nesta Carter, and Yohan Blake.

Medals

Here’s a detailed breakdown of the medal achievements:

• 2007 Osaka World Championships
  • 200 meters: Secured a Silver medal, showcasing early promise on the international stage.
  • 4 x 100-meter relay: Another Silver medal, contributing to a strong team performance.
• 2008 Beijing Olympics
  • 100 meters: Struck Gold, marking a breakthrough in the athlete’s Olympic career.
  • 200 meters: Continued dominance with a Gold medal, cementing a top spot in sprints.
• 2009 Berlin World Championships
  • 100 meters: Captured Gold, affirming a reputation as a world-class sprinter.
  • 200 meters: Earned Gold with a remarkable performance.
  • 4 x 100-meter relay: Helped secure a Gold medal, demonstrating excellent team synergy.
• 2011 Daegu World Championships
  • 200 meters: Won Gold, maintaining a high standard in sprint events.
  • 4 x 100-meter relay: Another Gold, showcasing consistency in relay events.
• 2012 London Olympics
  • 100 meters: Achieved Gold, solidifying an Olympic legacy.
  • 200 meters: Continued Olympic success with another Gold.
  • 4 x 100-meter relay: Contributed to a Gold medal team performance, demonstrating unbeatable speed and teamwork.
• 2013 Moscow World Championships
  • 100 meters: Won Gold, remaining at the pinnacle of sprinting.
  • 200 meters: Took home Gold, an undisputed champion in the event.
  • 4 x 100-meter relay: Part of the Gold medal-winning team, highlighting flawless relay skills.
• 2015 Beijing World Championships
  • 100 meters: Gold medal victory, showcasing enduring speed and technique.
  • 200 meters: Another Gold, a testament to sustained excellence.
  • 4 x 100-meter relay: Contributed to the team’s Gold medal, emphasizing relay prowess.
• 2016 Rio de Janeiro Olympics
  • 100 meters: Clinched Gold, an Olympic hero once more.
  • 200 meters: Scored Gold, continuing a storied Olympic career.
  • 4 x 100-meter relay: Achieved Gold, a capstone to a triumphant Olympic run.
• 2017 London World Championships
  • 100 meters: Secured a Bronze, a valiant effort amidst fierce competition.

What Makes Usain Bolt So Fast?

Let’s dive into the making of the sprinting legend:

1. Genetics and Physiology

First, let’s talk about the role of genetics. Bolt has a high percentage of fast-twitch muscle fibers, which is ideal for explosive movements. Research suggests sprinters like Bolt have a higher percentage of fast-twitch fibers, allowing for greater power and speed.

What’s more?

His long legs give him an incredible stride length—fewer steps to cover the same distance as his competitors.

But here’s the kicker: genetics are only part of the equation. Bolt’s natural gifts were supercharged by hard work and rigorous training.

Technique

Although running is one of the most convenient sports, sprinting tends to be more technique-oriented. It’s just not about putting one foot in front of the other.

Here are some common sprinting form traits to develop:

• Footstrike – Aim to land on the forefoot or mid-foot, as these positions tend to be more efficient for speed than landing on the heels.
• Good posture – Keep your head upright and aligned with your body, shoulders down, and relaxed.
• Engage – Activate your core muscles and keep your back straight. Power comes from the core—not just your legs.
• Arms – Keep your arms loose and relaxed at right angles while pumping your hands to shoulder level to drive them forward.
• Heels – Your heels should come off the ground in high arcs by almost kicking your bottom before traveling to the front.

These aren’t just traits you’re born with—skills you can develop with proper training. Focusing on form and technique can make a huge difference, no matter your current speed.

3. Training

Natural talent aside, Bolt’s success was built on intense, disciplined training. His workouts included a combination of sprint intervals, resistance training, and plyometrics.

Sprinting drills, speed work, and strength training were all critical components of his routine.

Some of the best exercises to help you improve speed and power include:

• Power cleans and squats to build explosive power.
• Lunges and deadlifts to strengthen his lower body.
• Plyometrics to improve his quickness and agility.

These exercises can seriously up your speed game even if you’re not looking to break world records.

Is Usain Bolt Faster Than a Cheetah?

This is a fun question from younger athletes: “Is Bolt faster than a cheetah?”

Well, not quite.

While Bolt holds the title of the fastest human, many animals can outrun him.

Here’s a quick comparison of Bolt’s speed to some of nature’s speedsters:

So, while Bolt is incredibly fast for a human, he’s got some stiff competition in the animal kingdom!

What Can We Learn From Usain Bolt?

1. Maximize Your Potential: Bolt’s success isn’t just due to genetics. He worked relentlessly to improve his natural gifts. Hard work and dedication can help you push beyond what you think is possible.
2. Focus on Technique: Good form isn’t just for the pros. Improving your running mechanics—like footstrike, posture, and arm movement—can make you a faster, more efficient runner.
3. Consistency Is Key: Bolt’s training wasn’t about quick fixes but consistency. Progress takes time, but sticking to a regular training routine will pay off in the long run.
4. Enjoy the Process: One of my favorite things about Bolt is how much fun he had on the track. His love for the sport made the grueling training sessions worth it. Whether you’re running for fitness or fun, don’t forget to enjoy the journey.

Conclusion

Usain Bolt may have retired, but his legacy lives on. He’s a reminder that you can achieve extraordinary things with the right combination of talent, hard work, and passion. While we may not all become world-record holders, we can certainly take inspiration from Bolt’s dedication to his craft.

So lace up your shoes, hit the track, and maybe—just maybe—you’ll find some of Bolt’s magic in your running.