WHILE queues spilled out onto the pavements for an outdoor swimming pool on the third day of the British heatwave, I waited nervously across the road for a 100m sprint training session at Hillingdon Sports and Leisure Complex.

In front of me was our coach, Ryan Scott, a former Team GB 100m runner who won gold in the 2010 Delhi Commonwealth Games.

Organised by Fusion, the aim of the day was to encourage more people to get out and exercise.

And with Scott we had the perfect man to achieve just that.

The accomplished athlete — whose personal best is a swift 10.20 seconds — had enough charm to make me feel at ease even though I was aware that I run as if I am stuck in slow-motion.

He explained his desire to instruct having learnt from seasoned trainers such as Linford Christie.

Scott said: “I’m a big believer in helping others.

“I’ve had great mentors who have said it’s about passing it on and inspiring the next generation.”

Being a coach, he wanted to show those attending his masterclass the three phases of a 100m sprint.

“I wanted to make you guys understand a bit more of an insight in terms of what athletes go through,” he said.

For the first phase of a race we were taught to stay low after propelling ourselves off the starting blocks in order to create a powerful start.

In the middle aspect of a run we were instructed to pick up speed by lifting our legs high and alternating movement with our arms.

While towards the end of a race we were informed that the technique of holding our run works by concentrating on rhythm.

Scott wanted us to target personal progression, he explained: “It’s a great feeling sometimes when you know: ‘I’ve worked hard and I’ve got the results I’ve put in.’

“That’s what everyone needs to realise.

“There’s results for everyone individually if you work hard.”

Fusion share similar thoughts and stated their desire for us to cut a second off our 100m time in the session.

We therefore started with a time trial.

This was fairly daunting. I am a cumbersome runner on a good day and I have been told that when I sprint I raise my shoulders embarrassingly high to the point that my neck is engulfed by my head.

During the time trial I was surprised at how never-ending the 100m run felt. I later found out that this is most likely due to how utterly slow I am as I finished in a gentlemanly time of 16.41 seconds.

Having achieved the slowest time in the group — clearly done out of respect for my competitors — I was thankful when we finally began the process of improving our technique.

Scott started by having us do several exercises — heel flicks, high knees and straight leg bounds — in order to help us understand the movements of sprinting.

He then moved on to prepare us for the starting blocks by having us lie down at the starting line with our eyes closed.

When Scott told us to run we had to get up as quickly as we could and sprint for approximately 20m.

The intention was to help us understand the anticipation needed in order to react quickly to a starting pistol.

A friend of mine who was a talented 100m runner once told me he quit the sport due to his dreading of how tense that waiting period could be.

Whereas Scott said: “You should use the gun and allow it to release you.”

When we finished practising bursting out of the blocks and lined up for our final time trial, I felt a lot more confident.

I pelted out of the blocks and did my best to stay low for as long as I could, I then raised my knees as my neck seemingly became invisible to the human eye and by the end my focus on rhythm meant I managed a strong finish.

I came in at 15.91 seconds.

I felt like a champion.

Scott described how he felt winning his gold medal in a 100m relay.

He said: “Imagine a hot air balloon just blowing up and blowing up but you just want it to pop.

“[Once it pops] You feel fulfilled a little bit more.

“It’s a massive excitement, emotions all rolled up in one.”

I may not have won a gold medal but, after this one-hour session, Scott made me better understand how it may feel.

To find out more about activities at Hillingdon Sport and Leisure Complex, click here.