In the thundering world of track and field, sprinting events like the 100m are considered as the test of speed, strategy, and endurance. During the 2024 World Championships, the events were so competitive that it almost became a “blanket finish.” It’s in this context that Justin Gatlin, a legend of the sport, delivered great advice that could redefine the upcoming 2025 season.

As Noah Lyles prepares for another season of glory, Gatlin’s views carry a sense of urgency. He points at the things he is going to be working on, so he can gain even the edge in a race where milliseconds can determine winners. Gatlin gives a reality check and it serves as a wake-up call for athletes ambitious enough to want to dominate the sport’s most prestigious event. 

Noah Lyles is ready for the next season and he could use some advice

The retired American sprinter, Gatlin, 42, with extraordinary feats: two Olympic gold medals and multiple World Championship titles. Famously known for his domination in the 100m and 200m events, his career is marked by feats and stories. His experience in high-profile competitions has made him a respected figure in the sports world, and his views on sprinting are inevitably invaluable. Gatlin’s views on the upcoming 2025 season offer key advice for athletes like Noah Lyles.

“The world is sharpening their knives. They know how close it was last year—it was damn near a blanket finish,” Gatlin said, capturing the essence of the 2024 season’s competitiveness. His words reflect the unrelenting drive of sprinters who leave no stone unturned in their quest for victory. For athletes like Noah Lyles, even the slightest lapse can cost a medal. Noah Lyles’s 2025 goals are fixed, one important one includes his training so for excelling in 100m and 200m events. He says, “Every year I have something new to work on, and this year it’s my foot placement. I’ve been trying to be more precise with how I place my feet. It’s a small change, but it makes a big difference in my stride mechanics.”

Gatlin stressed the importance of focusing on foundational aspects of the race. “If that means working on my start or acceleration, I’ll do it,” he added, for continuous improvement. A strong start is often the difference between first place and falling behind, making this advice crucial for athletes preparing for the 2025 showdown. Noah Lyles, known for his explosive finishing speed, might particularly benefit from refining his start. As Gatlin highlighted, even the smallest adjustments to acceleration and technique can lead to significant gains, especially in a race as unforgiving as the 100M sprint. 

Gatlin explains the 10% rule as being a game-changer

Beyond technical improvements, Gatlin introduced a mindset shift with his “10% rule.” “For those who didn’t get on the podium or want to be at the top, realize you’ve got to work 10% harder. That 10% makes all the difference for your career,” he explained. The “10% rule” is basically about making small but essential enhancements that add up to notable results. In track and field, Gatlin explains that working just 10% harder—whether one is refining technique, boosting mental focus, or improving physical training—can make all the difference needed to win a race. These small efforts can turn a near miss into a victory, giving athletes what they need to compete in events like the 100m.
 
The 2024 season demonstrated how closely matched the world’s top sprinters are, making Gatlin’s advice more relevant than ever. With the 2025 season on the horizon, the difference between winning gold and falling short could come down to who embraces this 10% philosophy. Justin Gatlin’s words are more than just advice—they’re a challenge to athletes like Noah Lyles to push beyond their limits.

In a sport where fractions of a second decide legacies, sharpening skills and embracing the grind are non-negotiable. As the 2025 100M showdown approaches, Gatlin’s insights offer a blueprint for success: work harder, improve constantly, and never settle for less than perfection. Will Lyles rise to the challenge and claim his place at the top? Only time will tell.