Hello....Please read and help

Hi, im Lainie and im 14 years old, i do track and wrestling, and i need a few tips, my 1st tip i need is how to sprint faster i really want to break my schools 400 record which is 1:03 and i run 1:07 and i NEED to go faster, and the 2nd tip i need is how to build up arm muscles for wrestling, so i can be sronger, and my 3rd tip i need is Diet tips so i can lose some weight for wrestling to get back in my weight class in a healthy way.

heres me im 14y.o and weight 117.5lb