ok guys this guy is right! I usually run all out nearly top speed from the beginning and then try and hold but I usually die slowly with 20 to 10 meters to go. By doing this I was in mid 23's. I decided to give this method a go. What happens is if you go absolutely fast out of the blocks until you are at the 50m you are ahead and only used atp. Then you float and at the 100m, everyone catches up to you only you are not tired and can sprint the last 100. I dropped into the 22's with this.trust me
@@janissastewarts9711 I wrote that way back in high school haha that's awesome! But wow does that make me feel old. Good luck at the next one, you're gonna crush it
Drive out of the blocks, lean into the curve, accelerate through the curve, and all out sprint to the end. It is quite possible to run 95-100% the entire race if properly conditioned. I was an all-state athlete 3 years in high school and all-conference in college. My career PR was a 21.90. If you are feeling lactic acid in a 200, you need to do more workouts as if you were training for a 400m.
Gerardo Renteria YOU DONT SPRINT THE 200 THE ENTIRE WAY 0-50/60m: Go all out, accelerate as much as you can 60-100/120m: You float. You don’t decelerate or accelerate. You maintain your stride 100/120-200m: Use whatever you got left. That’s how it’s done.
I didn't want to form an opinion on this until I actually had something to back it up. Well here it is, when I went to my last two track meets I tried a) Sprinting it all out for 200m as fast as I could go, and b) Doing this guy's method Sprinting it all out got me 25.55, and this guy's method got me 24.98. I can't believe how much an improvement this is. Obviously i tweaked his method a bit for my personal liking but it sure got me a way better time.
This Guy has no idea what you are talking about. You NEED to go all out at the start. Utilize the blocks you are given to get out agressive! Then you take the 2nd half of the curve at 90% and once you hit the straight you run like HELL!
Actually, this is one of the best ways to race the 200m. This year i was trying to focus on the 200 and 400 and I could barely break 30 and I tried this for my first season meet. I was in 4th by the 100 start and I sprinted the final 100m and I dove and won by less than a foot at 27.3 which was a decent opener. I can understand what you mean though, especially with this plan. It should be an all out drive to 20-30, all out to 40, float to 80, and sprint the final 120 and hold your form to the end. if it was extened acceleration to 50, all out 50-150 and holding on and diving for the last 50, then I can understand his idea. it all depends on the person but when you float correctly mid race, then you can definitely get a fast 200 then 100x2
If you're really running at 100%. Your ATP is gone in 2 seconds, your CP is gone 5- 6 seconds later. Now you got nothin except sugar stores that produces lactic acid when used. No one escapes this. However there is another group saying that the depletion speeds of those energy sources is the same despite the intensity, so going all out and using it would be better. Although there's no research on it, so I'm not sure.
Anyone who has ever sprinted the 200m on varsity level knows to not go out the whole race, people. You give about 85% on the turn and once it starts to straighten out and the turn becomes straight, that's when you blow off everything you got. Going 100% from the start will just increase the amount of lactic acid and also fasten the process of getting it in your muscles. Last year was my first year of track and I hit 24.6 on the 200m by doing what I said above. I have time trials today so we'll see how it goes along. Good luck to future and aspiring, or current sprinters.
Thanks for your tips! How much do you think I should run when starting? 85%? Because mostly everyone that I've raced against have gone 100% from the start and they're usually the ones that have gotten 1st.
songsforpantstowearl It's tricky. You usually give 100% to accelerate through the turn, but once you come up, that's not going to be your top speed, just maintain your accerlation speed until the bend of the turn starts to straighten, and that's when you start to kick it. I suggest watching Usain Bolt, he does a similar thing. You really start to see him pull out of the group around the 100m mark/end of the turn. And btw my PR now in the 200m is 22.4, so it is working for me.
Now this is a comment i really like i am a freshman in high school and run on the JV and Varsity so i can run both but this is a good tip for everyone. Thank you so much for that tip too. :)
Are you joking? You must go 100% on the turn! No good turn,no good race. I was taught to go flat out on the bend to get infront and try my best to keep the pace, if you go 80% on the bend your 100m wont be flat out either as you will be too tired after the bend to go faster than 80%. Im a 100-200m sprinter i think i know.
@Jordan M. - Try doing a mixture of High Rep-lightweight squats 35-45 reps and go heavy to max 2-5 reps once or twice per week… this will definitely help in that muscle anxiety
I just sprint the whole thing. Its not called 200 m Dash for nothing Edit: This is 4 years later (completely forgot about this comment) and now that im older, I understand im an idiot lol. Don't listen to the old me comment. Im pretty sure only the pros (maybe even them college kids or some highs school kids) have the speed endurance to do this...
I prefer 60 meters out of the blocks 60-90 maintaining speed 85-99 slightly accelerating dipping into the curve with my chin down. 98-110 swinging off the curve using it as a slingshot. 110-150 accelerate to full sprinting capacity 150- 195 sprint maintenance maintain full speed as long as possible. 195-"201" press hard to the line and lean with chest out head moving forward
+Venomspitta even in 100 race deceleration phase occur you have to be patient must reach top speed at 60m and you can maintain this speed only 2 sec so last 15m is deceleration
oğuzhan dündar No... the last 15m is NOT deceleration... look at usain bolt, yohan blake, tyson gay, justin gatlin, do you see them slowing down?! michael johnson did an analysis on them and NONE of them slowed down at all in the race. If you're in decent shape, which you most likely are if you do track, then you won't need to slow down for the full 100m damn.
I have a question Jimson. Are you familiar with the 'T' torque system? That is running the corner of the 200m of lanes 1-3 with your legs facing strait but your upper body and arms faced slightly into the curve? If so what are your opinions on it?
Leaning has become much more debated in recent years. You do lose out of some drive when you lean, so although your body is bent forward, you are no longer driving as hard. That isn't to say I didn't lean in all of my close races, but there is two sides to that coin.
Very nice presentation. I teach this strategy to youth and high school athletes, but more elite athletes will re-accelerate sooner, that is, prior to the end of the curve and they "run off the curve", instead of waiting until you hit the straight.
During offseason at my highschool we have to run 200 meter dash 8 times on Thursday with a weighted vest. This vid helps a lot since I'm a dline man and all I know is a few yard of sprinting lol
I think with the lanes I think it’s more mental then it is physical cause In lane 1 you see and look and think to yourself that your running more even though it’s just the same amount as everyone else it’s just more psychological then anything
I just gun in from the start and go from there. I usually end up plateauing eventually, which is good or bad depending on your situation. Adrenaline does a lot more that it gets credit for.
People who say that you can sprint the whole race simply don't know how sprinting works. Your central nervous system can only produce your maximum capability for about 3-4 seconds, and after that you will decelerate. That's just how it is. But, going all out is the proper way to race the first 50 meters, and then you enter a float phase (85-90%) until you hit the curve. Then you "re-accelerate" and finish stronger than your competition. That's how every professional does it, including Usain Bolt.
Bolt wins.... not because he is accelerating more... but decelerating less than his competition. You'll never convince me Michael Johnson or Bolt ever ran the curves at 85% - 90%.
I'm sorry, but your technique is ridiculously inefficient. The first 6-7 seconds of the race are alactic, meaning the body does not produce lactic acid or hydrogen ions as a fuel source. As a result, those 6-7 seconds are to be utilized to their highest capacity, meaning you should come out of the gates as hard as you can, reaching maximum speed as quickly as possible. This is why they preach 400 meter runners to have quickest starts possible. It's easier to maintain an energy than try to accelerate on a lactic energy source. Conversely, this directly correlates to the 200. You must come out as strong as you can, accelerating to your top speed as soon as possible so you can be efficient in maintaining the speed through to the finish line.
Ryan Bennett i understand this, but i have tried to go full out in the 200 and i dont perform as well when i go a little slower, out the blocks i stll shoot out hard but after 30 meters i run at like 95% and then i push as hard as i can for the rest and i usually do .3-.5 sec better
I run a low 23. I usually try to just go as fast as I can but I always slow down in the last 10 meters. I know that if I continue the pace full through to the finish line it would be around low to mid 22 but I can never keep speed in the last 15-10 meters. I would try this method but I would rather keep doing what Im doing and slowly push the wall back farther and farther. I want to see if during a big meet Ill just be able to hold the sprint with all my might and do it..
I was watching Matt Boling's indoor 200m races to visualize myself for my open indoor 200m.......I was like, "Oh ok, I could probably go 23s, its small".........I get to the meet, "Dang, the track is bigger than expected....."
Anyone saying this guy doesn't know what he is talking about and then turning around and saying you can run 200m at 100%, or 100m at 100% are idiots and please do not get into coaching. I have certifications from USATF, USTFCCCA, and NFHS. NO ONE can maintain max speed for more than 10-25m, every other point in the race is either accelerating or decelerating. Now your effort towards your goal can be 100% but not your speed. Usain Bolt reached top speed at 50m covering 50-60m in .81 seconds. He then covered 70m-80 in .82, 80-90m in .83, and 90-100m in .83. Showing he was decelerating. If you look at his spits for 200m you'll find similar results. I've sat in front of Olympic level coaches including Clyde Hart, NONE of them say just go sprint all out.... Don't insult someone in an attempt to make them appear as stupid as you. Get educated before speaking.
+Noah Smith you can run a mile @ 100%, that doesn't equal full speed over a mile. No one in the history of track and field last 10 meters of a 100 was equal or faster than 50 to 60 meters in the race.
Noah Smith I have been training athleatics for 8 years now. I can still only maintain full speed until the 125m mark. After that it's pretty impossible...
Pat S well In actuality running it all out is the best way because #1 lactic acid is about non existent in that first 6-8 seconds so you need the get as much out of that time as possible and #2 of course no body can hold top speed for that long but that's what people do speed endurance training for, in every 200 race that I run I can go all out just about to the 150 and after that it's just relaxing and holding my form, seems to be working pretty great for me since my PR keeps going down
My coach told me to sprint he whole thing and I’m in the 4x2 and my split time is a 21.45, in the 200 meter dash I ran a 22.01, and I just run almost the whole race full speed( of course I die at around the 180 meter mark) but with training I can run longer and faster rn I’m going to a area meet and my team and I for the 4x2 are district champs, we just run like helll
When it comes to races, my coch always wants me to be either in lane 1-4 because he says that I seem much less worried and more faster/better in my races in 200m and 400m
You NEVER EVER EVER decelerate in the 100m dash. Haven't you heard your coach or someone yelling "all the way through, dont stop!" That mean to NOT slow down while running the 100m. only slow down AFTER you pass the finish line.
If you're a beginner or in a mediocre track club, it's better to start like 80% then speed along the curve and sprint the straightaway. This is because when your competitors are less experienced they will sprint the first 100 m and then slow down by the time the get to the straightaway, if you start with long strides 80% and then go 100% by the time you get to the straightaway everyone else will have less energy and you can just zoom on ahead
400m is the hardest and the walk is the hardest, I do little athletics :) mind me 200m is hard. My tip for bens it at the start you MUST MUST MUST hug the inside of the lane, this means go in the inside of your lane. then nearly at the end of the bend slowly creep to the outside of the lane (it will be nearly a straight line) then you push off when you get to the straight. That's what my race walk coach said to me and believe me it actually works!!!!!
I don't care even if the distance is the same, people on the inside still cut infront of you, tell me when you have seen someone in lane 8 or 9 come 1st, because you start to break down in 200m, it is harder for the person on the outside to try and catch up to the people that cut around the inside bend which makes it impossible. I say if you get lane 8 or 9 just remember you have run full out and push yourself to the max because if you don't you are goin to get cut up and paste out.
I was taught and trained by a sprinter that ran in the olympic trials to run from start to finish. I lost in the 200 2 times. Once my junior and once my senior year, each time at the state meet. As junior, this 85% technique cost me a state title in the 200. I got 2nd (lost by half a step). Runner up again senior season but this time the state champ was actually faster. Found out later by the sprinter training me that He was ranked in the world so... I may not know much, but I do know this though, the race is called the 200 meter sprint not the "go 100% coming off the curve for the last 100m of 200m" sprint
yep you have to run 0-150m and have the strength and form to finish the last 50m this is what all sprinters sub 20.5 i trained with did. No one ran 85% lol
i ran track and this is What got me The Win Everytime, (Note this is For Speedsters) i Would Run As Fast as i can the First 100 Meter and Get around 20 Meter above Everybody then the last 100 Meters i'd Jog The Whole Way. ( This worked for me Because everybody gets tired at the last 100-80 meters and You'll have a great lead
I was the same way until I just learned to listen. Though you may have the stamina to run all out from the gun, there is no way your muscles have the endurance to maintain your top speed. If you sprint all out from the gun you may work 100% the whole time but you will eventually decline in performance. i.e. 100% effort with an 80% performance. Time yourself doing the 200 both ways and please reply back! Thanks and good luck!
lol I accidentally tried running it like a 55m race during the time trial at track practice today. But 9th graders only needed 29.5 which is a joke so I was fine
The average speed in the 200 can be HIGHER than in the 100. The amount you decline in the second half is just about equal to the loss of time due to the start in the first half of the race. The 200 meter sprinters with the most speed endurance run a little faster for a 200 than in their 100. Most of us, however, fatigue much more.
no they don't. they "float" from 50m to the end of the curve. floating means not slowing down, but opening your stride a little. this helps you to keep stamina. you also have to drive for the first 50m (this does not mean going all out, maybe about 85-90%, with knees high and hard drive into the ground). the top guys on my track team use this technique and they get around 22-24 seconds. my best is 26, but that's only because i'm not in as good as shape as them.
I just flow the first 80 meters in the curve (relaxed but still pushing hard without straining) and then push it all out the last 120. Pb is 23.26 I got a long way to go lol
Well, The 200 is a sprint, but inorder to actually run fast in it you must have good stamina. It will lower the fatigue growth witch will help you maintain the top speed for a longer time. An average sprinter let's say for HS is 21 - 24 in 200m They might be faster but they'll gradually start declining in speed at the last 60 - 40m At that time you might catch it at 35 - 25m. My starts bad so I get top speed at 165 or 160. I beat most people because I can catch them before they finish, fatigue.
I'm always the most explosive and quickest so I'm first for the first 40 meters but I always get caught and lose. what can u do for better top notch speed?
you "float" after you come out of your drive phase and re-accelerate at the end of the curve. Float means = relax and maintain the speed you just built up but without trying to accelerate further.
You’re supposed to go all out from the gun. Don’t believe me? I have a personal coach who was in the 2008 Olympics and came 4th against Usain Bolt in the 200m. He says you have to be trying the whole time. You end up losing the energy later anyway if you save it.
You mentioned Tommie Smith in Mexico City. Do you have access to John Carlos' complete race? I remember seeing him run out of his lane in 1968, but you never see video of his complete race. Did he run out of his lane? I would really appreciate knowing. Thanks.
How can you say that you can't go all out in a 100m...? if you don't, you're not going fucking anywhere. Its only 100m, if you can't hold up a sprint for only 100m, you're doing something in training wrong...
***** You really do not run out of atp in 2-3 seconds lol. I understand where you might've got that info from but once it gets "low" (your muscles) then your body kinda goes into overdrive to create more, thus, allowing you to run longer/faster. If you can out of atp, you wouldn't be able to move very fast or with strength at all really.
Everyone disagreeing, it all depends on the athlete, there's not one RIGHT way to do it. Me personally, my 200 is faster that doubled my 100 (11.76 +0.7, 23.36 -0.1). The only thing I focus on is trying to accelerate off the curve and then maintaining whatever velocity I'm at for the next 80m, I don't think about the first 120m at all. This doesn't work for anyone else I've coached or trained with.
You're right. Bolt it not a 60m runner at all (he's built for 200m in theory :) ) even if he's really good at it. I don't know enough 100m dash to give you good examples (I'll give you french ones coz I know them well) but some athletes like Myriam Soumaré or Ronald Pognon are crazy 60m runners, but they're 40 last meters in a 100m is really hard for them, they can't maintain the speed enough.
i won a 200 by .10 seconds by holding my highest possible speed for the whole time. My highest speed got slower as i went, but sinse i was so fast on the curve it was umpossible to lose on the strait away.
you have to be at your max speed around 60 meter if you want you can reach 45-50m but decelarate too much at the end because you can maintain max speed for 3 sec
Of course 200m is a sprint but your body's initial energy systems begin to fail and change after a certain period of time making it impossible to maintain maximum pace whether it be 100m and especially 200m and 400m
100m is full out sprint just like 200m they call that a sprint you do not pace yourself you have to run full and then relax so your not restricting your muscles from moving
While I think that most of what you've said is true. However, an athlete who attempts to blast the 200m all out will probably tie-up badly in the last 50m or so while an athlete running a good 200m is unlikely to hit their ultimate top speed during the race.
How tf can u prefer lane 8. In lane 1 you have a sharper turn where you can lean in and basically slingshot yourself foward. I run on avg 24.10 - 24.30 and i ran a 25.45 in the outer most lane. Theres a clear advantage of the inner lane
Man I'm really overthinking sports day this year
😂😂
SAME LMFAOOOOO
Same😭
ive been fucking studying this
edit: I came fist in 400m second in 100m and 200m :)
@@brodielaing2458 lmao me too
my heart started beating faster while I imagined running a 200m wtf
Same
adrenaline
Man, that happens every time when it's the real thing
try running a 400m #pain
@@kehara.e2437 I did that on my first year in 8th grade and I was exhausted 😭
ok guys this guy is right! I usually run all out nearly top speed from the beginning and then try and hold but I usually die slowly with 20 to 10 meters to go. By doing this I was in mid 23's. I decided to give this method a go. What happens is if you go absolutely fast out of the blocks until you are at the 50m you are ahead and only used atp. Then you float and at the 100m, everyone catches up to you only you are not tired and can sprint the last 100. I dropped into the 22's with this.trust me
alr bro. imma use this strat for my next meet. thanks
@@janissastewarts9711 I wrote that way back in high school haha that's awesome! But wow does that make me feel old. Good luck at the next one, you're gonna crush it
@@GoBIGclan gonna use this today thanks bro
Okay, I'll try
Jesus loves you all please repent
Drive out of the blocks, lean into the curve, accelerate through the curve, and all out sprint to the end. It is quite possible to run 95-100% the entire race if properly conditioned. I was an all-state athlete 3 years in high school and all-conference in college. My career PR was a 21.90. If you are feeling lactic acid in a 200, you need to do more workouts as if you were training for a 400m.
How to race the 200m
Step 1. Sprint your fastest
Step 2. Get to the finish line
Gerardo Renteria YOU DONT SPRINT THE 200 THE ENTIRE WAY
0-50/60m: Go all out, accelerate as much as you can
60-100/120m: You float. You don’t decelerate or accelerate. You maintain your stride
100/120-200m: Use whatever you got left.
That’s how it’s done.
@@samanimations2002 thank you!
SamAnimations! Are you stupid?
@@samanimations2002 fun fact: if you accelerate as much as you can you are going all out, so nothing changes to give it all 'til the end of the race
No
I didn't want to form an opinion on this until I actually had something to back it up.
Well here it is, when I went to my last two track meets I tried a) Sprinting it all out for 200m as fast as I could go, and b) Doing this guy's method
Sprinting it all out got me 25.55, and this guy's method got me 24.98. I can't believe how much an improvement this is. Obviously i tweaked his method a bit for my personal liking but it sure got me a way better time.
Fish Legs
You’re really fast
How old are u
Literally got a 25.55 today lol
This Guy has no idea what you are talking about. You NEED to go all out at the start. Utilize the blocks you are given to get out agressive! Then you take the 2nd half of the curve at 90% and once you hit the straight you run like HELL!
DaWiff HAHAH!! You literally made my afternoon!!!
DaWiff YOU don't know what you're talking about
Actually, this is one of the best ways to race the 200m. This year i was trying to focus on the 200 and 400 and I could barely break 30 and I tried this for my first season meet. I was in 4th by the 100 start and I sprinted the final 100m and I dove and won by less than a foot at 27.3 which was a decent opener. I can understand what you mean though, especially with this plan. It should be an all out drive to 20-30, all out to 40, float to 80, and sprint the final 120 and hold your form to the end. if it was extened acceleration to 50, all out 50-150 and holding on and diving for the last 50, then I can understand his idea. it all depends on the person but when you float correctly mid race, then you can definitely get a fast 200 then 100x2
Mechtech505 seeing as your time was 27.3, I don't this this strategy is smart for you lmao
If you're really running at 100%. Your ATP is gone in 2 seconds, your CP is gone 5- 6 seconds later. Now you got nothin except sugar stores that produces lactic acid when used. No one escapes this. However there is another group saying that the depletion speeds of those energy sources is the same despite the intensity, so going all out and using it would be better. Although there's no research on it, so I'm not sure.
Anyone who has ever sprinted the 200m on varsity level knows to not go out the whole race, people. You give about 85% on the turn and once it starts to straighten out and the turn becomes straight, that's when you blow off everything you got. Going 100% from the start will just increase the amount of lactic acid and also fasten the process of getting it in your muscles. Last year was my first year of track and I hit 24.6 on the 200m by doing what I said above. I have time trials today so we'll see how it goes along.
Good luck to future and aspiring, or current sprinters.
Thanks for your tips! How much do you think I should run when starting? 85%? Because mostly everyone that I've raced against have gone 100% from the start and they're usually the ones that have gotten 1st.
songsforpantstowearl It's tricky. You usually give 100% to accelerate through the turn, but once you come up, that's not going to be your top speed, just maintain your accerlation speed until the bend of the turn starts to straighten, and that's when you start to kick it. I suggest watching Usain Bolt, he does a similar thing. You really start to see him pull out of the group around the 100m mark/end of the turn.
And btw my PR now in the 200m is 22.4, so it is working for me.
Now this is a comment i really like i am a freshman in high school and run on the JV and Varsity so i can run both but this is a good tip for everyone. Thank you so much for that tip too. :)
I dont know what my 85% is though lol
Are you joking? You must go 100% on the turn! No good turn,no good race. I was taught to go flat out on the bend to get infront and try my best to keep the pace, if you go 80% on the bend your 100m wont be flat out either as you will be too tired after the bend to go faster than 80%.
Im a 100-200m sprinter i think i know.
I run the 400m, it's the roughest thing I've ever endured. My legs burn after, like a burning sensation
@Jordan M. - Try doing a mixture of High Rep-lightweight squats 35-45 reps and go heavy to max 2-5 reps once or twice per week… this will definitely help in that muscle anxiety
I just sprint the whole thing. Its not called 200 m Dash for nothing
Edit: This is 4 years later (completely forgot about this comment) and now that im older, I understand im an idiot lol. Don't listen to the old me comment. Im pretty sure only the pros (maybe even them college kids or some highs school kids) have the speed endurance to do this...
+MooMooCow MooMooCow lol
lol true
Damn right lol
What about the 400m dash?
I will try this year. maybe
I love how all the 8th grade “track stars” be like “stfu bro you seen usain bolt he runs 100% speed”
Plazma fr 😂😂😂
It’s true tho if u can win on the curve by a lot then take it
Actually for me I'm not going to go full speed, I am gonna run it like this because I think this is way better than even trying to run it 100%
here's a simple way to run the 200m: use the same start and drive phase for the 100m and go all out
If you can beat lane 8 out on the curve as lane 1 you basically won the race just keep from
from my track experience, i personally prefer lane 4 .
heroin father best one tbh
i like 3 actually
Same
heroin father 4-7 is the best tbh the rest are bad
@@jessrye In lanes 5-7 its hard to do well because if you are fast you are running alone the entire race
do you even run track?
when he said you can't go all out in a 100m I had to turn it off
BECAUSE YOU CANT
@Marquise Doucette you can't physically go all out in a 100 you can in a 40 but after 40 meters you decelerate
person of course, but 200m is all about running fast. It’s called a 200m dash for a reason... no striding..or running 60%... it’s all 100%.
lovethat and what times are you guys running ???? Lmao how tf can u day it’s possible to run 200 meters at 100% when it’s physically not possible
Hes meaning you cant keep the same speed the whole race. You may feel like you are going all out the whole race but you decelerate towards the end.
It all depends on the athlete. My preference:
0m -> 90m @ 100%
90m -> 115m @ 95%
155m -> 200m (or about the length of the straight), empty the tank
I did. I ran 22.6s from a 23.4 PR.
I prefer 60 meters out of the blocks
60-90 maintaining speed
85-99 slightly accelerating dipping into the curve with my chin down.
98-110 swinging off the curve using it as a slingshot.
110-150 accelerate to full sprinting capacity
150- 195 sprint maintenance maintain full speed as long as possible.
195-"201" press hard to the line and lean with chest out head moving forward
Austin Castanon just SPRINT
when you said you can't run a 100m all out that's when I knew you had no idea what you were talking about and probably never even ran track lol
+Venomspitta right...? if you can't run 100m all out, you're in some bad shape and needa fix something...
+Venomspitta even in 100 race deceleration phase occur you have to be patient must reach top speed at 60m and you can maintain this speed only 2 sec so last 15m is deceleration
oğuzhan dündar No... the last 15m is NOT deceleration... look at usain bolt, yohan blake, tyson gay, justin gatlin, do you see them slowing down?! michael johnson did an analysis on them and NONE of them slowed down at all in the race. If you're in decent shape, which you most likely are if you do track, then you won't need to slow down for the full 100m damn.
+adza botchway speedendurance.com/2008/08/22/usain-bolt-100m-10-meter-splits-and-speed-endurance/ they slow down but not so much
+adza botchway No they do decelerate but at slower rate compared to their peers, which is why they are the best in the world
My tactic : pretend a dog is chasing me always works
Before the.race I always have to go to the bathroom even if I went before so I say the faster you finish the faster you can go
I have a question Jimson. Are you familiar with the 'T' torque system? That is running the corner of the 200m of lanes 1-3 with your legs facing strait but your upper body and arms faced slightly into the curve? If so what are your opinions on it?
Leaning has become much more debated in recent years. You do lose out of some drive when you lean, so although your body is bent forward, you are no longer driving as hard. That isn't to say I didn't lean in all of my close races, but there is two sides to that coin.
Very nice presentation. I teach this strategy to youth and high school athletes, but more elite athletes will re-accelerate sooner, that is, prior to the end of the curve and they "run off the curve", instead of waiting until you hit the straight.
During offseason at my highschool we have to run 200 meter dash 8 times on Thursday with a weighted vest. This vid helps a lot since I'm a dline man and all I know is a few yard of sprinting lol
Coach told us to stride the first 100 (run about 80%) then spring 100% the last 100
Kind of. You want to drive for the first 20-30m then transition into a stride until you finally re-accelerate for the last stretch.
I think with the lanes I think it’s more mental then it is physical cause In lane 1 you see and look and think to yourself that your running more even though it’s just the same amount as everyone else it’s just more psychological then anything
I just gun in from the start and go from there. I usually end up plateauing eventually, which is good or bad depending on your situation. Adrenaline does a lot more that it gets credit for.
People who say that you can sprint the whole race simply don't know how sprinting works. Your central nervous system can only produce your maximum capability for about 3-4 seconds, and after that you will decelerate. That's just how it is. But, going all out is the proper way to race the first 50 meters, and then you enter a float phase (85-90%) until you hit the curve. Then you "re-accelerate" and finish stronger than your competition. That's how every professional does it, including Usain Bolt.
Bolt wins.... not because he is accelerating more... but decelerating less than his competition. You'll never convince me Michael Johnson or Bolt ever ran the curves at 85% - 90%.
Great Website . This needs more views
I'm sorry, but your technique is ridiculously inefficient.
The first 6-7 seconds of the race are alactic, meaning the body does not produce lactic acid or hydrogen ions as a fuel source. As a result, those 6-7 seconds are to be utilized to their highest capacity, meaning you should come out of the gates as hard as you can, reaching maximum speed as quickly as possible.
This is why they preach 400 meter runners to have quickest starts possible. It's easier to maintain an energy than try to accelerate on a lactic energy source.
Conversely, this directly correlates to the 200. You must come out as strong as you can, accelerating to your top speed as soon as possible so you can be efficient in maintaining the speed through to the finish line.
Thank you! that's why I sprint the first 60m of the 200 then so on and so forth. Science is everything
Your completly right
Ryan Bennett i understand this, but i have tried to go full out in the 200 and i dont perform as well when i go a little slower, out the blocks i stll shoot out hard but after 30 meters i run at like 95% and then i push as hard as i can for the rest and i usually do .3-.5 sec better
It might help to train your cardiovascular capabilities. If you're not conditioned, it's not a race you'll be able to sprint the entire way.
Thats true bc usain sprints the whole thing at 100 percent
you made this so much more confusing than need be
I just sprint the whole thing 😂
I run a low 23. I usually try to just go as fast as I can but I always slow down in the last 10 meters. I know that if I continue the pace full through to the finish line it would be around low to mid 22 but I can never keep speed in the last 15-10 meters. I would try this method but I would rather keep doing what Im doing and slowly push the wall back farther and farther. I want to see if during a big meet Ill just be able to hold the sprint with all my might and do it..
What he means is sprint the first 50m all out and Maintain the speed your at and stop trying to go faster
@Tia Bee thank you!!! Someone that know something about track!!
I was watching Matt Boling's indoor 200m races to visualize myself for my open indoor 200m.......I was like, "Oh ok, I could probably go 23s, its small".........I get to the meet, "Dang, the track is bigger than expected....."
Anyone saying this guy doesn't know what he is talking about and then turning around and saying you can run 200m at 100%, or 100m at 100% are idiots and please do not get into coaching. I have certifications from USATF, USTFCCCA, and NFHS. NO ONE can maintain max speed for more than 10-25m, every other point in the race is either accelerating or decelerating. Now your effort towards your goal can be 100% but not your speed. Usain Bolt reached top speed at 50m covering 50-60m in .81 seconds. He then covered 70m-80 in .82, 80-90m in .83, and 90-100m in .83. Showing he was decelerating. If you look at his spits for 200m you'll find similar results. I've sat in front of Olympic level coaches including Clyde Hart, NONE of them say just go sprint all out.... Don't insult someone in an attempt to make them appear as stupid as you. Get educated before speaking.
If you can't run a 100 or 200 100 percent then you are out of shape.
+Noah Smith you can run a mile @ 100%, that doesn't equal full speed over a mile. No one in the history of track and field last 10 meters of a 100 was equal or faster than 50 to 60 meters in the race.
Noah Smith I have been training athleatics for 8 years now. I can still only maintain full speed until the 125m mark. After that it's pretty impossible...
Pat S well In actuality running it all out is the best way because #1 lactic acid is about non existent in that first 6-8 seconds so you need the get as much out of that time as possible and #2 of course no body can hold top speed for that long but that's what people do speed endurance training for, in every 200 race that I run I can go all out just about to the 150 and after that it's just relaxing and holding my form, seems to be working pretty great for me since my PR keeps going down
My coach told me to sprint he whole thing and I’m in the 4x2 and my split time is a 21.45, in the 200 meter dash I ran a 22.01, and I just run almost the whole race full speed( of course I die at around the 180 meter mark) but with training I can run longer and faster rn I’m going to a area meet and my team and I for the 4x2 are district champs, we just run like helll
Did u go on to run in college?
What's the best way to turn as my boys race is 100mtr dash to wall and return ?
I never use blocks, and gun it from the start, and keep going by thinking of my dubstep. And I almost always get 1st, I have only got 2nd once.
I don't use blocks on the 200m either. 100m it's kinda necessary though.
robert Drayfahl probably have TERRIBLE competition
That's because you sprint at wii sports
i love lane 2 and 7
When it comes to races, my coch always wants me to be either in lane 1-4 because he says that I seem much less worried and more faster/better in my races in 200m and 400m
I like lane 1, because passing people is fun.
Line 1 is the best bc u can just make up the stagger
Can someone please tell me if I should run 200 or 100m because I'm fast but run out of breath fast.
What if I can only run the curve really fast ?
You NEVER EVER EVER decelerate in the 100m dash. Haven't you heard your coach or someone yelling "all the way through, dont stop!"
That mean to NOT slow down while running the 100m. only slow down AFTER you pass the finish line.
Pain is only temporary but pride lasts forever. The biggest challenge is the mental barrier in track no matter what you give 100%
best tacking
on the curve, stay competitive and exist (98% effort), then full out on the straightaway
Good
I prefer the inner lanes, i like to know where i am in the race
This comment section is more helpful than the video.
you try this and see what place you finish in.
If you're a beginner or in a mediocre track club, it's better to start like 80% then speed along the curve and sprint the straightaway. This is because when your competitors are less experienced they will sprint the first 100 m and then slow down by the time the get to the straightaway, if you start with long strides 80% and then go 100% by the time you get to the straightaway everyone else will have less energy and you can just zoom on ahead
400m is the hardest and the walk is the hardest, I do little athletics :) mind me 200m is hard. My tip for bens it at the start you MUST MUST MUST hug the inside of the lane, this means go in the inside of your lane. then nearly at the end of the bend slowly creep to the outside of the lane (it will be nearly a straight line) then you push off when you get to the straight. That's what my race walk coach said to me and believe me it actually works!!!!!
I taught myself how to run the 200m ...and I'm going to the fhsaa state championship
Zoom 11 results?
Brendan Jackson he got dead last 😂
Giving it a try at District this year..
Definitely at practice.
I don't care even if the distance is the same, people on the inside still cut infront of you, tell me when you have seen someone in lane 8 or 9 come 1st, because you start to break down in 200m, it is harder for the person on the outside to try and catch up to the people that cut around the inside bend which makes it impossible. I say if you get lane 8 or 9 just remember you have run full out and push yourself to the max because if you don't you are goin to get cut up and paste out.
I was taught and trained by a sprinter that ran in the olympic trials to run from start to finish. I lost in the 200 2 times. Once my junior and once my senior year, each time at the state meet. As junior, this 85% technique cost me a state title in the 200. I got 2nd (lost by half a step). Runner up again senior season but this time the state champ was actually faster. Found out later by the sprinter training me that He was ranked in the world so...
I may not know much, but I do know this though, the race is called the 200 meter sprint not the "go 100% coming off the curve for the last 100m of 200m" sprint
yep you have to run 0-150m and have the strength and form to finish the last 50m this is what all sprinters sub 20.5 i trained with did. No one ran 85% lol
I go all out
i ran track and this is What got me The Win Everytime, (Note this is For Speedsters) i Would Run As Fast as i can the First 100 Meter and Get around 20 Meter above Everybody then the last 100 Meters i'd Jog The Whole Way. ( This worked for me Because everybody gets tired at the last 100-80 meters and You'll have a great lead
I was the same way until I just learned to listen. Though you may have the stamina to run all out from the gun, there is no way your muscles have the endurance to maintain your top speed. If you sprint all out from the gun you may work 100% the whole time but you will eventually decline in performance. i.e. 100% effort with an 80% performance. Time yourself doing the 200 both ways and please reply back! Thanks and good luck!
lol I accidentally tried running it like a 55m race during the time trial at track practice today. But 9th graders only needed 29.5 which is a joke so I was fine
The average speed in the 200 can be HIGHER than in the 100. The amount you decline in the second half is just about equal to the loss of time due to the start in the first half of the race. The 200 meter sprinters with the most speed endurance run a little faster for a 200 than in their 100. Most of us, however, fatigue much more.
no they don't. they "float" from 50m to the end of the curve. floating means not slowing down, but opening your stride a little. this helps you to keep stamina. you also have to drive for the first 50m (this does not mean going all out, maybe about 85-90%, with knees high and hard drive into the ground). the top guys on my track team use this technique and they get around 22-24 seconds. my best is 26, but that's only because i'm not in as good as shape as them.
This is sprint,so it is all about flow.
Practice well and contrate the track
I just flow the first 80 meters in the curve (relaxed but still pushing hard without straining) and then push it all out the last 120.
Pb is 23.26 I got a long way to go lol
lanes do MATTER lane 1 is unfair its tight and it will make your running sharper and less smoother than like lane 5 or 8
Well, The 200 is a sprint, but inorder to actually run fast in it you must have good stamina. It will lower the fatigue growth witch will help you maintain the top speed for a longer time. An average sprinter let's say for HS is 21 - 24 in 200m They might be faster but they'll gradually start declining in speed at the last 60 - 40m At that time you might catch it at 35 - 25m. My starts bad so I get top speed at 165 or 160. I beat most people because I can catch them before they finish, fatigue.
Ik this dude did not just say that you cannot go all out on the gun for the 100m... u have to go all out 100m,200m and even 400m.
I'm always the most explosive and quickest so I'm first for the first 40 meters but I always get caught and lose. what can u do for better top notch speed?
George Suzuki get your legs stronger especially your hamstrings
Tippy Ty thanks!
Great, now can you do one about 300m
i dont understand what the second section should be run at based on this video, (from 40 to straightaway)
you "float" after you come out of your drive phase and re-accelerate at the end of the curve. Float means = relax and maintain the speed you just built up but without trying to accelerate further.
Thanks for the help.
That's why you practice things before you use them in competition.
You’re supposed to go all out from the gun. Don’t believe me? I have a personal coach who was in the 2008 Olympics and came 4th against Usain Bolt in the 200m. He says you have to be trying the whole time. You end up losing the energy later anyway if you save it.
I personally like lane 4 so it’s not too tight and I can see people In front of me so I can chase
You mentioned Tommie Smith in Mexico City. Do you have access to John Carlos' complete race? I remember seeing him run out of his lane in 1968, but you never see video of his complete race. Did he run out of his lane? I would really appreciate knowing. Thanks.
Bro the only part I don't sprint in a 200m is 10 meters everything is dash
what is he talking about lactic acid coming in at 60 meters. i've ran the 200 about 120 times in my career and have never felt lactic acid in my legs
I run like a 23.64, 200m and I’m just like one second from breaking a school record. A second difference is a lot.
How can you say that you can't go all out in a 100m...? if you don't, you're not going fucking anywhere. Its only 100m, if you can't hold up a sprint for only 100m, you're doing something in training wrong...
***** You really do not run out of atp in 2-3 seconds lol. I understand where you might've got that info from but once it gets "low" (your muscles) then your body kinda goes into overdrive to create more, thus, allowing you to run longer/faster. If you can out of atp, you wouldn't be able to move very fast or with strength at all really.
Everyone disagreeing, it all depends on the athlete, there's not one RIGHT way to do it. Me personally, my 200 is faster that doubled my 100 (11.76 +0.7, 23.36 -0.1). The only thing I focus on is trying to accelerate off the curve and then maintaining whatever velocity I'm at for the next 80m, I don't think about the first 120m at all. This doesn't work for anyone else I've coached or trained with.
You're right. Bolt it not a 60m runner at all (he's built for 200m in theory :) ) even if he's really good at it. I don't know enough 100m dash to give you good examples (I'll give you french ones coz I know them well) but some athletes like Myriam Soumaré or Ronald Pognon are crazy 60m runners, but they're 40 last meters in a 100m is really hard for them, they can't maintain the speed enough.
i won a 200 by .10 seconds by holding my highest possible speed for the whole time. My highest speed got slower as i went, but sinse i was so fast on the curve it was umpossible to lose on the strait away.
This is how I run the 200. I train like a maniac to run it all out, 2nd: If your start is bad then you should definetly run all out.
Yeah but in 200m you almost left behind in line 8 or 7 because is a large ass curve however if the curve is sharp Its more easy to gas out others
If you in lane 8 you can't see anybody
wtf r u serious 100m is a 100% sprint all out
you have to be at your max speed around 60 meter if you want you can reach 45-50m but decelarate too much at the end because you can maintain max speed for 3 sec
exactly
oğuzhan dündar it is possible to maintain 100% until the 150 meter mark. After that it's impossible...
ponkpunk no you cant but not that important
oğuzhan dündar Yes you can....
Of course 200m is a sprint but your body's initial energy systems begin to fail and change after a certain period of time making it impossible to maintain maximum pace whether it be 100m and especially 200m and 400m
100m is full out sprint just like 200m they call that a sprint you do not pace yourself you have to run full and then relax so your not restricting your muscles from moving
Just sprint like hell, that's what I do and my 200 is roughly the same as my 100+100 fly
While I think that most of what you've said is true. However, an athlete who attempts to blast the 200m all out will probably tie-up badly in the last 50m or so while an athlete running a good 200m is unlikely to hit their ultimate top speed during the race.
Did this manz just say you don’t go all out in the 100m
LOL thats bullshit! you really thinks that bolt didn't ran 100% all the way to run 19.19 LOL
Kojo Musah He’s not targeting this at world class athletes bud.
Ok if y’all wanna run like a 27 in the 200 and a 100 in a 13 follow this🙄🙄
Yes, lanes 1-8 all is 200m, and yes 1 innerr lane is the toughest, more sharper curve is harder to accelerate, it's not a fair rules
I run better from the inside lanes. Not being able to see your competition makes everything a lot harder
yeaup thats what I always say.
How to win Track events: If someone Passes You, Use a airhorn and scare them, If someone is right behind you drop kick them. Ez
How tf can u prefer lane 8. In lane 1 you have a sharper turn where you can lean in and basically slingshot yourself foward. I run on avg 24.10 - 24.30 and i ran a 25.45 in the outer most lane. Theres a clear advantage of the inner lane
I personally prefer 4 or 5
What he meant is that even in the 100 you'll decline in speed. Therefore, if you run all out in the first 100 in the 200 you'll decline too much