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4 ways to run a 200m Dash in track and field

4 ways to run a 200m Dash in track and field

4 ways to run a 200m Dash

A 200-meter dash is a test of speed and endurance that requires an all-out sprint for the duration of the race. It’s a balance between power and finesse, so it demands plenty of practice, ability, and technique.

Making sure your form is on point is key to winning any race, but this holds true especially for short-distances like the 200 meter, which is typically decided by just a fraction of a second. In order to succeed, you’ll need to hone your technique from the starting blocks to the finish line and train like a champion.

Set your blocks. Find your assigned lane and use the length of your feet to gauge where to place the blocks. The tip of the unit should measure about a foot length from the starting line. The front pedal should be 2 to 2 1/4 foot lengths from the starting line. The backpedal should be 3 to 3 1/4 foot lengths from the line.[1]
  1. Your lead foot as your stronger foot. Go with whichever foot you’d use to kick a soccer ball.
  2. Since the standard track lap is 400m, a 200m dash is half a lap, so you’ll be starting on a curve.
  3. Runners set themselves on diagonally staggered start lines to compensate for the differences in distance between the first and last lanes.
  4. For beginners, or if you’re just running a dash in gym class, it’s not necessary to use starting blocks. However, if you plan on running sprints competitively, you should get used to using them.

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4 ways to run a 200m Dash in track and field How do I properly run a 200m dash? I die out after 150m, but I am still able to run it in 25 seconds

If you are a high school runner, I suggest running more on the 800–1600m side of track and field. 25 just isn’t fast for a male (not even really fast for a female— my PR is a 24.6 and I’m a 16 yr old girl). Anywho, I’ve seen tremendous improvement from slower athletes. Back to your question, I suggest viewing Jaret Campisi’s How to Run a 200M Dash video. I used his 200 and 400m strategies and saw my 200 go down from 25 to 24 and my 400 from 58.5 to 55.8.

Here’s what I do. Pretty much similar to Campisi

  1. First 50m- Drive phase. Keep head low and go all out
  2. 50m-100m- maintain but don’t work too hard. Use your form and look at the other athletes. Are you ahead? Is the runner on your inside on your shoulder? Did the outside runner increase the staggered start?
  3. 100m-end- form. Catch people and/or move away. Sprint!!!

Look at Campisi’s video. I altered it because I have an XC and 800m background before I moved up to sprints so I have more endurance than the average sprinter. I wish you the best of luck in your running career, my friend.

Running a 25 with a 50-meter fade shows you have the speed for this distance. The fastest 200 ever run was a shade under 20. What you seem to lack is stamina, and since you didn’t mention your age or how you train, I can only suggest you try adding five meters to the distance you run before fading. Then go from there and repeat the regimen. Push yourself to do this; it will not be easy. With diligence, however, you can realistically shave 15 meters off your fade in a month. In three months of work, you should have a good understanding of what you’re ultimately capable of.


How do I run a faster 100m/200m?

If you’re born “quick,” you work.

Work on strength and speed endurance. There are hundreds of programs out there. Find one you like and see if it works.

A little story: I once coached sprints and relays at one of two local high schools. The town is small and had one competitive track: basically one school on each side, with distance and middle-distance runners in outside lanes. It was congested, to say the least; but I had a good view of our primary cross-town opposition.

Beginning the season, they had two sprinters faster than our best and their short-relay was probably 1–1.5 seconds faster than ours. They worked and worked and worked. They were on the track long after we finished stretching. In the first part of the season, their top two ran 11.0 and 11.1. My hopes were that my anchor might achieve that by divisionals. Our sprint corps all fell into the 11.4–11.7 range.

At about midway through the season, their athletes started experiencing injuries. Not enough to bench them; but enough that it affected their times. By divisionals, our top sprinter was hitting 10.9 regularly and the others shined in dual meets running 11.0, 11.2, and 11.3 respectively.

Interestingly, we took 3rd at the state meet and the cross-towners 5th or 6th. They were worn out. They ran every practice as if it was a meet. By season’s end, they essentially had run 25–30 track meets in 7 weeks’ time. My goal was to peak at state.

Moral of the story? Sprinters are thoroughbreds, easily overworked. When rest is required, they rest. They don’t run well tight, so I ran them loose. I didn’t destroy the “quick,” I made the quick last longer…and they always maintained form.

Work, but do not overwork.



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