Running 200 Metres, advice needed.

The YOPPA

So , I'm heading to Finland in July to participate in the European Transplant and Dialysis Games and I am down to do 5 events.

You're encouraged to try a 'new' event and I've chosen the 200 metres! I've never run this distance before so I could do with some advice/tips if anyone has any.

About me, I'm 48, have only been running for last 2/3 years but I'd be fairly fit & not carrying any extra weight! Have run 5k's, 10k's and half marathons but I am by no means a fast runner, more a leisure runner

Thanks for reading.

IvoryTower

Run as fast as you can for 200m

Will you be using blocks? You can watch on youtube how to set them up

El Caballo

I'm no expert on the sprints but I think the general idea for 200m is to run hard out of the blocks for the first 40-50 metres as it's free energy and then float the rest of the bend until you hit the straight and then put the hammer down. You won't be able to run the 200m flat out from gun to the line especially if your not a trained sprinter because it's all about speed endurance and there is an element of pacing to it. That's about all I can help you with it. Good luck.

Brois

Hi The YOPPA,
Best of luck with the games. You have a few weeks between here and then to improve your 200m so don't sweat it! (awful pun sorry)

How is your running technique overall? Assuming your other main events are running based since you chose the 200m or did you throw in a totally different event for the fun?
200M is such an interesting event; probably my favorite as it involves a bit more mental toughness than the 100!

I'd advise working on your technique above all else. Break the race into two parts; your start when you want to explode out of the blocks and increase velocity for around 25m to 50m (for the unprofessional sprinter), and the maintenance phase when you'll try to maintain your maximum velocity for as long as possible. The 200 can be broken into other micro stages, but I'd focus on getting your technique down to the letter before worrying about those.
Some good drills you should practice initially (if you don't already do so) are: Falling Starts, Assisted falling starts, A-March, B-March, A-Skips, B-Skips and wall drives (All these are available on YouTube, they can look a bit funny at first, but if done properly can really help your technique). If you can improve your foot placement (not landing on your heels) and turnover (lifting your knees up over the planted foot and clawing the ground backwards) you'll drastically improve your 200m as a beginner at this event.
You've got almost 10 weeks, so focus on your acceleration for 3/4 weeks and speed endurance for 3/4 then taper a little, all the while maintaining your technique drills. Keep those technique drills going and you'll see big improvements.

Have some examples I can PM you if you like. But start with YouTubing those drills first and see how you go.

The YOPPA

Thanks for all the advice...plenty to think about there.
I decided to do the 200m cause it seemed like an interesting distance! My only other run is a 5k.
I'm not aiming for any medals or anything as I only received my transplant last year, so this year it's all about participation, but I'd still like to look like I know what I'm doing

Thanks Brois for all the drills, will spend a bit of time on YouTube.

Cheers all

The YOPPA

walshb

El Caballo wrote: »

I'm no expert on the sprints but I think the general idea for 200m is to run hard out of the blocks for the first 40-50 metres as it's free energy and then float the rest of the bend until you hit the straight and then put the hammer down. You won't be able to run the 200m flat out from gun to the line especially if your not a trained sprinter because it's all about speed endurance and there is an element of pacing to it. That's about all I can help you with it. Good luck.

Even trained elites cannot run flat out. It's a very fast paced sprint. As you said, speed endurance. It's all about gradual increase in speed and leg turnover, hoping to maintain form and rhythm. Your breathing is very important for this race. If run right your tank should be practically empty at the finish line. Whole lot more than 100 metres.

Chivito550

walshb wrote: »

Even trained elites cannot run flat out. It's a very fast paced sprint. As you said, speed endurance. It's all about gradual increase in speed and leg turnover, hoping to maintain form and rhythm. Your breathing is very important for this race. If run right your tank should be practically empty at the finish line. Whole lot more than 100 metres.

Depends what kind of runner you are. I found that, being a 400m runner, I'd always have better endurance than the 200m specialists, so I'd be able to run the whole 200m flat out, and still finish strongly relative to the others.

Of course, my first 50m was always my weak point, and the shorter the distance the more you get punished for that. Hopefully with the new training focus this year that won't happen to the same extent.

walshb

Chivito550 wrote: »

Depends what kind of runner you are. I found that, being a 400m runner, I'd always have better endurance than the 200m specialists, so I'd be able to run the whole 200m flat out, and still finish strongly relative to the others.

Of course, my first 50m was always my weak point, and the shorter the distance the more you get punished for that. Hopefully with the new training focus this year that won't happen to the same extent.

When you say flat out are you saying that you put max effort in for the whole race? I would have thought this foolish. Surely elites don't do this, and if they did they would suffer?

It's a horrendously tough distance on your body.

For me the only flat out sprint is the 60 meters. Even the 100 metres is a sort of build up sprint. It's very subtley paced.

Chivito550

walshb wrote: »

When you say flat out are you saying that you put max effort in for the whole race? I would have thought this foolish. Surely elites don't do this, and if they did they would suffer?

It's a horrendously tough distance on your body.

For me the only flat out sprint is the 60 meters. Even the 100 metres is a sort of build up sprint. It's very subtley paced.

There’s a difference between top speed and top effort. Top speed can only be held for 30-40m. Top effort I believe you can run an entire 200m at. You obviously must get out as hard as possible for the first 40m of a 200m. Then there are 2 schools of thought. Some suggest going at say 97% effort until the straight and then going 100% until the end, while others say just go flat out effort the whole way. I always did the latter, but again, that might have been easier for me as I had the 400m endurance to back it up.

It’s not a gradual build up. You get out as hard as you can, get up to top speed, and then try hold that for as long as possible, and try have as little slowdown as possible.

Even in the 100m there is slowdown in the last 30m, but make no mistake those guys are running the 100m flat out effort the whole way.

walshb

Chivito550 wrote: »

There’s a difference between top speed and top effort. Top speed can only be held for 30-40m. Top effort I believe you can run an entire 200m at. You obviously must get out as hard as possible for the first 40m of a 200m. Then there are 2 schools of thought. Some suggest going at say 97% effort until the straight and then going 100% until the end, while others say just go flat out effort the whole way. I always did the latter, but again, that might have been easier for me as I had the 400m endurance to back it up.

It’s not a gradual build up. You get out as hard as you can, get up to top speed, and then try hold that for as long as possible, and try have as little slowdown as possible.

Even in the 100m there is slowdown in the last 30m, but make no mistake those guys are running the 100m flat out effort the whole way.

I understand the whole top end speed vs. max effort. I just think max effort for 200 for the whole race seems foolish.

By gradual build up I didn't mean to imply a slowish build up. Just a deliberate increase in leg turnover.

In a nutshell the 100 and 200 are all about phases. Phases for me inherently possess pacing, even very subtle. The 100 is such a scientific and precise discipline. It's more than just balls to the wall. But, as you said, and I agree, the guys are pretty much flat out.

I would also think that there is subtle differences between 100 and 60. Different approach and different delievery.

Chivito550

walshb wrote: »

I understand the whole top end speed vs. max effort. I just think max effort for 200 for the whole race seems foolish.

By gradual build up I didn't mean to imply a slowish build up. Just a deliberate increase in leg turnover.

In a nutshell the 100 and 200 are all about phases. Phases for me inherently possess pacing, even very subtle. The 100 is such a scientific and precise discipline. It's more than just balls to the wall. But, as you said, and I agree, the guys are pretty much flat out.

I would also think that there is subtle differences between 100 and 60. Different approach and different delievery.

The common approach would be flat out first 50, float hard around the bend, but keeping a very small bit in reserve, and then flat out down the straight. But if somebody is very endurance based, like a 400m runner, they could be able to run 200m flat out the whole way. What the endurance sprinter might lack in explosiveness early on, he/she can gain back in the ability to hold top effort throughout.

No point in over-complicating it though. I never really thought about it all that much. I just got out and ran hard. I may have subconsciously gone slower around the bend, without realising it, or it could be that I feel better on the straight than the bend, which is why I close on people when I get to that part of the race.

We all have strengths and weaknesses. Use your strengths to your advantage, and of course try improve on your weaknesses.