(video) How to run the 200m
The 200m is my favorite event. Probably because it was my best event. I just think it’s the perfect combination of speed and endurance. (And by endurance I mean, of course, speed endurance!) I’m just not Type IIb enough to enjoy the 100 (by the time it starts, it’s over!) and, well, the 400 just hurts too much to want to run it every meet. Though, admittedly, there is nothing more satisfying than running a fast 400. Because you have to be just a little bit crazy to enjoy running the 400. Not Decathlete crazy, but crazy nonetheless.
The 200? Just right. It’s long enough for those of us with naturally or comparatively low strength and power levels (those of us with bad starts) to mow those short sprint types down off the turn. And it’s short enough that you don’t have to play Jedi Mind Tricks with yourself just to finish. And not vomit after.
What’s my point? I’m not sure. So let’s just go right to this video where I discuss both how to run the 200m and show you one of my favorite late season 200m workouts. Post your comments below.
Here, also, is an article on how to train 200m runners.
To your success,
Latif Thomas
April 21st, 2010 at 11:57 am
Thank you! Great video and awesome article!!!
April 21st, 2010 at 12:25 pm
How do you practice Floating?
April 21st, 2010 at 12:37 pm
Shawn – By doing fly runs. Start with fly 10s and then extend that ‘fly’ portion as you develop the ability to hold the correct pattern and position. A fly run is, for example, a run where you set up a cone 20-25m from the start and then another cone 10m later. Accelerate correctly to 20-25m, float for 10m and then decelerate. Wait a few minutes. Repeat.
LT
April 21st, 2010 at 12:45 pm
Latif,
I have followed your web info for quite some time. You are a great resource of information to a variety of coaching levels. I agree with the vast majority of your philosophy. However, I’m not in 100% agreement with the 200m strategy.
I am a personal coach working with middle school through collegiate and even masters athletes. As a result I have worked with a variety of skill levels. I agree that with younger and less developed athletes, a floating segment can allow for an overall faster time. Whether this is a neurological or an energy system effect can cause debate. This topic would make for a great conversation.
On the other hand I have seen other stronger, more developed athletes lose time in the 200m because the “energy” that they save by floating does not make up for the time they lose by employing it. I have experimented with it myself and found the same results (I am more of a 400 guy). I have heard of the strategy that you spoke about years ago and always wondered if that is REALLY how the elites run the 200.
I look at it this way. If a developmental athlete needs a 70m float, and a stronger, more developed athlete needs a 45m float; why couldn’t a well developed, advanced athlete especially a long sprinter run a faster overall time with no float at all? This is especially true given the variability in physiology among athletes. I certainly do teach floating to my athletes, but find it most valuable with the 400m runners on the backstretch.
I hate that the first time I submit a comment that it is to partially disagree. I greatly respect the work that you are doing to educate the coaching profession in general. For whatever reason it is greatly needed in track and field.
Respectfully,
Marek Wensel
April 21st, 2010 at 1:03 pm
Marek – I will never lambast someone with a dissenting opinion as long as that opinion is rooted in experience, science, etc. ‘Because that’s the way we’ve always done it’ opinions are the only ones that offend me.
That said, great points. I have no disagreement with what you’re saying. I’d say that the inexperienced sprinter doesn’t have the physical strength or specific skill to grind for 200m. Floating doesn’t mean slow down, it just means don’t press.
I’m more of a 400 guy as well, so I can grind longer in the 200 because I have good top end speed and natural 400m strength. But I didn’t run the 200 the same way at 16 as I did at 21. So a strong, advanced sprinter might be able to sprint hard for 200m with no ‘float’ to speak of and that might be the best way to run it. No arguments here. You clearly know what you’re talking about Marek. I don’t claim to have all the answers. So speak up more often. People reading this could benefit from your knowledge as well.
Keep reading. There will soon be an opportunity for those of us who want to learn from other good coaches to join together to help our athletes….
LT
April 21st, 2010 at 1:52 pm
I’m a m60 Masters runner with 4 years track experience.Does it matter which lane your in?-Gracias
April 21st, 2010 at 2:24 pm
Great, this has been hard for me to get over to people over the years. With planning practice workouts and training regiments most coach’s tell their kids “just run hard”. I’ve seen this alot in middle school and youth track and field.
“People Don’t Plan to Fail, They Fail to Plan”
Thank you Coach,
Greg
April 21st, 2010 at 2:40 pm
Hi Latif,
I live in Oregon and here we go to a few invites where my athletes get the opportunity to run in the 4×200 meter relay. The athletes LOVE it! I was wondering if you had some advice on the best way to perform the handoff in that race? Most tracks do not have a stagger so the 3rd runner cuts in. Thanks and I appreciate all of the great advice you share!
Jen
April 21st, 2010 at 2:42 pm
Hey Latif, how should I build up my speed endurence besides trying to float? cause i get really tired at the last 80m mark while I run the 200m, even if I try to float.
April 21st, 2010 at 2:55 pm
Great information Latif. I now am in a bit of a predicament cause I have a 10 yr old AAU national medalist in the 200 who’s coach has been telling him to “Burn” the turn. He has gotten away with it but in national meets he loses steam in the last 30-40 meters. He is running a lot of 400s this year to lower his 200 times but I am really feeling your float method for the 200. My problem is trying to convince his old school track coach to employ this method. I also don’t want to confuse the 10 yr old to float through the curve when he has been used to burning it but in order to make him better I know he has got to learn this. What do you think?
April 21st, 2010 at 3:28 pm
Latif, i’m a master runner (45 yrs) and last year i started with your CST-program. I love your short to long strategie. I’m training very hard know and next weekend i starting with a 400m and in the 400m relay. I’ve read that in your article WVP 200m in 12 weeks and 3rd week of may i starting to run the 200m.
In februari 2010 i was the new dutch champion 2010 200m M40+ indoor in 23.65s. In march 2009 i’ve started with a 25.90 (outdoor)and ended the season in 24.08. This year i want to run under 23 sec. The current national record M45+ is 23.32. But the main thing is when i tried out your 200m race strategie last year i was immediately 0.8 sec faster than the race before that. It’s working very wel for me and indead it is so that my floating getting shorter know i’m getting a more advanced runner. Thanks ……
April 21st, 2010 at 3:48 pm
Would love to hear your ideas on how to run the 400m. Great information above. Our middle school coach just sends the kids with no race plan whatsoever in track and cross country. What is your plan for the 400m and if you can the 800m
April 21st, 2010 at 6:33 pm
Latif,
You knew youl’d hear from me on this one! You are correct with the younger athletes on the floating model. Marek is correct with the older athletes and “sprinting the 200. With H. S. athletes I first train them to sprint the entire 200, establish some good race modeling and times. Then in duel meets, I have them employ the floating technique and see which way gives them a better time. As you know I’m very old school so even as a Masters I still sprint the entire way. Son’t forget though, your second transition in the 200 is at the 100m mark where your race modeling sling shots you down the track. Latif, a million thanks for changing the world of T & F for the better! Tim Graf, 1980 200m U. S. Olympic Trials.
April 21st, 2010 at 7:25 pm
I was a 800 guy that dropped down to do the 400 and the 200. The idea of floating was strange to me when I first heard it and did not see results in my athlete’s at first. Then I realized it was more about relaxing then about anything else. Let me explain what I mean here. You keep everything the same just do not press it stay relaxed not limp or slow up, keep you form perfect with everything relaxed from the shoulders up and the core stable. If the core is stable and you have good strength then this will be easy. If your core is weak you will press to hard and loose speed or you will get limp when you float and loose speed.
April 21st, 2010 at 10:12 pm
Hi Latif.I like your commentry on method. However dare I make comment on technique displayed by the athlete. Did not stay down long enough after the start and a Crossing arm action not ideal Excellent turnover, perhaps more knee drive could help but had good posture PS What time would this runner do for the 2
Regards Marcus Arnold Australia
April 21st, 2010 at 10:28 pm
Latif and Marek:
Great discussion about floating. I will give you this perspective from someone who was both a 100 & 200 guy who sometimes got drafted into the 400. I always had a great start, worked on it more than most other sprinters. This served me well in the 100, not so much in the 200. As an inexperienced high school sprinter in New York I experienced running out of gas (although winning, barely) in the 200. My plan at the time was get as far in front of everyone as I could in the first 100 (yards back then) and then hold on for the balance of the race. I then discovered floating by accident as I was coming off an injury. Our 4 x 220 team was practicing for a big meet and I was serving as a pace rabbit for the 2nd leg guy supposed to be going around 75-80%. I found myself very relaxed and floating around the curve and when I finished the guy I was pacing for was mad and said to me “I thought we weren’t supposed to be going full out.” I explained that I wasn’t and from that moment really concentrated on that relaxed floating/striding where if you get it right, you don’t lose speed but do save energy, which I know sounds contradictory. But as Latif says, when you “feel” it, you begin to understand it and then can utilize it. And oh yeah, I will be running the 200 in the 50-64 age group of masters next summer.
Thanks for all of the insights and tips Latif. This is a GREAT site for those serious about training and coaching. All the best to you.
April 22nd, 2010 at 1:52 am
thank you for evry thing
April 22nd, 2010 at 5:59 am
I’m quite new to coaching and wondered what you would sugest for running a good 400 then.
April 22nd, 2010 at 8:17 am
Panama Kid (6) – outside lanes are better because the turn isn’t as tight. On an 8 lane track I prefer lane 5 or 6. On a 6 lane track, 4 or 5.
LT
April 22nd, 2010 at 8:19 am
Jenifer (8) – I do a blind handoff in the 4×2. It’s essentially the same as you would in a 4×1, without the down start. I’ve seen people do a sighted 4×4 style handoff as well. It’s safer, but slower.
LT
April 22nd, 2010 at 8:28 am
Derick (9)- Physical strength is one way. More efficient running mechanics is another. More specific endurance work in practice would be the other element I would add to avoid rapid deceleration late in the race.
K.B. (10)- I wish I had some great advice on convincing old school coaches to change their ways. I would just start by telling the coach your idea and seeing what he says/how he reacts. Great coaches welcome new ideas. If he balks at the idea, you have to make a choice as to whether to override the coach or let the kid run it that way. I have learned that sometimes you have to jump on the grenade for your athletes, even though it eats at your soul. Because some people just don’t have the self confidence to change their approach. Good luck and let me know how it turns out.
Mr. Moen (11) – Congratulations on your success! I wish you the best of luck going for the record. I have a new sprints program coming out that I think will help you in that goal. So stay tuned.
LT
April 22nd, 2010 at 8:42 am
Tim (Graf) (13)- Of course I did and I would expect nothing less! The only reason I’m going to disagree with you being ‘old school’ is because I consider ‘old school’ to be a method or philosophy that is not in line with contemporary philosophy or training methods and I don’t think that’s the case for you. As a former world class sprinter, the pattern of grinding the whole race is natural for you. I’m making an attempt at getting back into competitive shape and I know that regardless of my ‘conditioning’, I’ll run the 2 the same way I did in college – all out to about 75m, relax a bit to about 95m and then slingshot the turn and lift all the way home. But I have no disagreements with grinding the whole race IF the athlete has the physical strength, mechanical and neuromuscular efficiency to do so. Great points as usual Tim.
LT
April 22nd, 2010 at 8:56 am
Scott (14) – That’s it exactly. Well put. Floating isn’t slowing down, it’s just not pressing as hard as you do during acceleration. As you know, conceptual understanding and experiential understanding are worlds apart on this issue.
Marcus (15) – You can always make a comment, even if it is a critique of my philosophy or athletes. I am not perfect, nor do I claim to be. I learn a great deal from all of you. That said, you are correct. I even remarked in the video that she pops up. This kid had chronic foot and knee problems. She ran in pain constantly and I give her a ton of credit for pushing through it all, mostly for her teammates because she was a member of two all state champion relay teams (4×200, 4×100), our school record 4×400 team (and school record in the 200). My greatest achievement with her was keeping her healthy *and* getting her faster. We gave up on the weight room, tempo work was on a bike or eliptical and speed work volume was minimal. Her PR in the 200 was 25.31.
Charlie (16) – Great insight. Once you ‘feel’ it, you can replicate it. But until that point, it’s trial and error. I play the harmonica, primarily the blues. To play the blues, you have to be able to bend notes. When learning, I heard and tried a million different ways to bend that 2 draw. Then all of a sudden I did it. Then I did it again. Now bending notes is completely natural. I think of learning to float in the same way.
LT
April 22nd, 2010 at 9:05 am
JRPM (12) and Mae (18) – I’ll cover the 400 in the near future.
LT
April 22nd, 2010 at 1:06 pm
I think I ran my fastest time with the advanced strategy and didn’t even know I was doing…I just went out there and ran, broke stagger, thought I was running too fast, and just tried to forget that and run as hard as I could after the 110. I ended up running my fastest time in my life that day, so thanks for the video…it really helped bring back to mind the best race of my life and the strategy that I used and didn’t even know I used!!
April 22nd, 2010 at 3:51 pm
Regarding Marek’s comment, it could be said that elite athletes (for example Bolt) run around 0.35 seconds slower the first 100 meters (in comparison to their best 100 time) and then, as they are already running they can achieve a second part lowering their best 100 time by 0.35-0.3 seconds. That would mean that your are doubling your 100m best time. Also, it means that they are saving energies, as Latif is saying. So, elite runners seem to have a very similar strategy. Sorry for my english, by I’m from Argentina.
Regards.
April 22nd, 2010 at 9:36 pm
Latif,
thanks for all of your great work! I can’t stress strong enough that a plan in the 200m is CRITICAL! My high school 200 runners consistently take .8 -1.2 seconds off their times in ONE week when we develop their 200 strategy for the time in the season. Since using AA 3yrs ago, my team has grown over 500% and we have been winning deeper into the season than ever before.
April 25th, 2010 at 3:11 pm
I am a new supporter to AA and would like to introduce myself to Mr. Thomas. My name is Jeff Withers, I am an international ex-professional soccer player from Montgomery County, Maryland. I have an upcoming debut with my company and I would like to extend gratitude to you and all of your helpfull insight. As movement specialists, we all need to have levels of communication, even if it is not your particular arena of sport nonetheless, appreciating individuals efforting a better outcome for their understanding and enjoyment from physical challenges and seeking solution in functional training. No games, just sport. Right!? Any suggestions or advice for the new small business owner would be greatly appreciated from such a resource as yourself and staff at AA. Cheers!
Jeff Withers, CCS
Full Spectrum Athletics
>>>Hey Jeff. Welcome aboard! My only suggestion, ultimately, is to keep checking the blog, ask questions when you have them, keep learning and apply the info to your athletes. If you’re a business owner, don’t spend all your effort on being a better coach, spend half your time studying business and especially marketing.
LT
April 28th, 2010 at 10:33 am
I would prefer one for speed and to get faster but it would also help if i could get one for conditioning as well. I am new to coaching.
>>A>It’s important to get out fast in the 200. So a good speed workout for running a faster 200 would be something like 4 x 40m out of blocks on the turn with 4 minutes rest. I’ll write it as I would speak to an athlete: Run as hard as you can for the 40m (put a cone down) and memorize how long you run for/how many steps, etc and try to run it the same way each time. That will help your start on the turn so you can get out and not start hacking to catch up. The next part of the speed workout would be 2 x fly 30m off the turn. back up far enough that, when you start sprinting, you hit the beginning of the 4×1 fly zone at full speed. Float 10m to the beginning of the exchange zone. At the exchange zone, build up again so you slingshot off the turn by attacking through the zone, focusing on quickly recovering the heel underneath the hips, running ‘hips tall’, stepping over the knee and driving the foot into the ground. Attack with the arms, down and back. It’s not enough to just run fast, you have to try and do it the way I just said or you’re just making the same old bad habits worse. That’s a good speed workout.
For conditioning in the 200, you only need so much. (Sprinters are only going to be running, assuming they are in high school and let’s say, for the sake of simplicity, they are girls, roughly 25-27 seconds. So everything should be based on speed, speed endurance and technical feedback from the coach.) For basic conitioning as recovery work from your speed work, 10 – 20 x 100m @ 70-75% is more than sufficient. If you want something more lactic acid/anaerobic conditioning based that isn’t full speed endurance work – something like 4-6 x 150m @ 85% with a walk back recovery is a good, specific workout. If you want to do something longer and faster (in case you’re running a lot of 100s and 200s in meets but not really many 400s) a workout like 300, 250, 200 @ 90-95% with 10′ rest would be good, especially if you aren’t finishing races well. Just make sure you do the 300, 250, 200 workout as a replacement for a speed day. You can do the other 2 in addition to your speed work, just don’t do the 150s the day before speed work.
You have to make sure you separate the training of energy systems or you’ll fry your athletes’ bodies because they can’t adapt to or recover from the overlapping intensities. I call it neuromuscular anarchy!
That should get you started Coach Florence. Feel free to ask further questions.
LT
April 28th, 2010 at 8:14 pm
ThAnks LAtif!! i trust your workouts and advise on these and know my athletes will improve their times and be able to stay on the next level. And dont worry im sure i will hAve A lot of questions to still Ask.
April 28th, 2010 at 10:24 pm
can i have a full schdule of sprints jumps and throws for high-school level,for modrate climate.thank u.
April 29th, 2010 at 7:52 am
(30) Bradley – Anything I can do to help a committed coach who is willing to do what it takes to get better
(31) prasad – HAHA. You must be new here. If you send me your address, I can mail you the keys to my house as well
LT
April 29th, 2010 at 9:31 am
Latif it looks like I am going to get some extra time to work with some of our youth runners in the 200 & 400. Thank god my old school coach is going to let me teach the floating method to them. My question is I will have probably an hour or so one day a week to give extra training what do you recommend that I do? After a warm-up should I have them do some fly runs? Should I also end the session with them running at least a 200 and 400 with the cones set up for them to know where to float from? I really want to get this right cause I have some kids who can make noise nationally. Thank you.
April 29th, 2010 at 1:26 pm
Which plyometrics good for competition phase?
April 29th, 2010 at 7:30 pm
Great article Latif, it is very helpful and will help my athletes bunches. Is there any way you could make a long jump article to aid me in teaching my athletes? Preferably including how to get height off the board. Thanks!
>>>What specifically do you want to know about the long jump? I tend to speak like I’m talking to athletes, so this is what I would say to mine: If you’re not getting height off the board it is likely caused by:
1. Overstriding the take off step so all your hip height comes before the board and you get no ‘pop’ off the board.
To fix, run approaches. You could add a ‘coach’s mark’ 4 steps in or 4 steps out so (the coach) can see where the problem in the approach is. or
Do short approach pop ups, focusing on maintaining neutral head/hip position at take off.
Do short approach jumps, focusing on the above.
2. Insufficient driving of the swing leg. If you don’t drive the swing leg hard off the board *and* block the knee at belt height you won’t get full extension off the take off leg, won’t get any power off the board and, subsequently, no height.
It’s probably a combo of these 2. The coach should be filming jump practices and breaking them down for athletes.
This winter I had a jumper who, with very little practice, jumped PRs simply by doing a lot of foundational skill work: Run, Run, Jumps, Skipping for height and distance focusing on blocking the swing leg and rolling heel to toe on the landing, short approach pop ups, short approach jumps.
I’d stick to the same but add full approach work in. Just make sure you have someone watching to make sure you’re not overstriding your last 2 steps or opening up the knee angle too early instead of driving it hard and blocking.
But if you have more specific questions or questions from this response, just ask.
LT
April 30th, 2010 at 2:23 pm
(33) K.B. – To me those are two different workouts. The fly runs are good for developing top speed and floating, especially crucial for your 200 types.
The special endurance runs you speak of (200 or 400 with cones) is a race modeling workout. Your 400 runners are never going to hit top speed (I hope) in the 400, so it wouldn’t be a fly run in the true sense. If you’re going to do race modeling for a 400 and use cones for the floating (it’s still floating, just not at full speed) I would break it up into 200m segments. The first 200m. 100-300m. 150-350m. The last 200m. But more important is that they run at the intensity that these segments dictate in the race.
For your 200 runners, it’s a different animal. Take a look at the 200m suggestions I give #29 Bradley Florence.
LT
May 3rd, 2010 at 8:20 am
Much respect Latif on the first part about the 200 but I’m confused about the 400. I have a few kids who try and run the 400 hundred all the way through with no race strategy. I’m trying to teach them where to go hard from, float then pick it up again. I know they go out hard for the first 100 but where should they start their float from? 150 through the turn then reaccellerate? run strong but relaxed the last 90? That’s what I’m trying to figure out. Thank you.
May 4th, 2010 at 1:22 pm
(37) K.B.: I’m going to specifically address the 400 soon, but the answer depends on how old these kids are to a great degree.
LT
May 5th, 2010 at 1:18 pm
Latif most of the kids I have range from 10-14 years old. How long are you going to make us wait for your 400 advice? I’m like going through withdrawal symptoms waiting on it. Picture the scene of pookie from ‘New Jack City’ that’s how I am everyday waiting for you to drop it.
May 7th, 2010 at 11:49 am
(39) K.B.: HAHAHAHA. Beith and I laughed our asses off at your New Jack City reference. Classic!
If not next week, then definitely the week after. I just finished (we literally mailed out the DVDs to our distributor today) my new CST for Sprinters (11 DVDs, 9 hours and a 60 page manual) so I’ve been behind on my blog posts. But it’s coming, man. LOL
LT
May 10th, 2010 at 10:29 am
Hi Latif,
When will the new CST for Sprinters become available? I also have to piggyback on KB’s request for the advice on 400 meter running. I have a 14 year old who is preparing for county this Saturday. We have a race strategy that I can see is going to be ineffective after reviewing the advice on this site.
I beg of thee..please don’t leave us Pookies out there hanging like Scotty did in NJC.
>>>Chenel – HAHAHA just because you and K.B. keep it so real, I’ll put out the 400 video this week. CST2 will be available starting Monday May 24. 9 hours. 11 DVDs. 60 page manual.
LT
May 11th, 2010 at 8:57 am
Thanks Latif. Me and my track club called the “Cash Money Brothers” appreciate it.
May 19th, 2010 at 10:10 am
Would this program be good for someone to teach themselves with?
May 19th, 2010 at 1:19 pm
43. Joe – Absolutely.
June 12th, 2010 at 7:59 pm
Hi, could you show me some drills to improve my stride length. It’s really short. Great video by the way.
June 12th, 2010 at 10:01 pm
You should go to Athleticquickness.com. They do isometric training with resistance bands. I am trying this out.It has been actually working. Also in a few days, if it is okay with you, I would like to send you a video of me running the 100 meter, and if you could tell me what’s wrong. Also great video. I am a 200 meter runner and I will put this to good use.
June 23rd, 2010 at 5:13 pm
Hi My name is Eric Chen and I’m 14 years old. I competed in the district hershey track and field games. i got first place in the 200 meter run 30.3 sec., third place on 100 meter run 14.615sec. and standing long jump. ill be going to the state meet on june 26. I’ve thought of trying to increase my speed.I tried all out sprinting the whole 200 and it was the first time id done 200 in my life. in the last about 50 meters, i felt a feeling of weakness i’ve never had before like i was running really slow and i could’t push (accelerate) any more.i think Ill try your method in the state.
June 28th, 2010 at 11:09 am
andre: You’ll have to scour the site for those kinds of videos and/or search for my name on youtube because I have some stuff there and will be updating that page fairly soon.
Andre: Isometric bands are a viable supplement to your training, but certainly not a system of training. I wouldn’t do isometric work for much more than 10% of overall training.
Eric: Good idea. I’d say you’re just not physically strong enough yet to maintain for the whole 200m.
June 30th, 2010 at 7:55 am
Irun the 100 and the 200 i have just turned 17 and run 11.3 for the one and english schools is 11.1 i think my start is where im not getting it my acceleration is great but i am normally out the blocks last and i stand up straight away and find it so hard to stay low i try think stay low but pressure gets to me and i just run for my 200 i run 22.6 and my bend is strong i just always think flat out bbut i never do because think i will tire to easly any advice and how many times a week should i train
July 15th, 2010 at 8:25 am
Latif you speak toooo much just come to the point.
July 15th, 2010 at 9:55 am
TJ: indeed.
August 12th, 2010 at 1:50 pm
hi my name is nakira im an athlete and am a sprinter doing cross country 1 a week is that good for me and im playing soccer
thx very much nakira
August 12th, 2010 at 1:58 pm
hi my name is nakira hall and i run for the delco stallions track club i run the 50 meters with a 7.67 and 200 in at 30.45 and outdoors 100 in at 14.76 but when im doing the 100 i never can go faster then that time even thought i try to push it even harder i want to know why and when i ran in the junior olympics i didnt do so good and i went back when i knew i was all pumped up and ready but thats over and now im focusing on indoor and i wanted to know is it good that im doing cross country once a week and playing soccer
thx for having the time and plz write back nakira
August 13th, 2010 at 12:27 pm
Hi Nakira. Even though it sounds crazy, trying to run faster or ‘push it harder’ is the opposite of what you do to run faster. To run faster you want to run as fast as you can with the *least* amount of effort possible. Also, if you’re playing soccer, I would recommend NOT doing cross country. Soccer is more than enough *and* running cross country is the LAST thing that’s going to improve your 100m time.
August 13th, 2010 at 12:59 pm
Hi Latif I am LukeBoys I am 17 and im hoping to be in the london 2012 olympics and your videos are so insperational and the help me so much it took me 2 years to finally beat my friend at 100m and he was the second fastest in my whole high school maybe one day i will be able to beat one of the best.
Thanks for your work, your the best if I become a champ I wont forget you.
August 14th, 2010 at 6:33 pm
latif,
i am having trouble getting your videos to play all the way through. they freeze up at about the 3 minute mark. any ideas or suggestions would be appreciated.
thanks
mike
August 18th, 2010 at 2:42 pm
mike lane: Not having any problems here or any other complaints. Try updating to the most recent version of Flash and/or Quicktime.
September 17th, 2010 at 9:04 am
…
First point , A big thanks for you to open my eyes….
September 20th, 2010 at 9:22 am
Good day,
My name is Noel Jones, am 53yrs old , 6ft 2ins, 225 Ibs, i received your email with the training video, i recently lost 45 pounds and i am training in the hills of Trinidad nd Tobago , where i am located presently caring for my father who have Alzheimer, my best times in the 200 meters 22.7 and i finish with my spikes have off my feet, i believe that i could have done much better if my spikes didn’t slip off my feet, i have mentained exercising through the yrs but i never did try to compete, i would like to know if you can help me to train for the seniors master in the 200 meters i believe i can clock very good times at this age, is there information you can send to me that will help be perform at my top level, thank you very much
noeljones
September 20th, 2010 at 10:41 am
Noel – I highly recommend this program:
http://www.CompleteSpeedTraining2.com
October 6th, 2010 at 11:17 am
hi, my name is jose montilla, and i am a baseball coach, i need to improve the speed to my short stop, what should i do?, he runs(7/7,1) on 60 yards dash, i want him to run 6,8 / 6,75. what kind of plan should i do to make this kid faster?
November 3rd, 2010 at 11:22 pm
I personally love the 200, I also love the 4X2 relay or the coed sprint medley, but i am afraid to go too fast for my legs. I was running the 200 in a competition and I felt like I was going to fall over face first, so I slowed down. How can I fix that, my form is usually perfect but I feel as if I am leaning forward too much but I also dont want to run with a a straight up and down posture. I cant find a medium.
I run the 400 as well (my second year),however I only pr’d once by one second this year and the rest of my times are always the same(first year I started with a 68, and my pr was 62sec). People say when I take on the back stretch I a great stride, but my momentum slows down right as I hit the 100 starting mark. How could I change my technique to get a faster time.
Thank you for your videos and time.
November 3rd, 2010 at 11:25 pm
I also have a friend who runs with me, almost as if when I leave HS she will take my place. She has what our coach says soccer arms, where she does pump them at 90 degree angles instead they are side to side movements. How can we improve that and what would you suggest?
Thank you again:)
November 7th, 2010 at 4:23 pm
Brooke: You’re trying too hard so you’re leaning forward so your center of mass is out in front of you so you have poor recovery mechanics because you’re not in a position to apply force to the ground so you’re decelerating faster. Going too fast for your legs isn’t possible and it you’re having that problem in races, I hate to be the one to say it, but your form can’t be anything resembling perfect or this wouldn’t happen, even in a bad race. To improve arm action, practice running with correct arm action. That’s not one of those things that requires fancy drills. It’s a focus issue. If I had to make a guess at what’s going on in your situation, I’d say that you need some help learning more consistent running patterns and technique.
November 9th, 2010 at 7:26 pm
I never knew how to run the 200. I’d run all out. I’m 23, I ran track in college for a D2 school(graduated in May). I’m going to run un-atached this season though. Beginning of my 4th year in college I pulled my hamstring and I ended up going 11.27, 22.23, 48.10. Over the summer I did Clyde Hart’s 200 workouts with fast 500s and hill work for 5 weeks. I ended up going 47.7 and 15min later 21.80 in running shoes, handtime, alone. I did my own training for the 1st semester of my 5th season since my indoor eligibility was gone. I opened up first meet at 49.72, coming to a complete stop at the cut in to avoid a collision and weaving in and out. In the relay I ran 48.8 anchor leg. My coaches made me work with theteam after that and I ended up going 51.8 a month later. I ended the season at 11.45, 22.62, and 48.23. But this 200 advice will come in handy. I did open up my junior season indoor with a 22.62, I suffered from a stress fracture after that though. I still have so much to learn in track.
November 28th, 2010 at 3:10 pm
Hi ,
I watched the 200m video . I will be using this strategy at my first meet. I would like to know how to properly run the 800 and 400m. I’m a mid-distance sprinter. I am a senior in High school , I would love to have the opportunity to train with you .
Ashley
December 10th, 2010 at 10:48 pm
Hey Latif Thomas,
I’ve been following your videos and excercises for a couple of years now. I am an athlete, I play 3 sports at the High School level (football, basketball and track). My favorite event happens to be the 200m and triple jump, but I am good at the 400m as well. Im not a 100m sprinter because it takes longer for me to build up to full speed. For the past couple of years its been me against the world. My sophomore year which was last year(2009) in track I dropped my 200m time by about 1second. I run in about the 22’s 200m now, and was wondering what advice you would have for someone like me. I don’t hae a job because I play sports all year so I can’t afford your complete speed training program, but what advice would you give someone like me. What workouts should I do? I’ve used the resistance band trainings, and ive used weight training as well, I haven’t had a chance to do any plyos, but if you think those would help alot please tell me. Thanks
-D’Vaughn
January 2nd, 2011 at 7:38 am
Hey Latif,
I’m 19 years old and training form the last 4 months.My PB is 11.3.I can squat for 400lbs and SLDL 286lbs.I’m spending 2 days a week on speed work 2 days on endurance and 1 day on slow tempo..I just have 3 months and have two touch 10.8 at any cost..My height is 5 feet 9.5 inches. and body weight is 144lbs.Please suggest me something i should focus on.
Thanks.
January 5th, 2011 at 4:21 pm
Hi Latif,
Have read with interest your articles on how to run a 200 and 400m race would like your feedback on how you would coach U17 Women to run the 300m.
Thanks Ken
January 6th, 2011 at 8:40 am
Turab: Get faster and stronger.
Ken: I write out how to run the 300 in Complete Speed Training 2 and did a video in my Master Class which I will make available publicly in the next month or so.
January 8th, 2011 at 10:58 pm
hi coach latif! im a distance runner from a track and field team. i would like to say that all of your articles have been a great help to the sprinters of our team. however, the team is having problems with the overall championship in our meet because of our weak distance team. hence, im just wondering if you have a colleague or friend or know of somebody who does the same for distance runners; who is also a developing coach willing to share information and secrets the way you do in sprinting. it will surely be of great help! thanks and more power!
February 28th, 2011 at 3:28 pm
justwanted to say thank you forall youyr great info u have out there my 14y oldson runs track 100 200 and 400 meter relay he always seems to start theywon every meet now hes in 8th grade with track starting in abouta month live in chicago winter bites have been doing alot of weighted squats,deadlifts,cleans weighted lunges,wall rons ploarm swing drills seen clip on u tube with coach tom tellez alot ofstretching oversummer work alotwith weighted sleds, hill runscardio ,bodyweight,resistant jumps runs ive been doing this since he was 10 i plan on buying your complete speed training just havet to make sure that its what u hype it up to be cause i also have a 8yr old and 11yr old who i train reguraly any good indoor drills i can use til it gets nicer outaboutanother month thanks again ur information has been invaluable to me and mines
April 7th, 2011 at 10:07 am
Coach Thomas, Great video on running the – 400. My grandson is 14 years of age runs the 400. I think he has had good times up until this year. We don’t have a real Freshman track program for our High School so he competes at the JV level.I timed him at 56.7 in his last meet, finished 4th out of “3 heats”. I told him he needed to do more planning and I think your comments will really help him. I guess his real – continuous – problem is – his left Quadricep – just doesn’t ever get real loose (always) some pain after running. He looks as though he might weigh 140 pounds – but weighs out at 168 – all muscle, they look to be wound tight as a clock spring! Thanks again will look over your complete Web-site
April 23rd, 2011 at 10:25 am
Dear Latif,
I’m Rudy 49 yo. In June I’ll be participation on Indonesian Athletic Master.
What your advise bout my program, last year (2010 Sept) I has got 27.63″ on 200 m.
Thank’s for everything
Yours faithfully,
Rudy
May 28th, 2011 at 10:51 am
Hey Latif Thomas, I am a 16 year old student from Greece and I have been training for a year, but I go for training just once a week because I am bored. I have decided though that that has to change… We normally have training 6 days a week. I am naturally stronger and faster than the kids of my age without any training, but when I have a race or training I always get disappointed by my results… I do the 100m at about 12.20 and the 200m at 24.80 or something… You can see on your own how awful they are. Anyway, my point is that I have noticed something. There are some days, especially near the summer that I feel completely different and when night comes when I run I feel that I am gonna “fly”… Although normally I get easily tired, I can run with almost no effort for a relatively big distance without getting tired and I feel great. My speed is also greatly increased, it is not just in my imagination… I have asked some friends of mine who are great athletes (one of them is 15 and has run the 100m in 11.07 seconds, but he has been training for 7 years) and they’ ve told me that they have never felt anything like it. They are always in shape and always have great results. I have been looking for somebody who can tell me what’ s happening to me at those moments. I have noticed that this happens to me from about 20.00 to 23.00. Please, if you know anything concerning this matter, just tell me…
June 19th, 2011 at 8:44 pm
I was just wanting to say thanks to take out time to give advice to us younger runners i run the 200 at 24.10 now and 400 at 48.22.
p.s. are you going to do any hurdling videos to
September 21st, 2011 at 5:08 pm
[...] How to train 200m runnersApr 21, 2010 … You are a great resource of information to a variety of coaching levels. I agree with the … I greatly respect the work that you are doing to educate the coaching profession in general. For whatever … Marek Wensel. Latif Thomas … [...]
January 12th, 2013 at 12:40 pm
Hey Latif, i just wanted to ask you something. I run the 100m in 11.10 and to train for the 200m I run 300m and 350m but my times at those distance are high as 46 in the 350m and 39 in the 300m, but i also do 150m in 16.50. Are my high times in 350m and 300m are going to impact on my 200m time or just the fact that i am fast is going to be reflected on my 200m.