How to Run the 200m Fast Without Getting Tired
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The 200m sprint, you either love it or you hate it.
As soon as you get off that bend, no matter how hard you push it can feel like you’re not getting any further.
So how do you run the 200m FAST without getting tired?
In this blog, you’ll find out how.
The Fluid Nature of Sprinting
Sprinting is fluid.
Each movement flows into the next.
Thinking of sprinting like this helps you to maintain a natural rhythm and speed throughout your race.
Instead of focusing on shifting from one phase to another, you should concentrate on:
Projecting maximally with each step: Every step you take is powerful and pushes you forward with your maximum force
Raising your center of mass with every step: A high posture is vital for running fast. Think of this like a plane that builds up speed and slowly begins to ascend into the air
Increasing your rhythm with every step: An increase in rhythm keeps your momentum going and prevents drops in speed. Here you’re essentially moving from a lower stride frequency to a higher one as you gain speed
Running Your Fastest 200m
In the 200m, there are certain things you want to do at different parts of the race.
You don’t need to concentrate on all of these at once…
Just one at a time.
The goal is to work on each of these parts in training so they become deeply ingrained in you when it comes to competition.
0-50/60m
Accelerate aggressively to build momentum.
The first 2 steps will probably be straight before you start accelerating into the turn.
Accelerate at around 95% intensity of a 100m sprint.
You’re building your acceleration to continue picking up speed.
50/60-90m
Maintain your speed without working extra.
You’ve accelerated hard, now you need to bring this momentum with you.
You’re not taking your foot off the gas, but you’re not pushing harder here either.
Think of this bit as a float.
You’re saving your energy for the next part.
If you focus more on the 400/200m, experiment with a longer acceleration.
90-120m
This is where you kick, and the most critical part of your race.
Through the curve use your last bit of energy as you come onto the straight.
This will give you momentum for the last 80m of the race.
This is the slingshot off the bend you’ve probably heard before.
120-200m
If you’ve done the slingshot well, the first 20-30m of this segment should feel easy.
Beyond that, it’s about holding on.
Think about feeling bouncy, and keeping your stride rate high.
Sometimes people will overstride to try and run faster…
But this slows them down as the stride frequency drops.
We recommend you take slightly shorter steps here more often.
In the 200m, you cannot run it 100% like you can in the 100m.
This is why a race plan like this is so useful.
We’ve both tried to run the 200m at 100% all the way round….
It doesn’t make for a pretty finish!
And it all falls apart around the 110m mark.
You will be slower if you try this.
Once I implemented the strategy I’ve just spoke about I PB’d taking over half a second off my time.
Training For The 200m
If you want to work on your acceleration:
Accelerations at different distances through 50, 90, and 100m checkpoints will be good
Try 1×30, 40, and 2x50m in blocks plus 2-3x timed 90m with full recoveries
If you want to work on your transition:
Try accelerations starting at different points on the turn finish between 30-80m from the finish
Try 1 x 90, 105, 120, 135m with 100-12 minute recoveries
If you want to work on your speed endurance for a strong finish:
Try 1 x 250, 200, and 150m at around 95% effort with full recoveries trying to stay relaxed and focussing on your technique
Conclusion
So that’s how you can run the 200m without getting tired and also train for it.
Is this different to how you run it right now?
Let us know in the comment box below.
Want help with your sprinting?
See how an Unstoppabl Sprint Coach can help.
Frequently Asked Questions
How can I run 200m without getting tired?
To run 200m without getting tired, focus on building your speed endurance.
Incorporate interval training and practice running at a high intensity for short durations.
Maintain good form throughout your runs and focus on staying relaxed.
How can I increase my 200m speed?
You can increase your 200m speed by improving your sprinting technique, strength, power, and running fast and doing it often.
Focus on explosive exercises like sprint drills, plyometrics, and resistance training.
What is a good 200m time for a girl?
A good 200m time for a female athlete can vary widely depending on age and skill level.
For competitive female high school athletes, times around 24 to 27 seconds are common.
Elite adult female sprinters may run under 23 seconds.
How many 200m repeats should I do?
The number of 200m repeats you should do depends on your fitness level and training goals.
For general speed work, 4-8 repeats are effective.
This allows you to nearly fully recover between each to maintain the quality of each sprint.
