How to Get Faster at the 200 M

The 200-meter race, a demanding competition, requires an equal amount of strategy, technique and speed. Many 100- and 400-meter sprinters compete in the 200, so you will often face a diverse field of runners. You must not only prepare physically for the race, but also know in advance how you are going to run it, and then execute your plan. The right preparation can mean the difference between finishing first and finishing last.

Things You'll Need

  • Sprinter track spikes
  • Sprinter shorts and shirt
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Instructions

    • 1
      Breathe deeply before the race starts to run faster.

      Breathe deeply at the starting line as you get into position to start the race. Breathe hard and deep while running the race to give your muscles as much blood and oxygen as possible to perform at optimal levels.

    • 2

      Run the first quarter of the race at only 80 percent of your maximum speed. Begin to run at full speed between the 50- and 75-meter marks.

    • 3

      Refrain from running on the heel of your foot. Claw the ground with the ball of your foot, and try to make as little contact with the ground as possible.

    • 4

      Run with short, efficient strides to prevent over-striding because a longer stride makes your head bob and wastes energy and momentum.

    • 5
      This sprinter leans forward, not back.

      Resist the urge to lean back because it puts your feet in front of you and slows you down. Keep your upper body and head in front of your feet to maintain forward momentum.

    • 6
      This sprinter looks forward instead of turning his head to observe the competition.

      Resist the urge to turn and look at other runners because this will kill your momentum. Look straight ahead and focus only on pushing hard and finishing the race.

    • 7

      Run through the finish line, not just to the finish line.