200 Meter Dash Tips

The 200-meter dash is not as popular as the 100 or 400 meters, but it is a demanding track event in its own right that requires stamina and all-out speed. Success in the 200-meter dash is a mixture of talent, planning and technique.

  1. The First Leg

    • Because it is impossible run all-out for the entire race, it helps to break the 200 meters into sections. The goal is to conserve your energy for the final leg. In the first 40 meters after you leave the blocks, however, try to reach your maximum speed as quickly as possible.

    Middle Portion

    • Some coaches break the middle portion of the race into two legs: 40 meters to 120 meters and 120 meters to 140 meters. After you reach the 40-meter mark, begin to conserve your energy. Aim to run at about 80 percent of maximum. Keeping your head up is one way to accomplish this. From 120 to 140 meters, start to increase your speed again. Drive with your arms, almost as if you are breaking out of the blocks again.

    Final Leg

    • It's counter-intuitive, but during the last 60 meters of the race you should strive to stay relaxed. If you strain to reach maximum speed you will tense up, reducing the effectiveness of your breathing and muscles. Breathe, keep your shoulders loose and relax your arms and hands. Sprint the last portion as fast you can and run through the finish line.