How to Run Faster in the 200

How to Run Faster in the 200
The 100-meter dash is a challenging race at first. Discovering all of the variables that make a great runner can take not only time but trial and error. Many people who race the 100-meter dash wouldn't think it to be much different than a 200-meter dash. That is, until they've raced it. The shorter distance makes it easier to keep a faster speed, but when the time you need to run is doubled you tend to run into difficulties. There are certain tactics and tips that can help you run a 200-meter dash efficiently.

Instructions

Difficulty: Moderately Challenging

Step 1
Do exercises to increase your breathing speed and lung capacity. While it is important to keep your muscles strong, you cannot rely on this solely. Your muscles rely on energy to work and energy comes from blood and oxygen. Not enough emphasis is put on working on your breathing ability. Take some time out of your day to do breathing exercises.
Step 2
Breathe fast at the starting line. Not only does this help to calm your nerves by concentrating on something else, but it prepares your body for the run ahead. Runners have often been caught off guard at the starting line or suffered a second's loss due to that instant jolt as the race begins. This, in essence, helps your response time.
Step 3
Claw the ground. Relying solely on your heels can be a setback when it comes to a quick start off the line. Pushing off with your heels often pushes the ground backwards instead of pushing your body forward. Instead claw the ground and push off with your toes and the balls of your feet.
Step 4
Don't over-stride. Many make this mistake in trying to keep up with others. Putting your lead foot in front of you serves as a brake instead of helping you run. Keep your form as best you can and avoid over-striding at all costs.
Step 5
Remember the circle. Too many runners often forget that their feet don't just move horizontally but form a circle when you run. Don't just power your feet forward, power your feet up and down.
Step 6
Don't lean back. There are many runners who will make a beautiful head start only to lose it a few meters in. They lean back and make their legs pull them rather than keeping a slightly forward lean and letting their feet claw the ground, pushing them forward. Leaning too far backward or forward can also result in not allowing your lungs their full stride. Keep your form and make sure to keep your body at a slight lean forward.
Step 7
Loosen your body. Your body will fight against itself if you're tense. It also uses more energy. You must always run with a good posture, keeping your hands loose at your sides. This helps keep your body remain relaxed, yet ready. In this, you will find running much more fluid.
Step 8
Hold your form straight and steady. The only thing that should move is your torso and shoulders. Your arms should come to about an inch to an inch and a half away from your chin. Never run sideways and never move your head. Things like these will use needed energy and when you're running a 200-meter dash you'll find you need all the energy you can muster!
Step 9
Pick an object in front of you and run towards it. You'll find too often that runners get distracted with the person in the lane next to them. A way to help this is to pick something in front of you and run towards it. Think and go forward at all times.
Step 10
Never give up. Often you'll find that someone stops exerting as much energy in their running because they get cocky. They think they're going to win because they've got the lead and they slow down. If you have the lead and slow down you could very possibly lose the race. No matter what type of runner you are, the race isn't over until it's over.

Article Written By Christopher Williams

Christopher Williams has spent over 11 years working in the information technology, health care and outdoor recreation fields. He has over seven years of technical and educational writing experience, and has brought strong skills and passion to the Demand Studios team in articles for eHow and Trails in 2009.

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