When doing 200\'s after a run, or strides after runs is it better to run them \"all out\" vs running at a moderate-hard pace. I just began to add these to my runs 3 times a week. Any advice is greatly appreciated. Also I do about 3 or 600m worth of them, how many should a person do per day after a run of any sort?
200m is long for a stride. I prefer 100m, or if you must go longer, 150m.
If you're running 200's, you certainly don't want them to be all out - it'll be much more of a workout than a positive stimulus, a way to remember how to run fast, and work on your form.
My rule of them is run the first third focusing on form, gradually accelerating throughout (should not start at a slow trot, but leave enough in the tank), the second third is run as fast as possible while retaining the fluidity and ease of motion, and the last third decelerate (while again, keeping form). You should be able to stop five meters after you've crossed the line - any more than that and you were running too fast.
One should also be able to run each faster than the one before it. As your muscles loosen and get used to it, this should come naturally - it should not be forced.
I schedule "4-8" of them. Depending on the runner, some like to do 4, some 6, some 8. Six should be within everyone's zone if you have a group - some will run a bit slower than usual to accommodate and some will run a bit faster but it'll work out.