How do you run the last part of a 200m? Can't break 28s

How is being short an explanation?

I'd say you were going out too fast, not by much. Maybe trying to get some "time in the bank" the first 100m? If your legs are starting to buckle or tire at about 150m, you probably need to do some 300m of 400m repeats. Try running 150m and see how that goes, if you can to that at sub 28 second pace, then you can work on the last 50 meters.

Float from 60 to 130 meters, then kick for home.

You can accelerate but your stride length and overall power are lacking.

There is no real easy solution. Longer legged people will start having an advantage once you come out of drive phase in any sprint or short repeat.

For you given your size, you're going to have to focus on knee lift, running tall, and toe off to maximize what you can with your short legs and increase your stride length as much as possible. Then you're going to have to increase your stride rate and speed endurance to keep up.

It is easier for shorter people to move their legs faster, but speed endurance doesn't change much based on size, and taller people will easily run faster once they're moving because of stride length.

So work on your turnover, speed endurance, and sprint form.

An actual sprinter wrote:

You can accelerate but your stride length and overall power are lacking.

There is no real easy solution. Longer legged people will start having an advantage once you come out of drive phase in any sprint or short repeat.

For you given your size, you're going to have to focus on knee lift, running tall, and toe off to maximize what you can with your short legs and increase your stride length as much as possible. Then you're going to have to increase your stride rate and speed endurance to keep up.

It is easier for shorter people to move their legs faster, but speed endurance doesn't change much based on size, and taller people will easily run faster once they're moving because of stride length.

So work on your turnover, speed endurance, and sprint form.

Don't listen to this guy. Stride length has nothing to do with leg length. You only last until 60-80m because you're going all out and they aren't. The solution is to get faster. It's like me asking: my 400m PR is 60 seconds, why can I only keep up with a 4:00 miler for one lap.

^^^

I don't think it's the same. A 200m sprint is much more anaerobic.

svvdfv wrote:

^^^

I don't think it's the same. A 200m sprint is much more anaerobic.

What does being more or less anaerobic have to do with it?

They are faster than you. That's what is actually happening. It's not so much that "you can keep up" but rather that they take a bit longer to get up to top speed.

SMJO wrote:

They are faster than you. That's what is actually happening. It's not so much that "you can keep up" but rather that they take a bit longer to get up to top speed.

what is speed then? What makes someone faster than someone else?

stride length + stride rate + acceleration + endurance. Those 4 things are the differences between fast and slow. If you're getting beaten its because the person faster than you is doing one or more of those 4 things better than you are.

The solution? Maximize each of those 4 areas.

Not a sprinter wrote:

Today I ran some repeats on a dirt track and it was windy. Believe it or not, I am running almost the same speed with or against the wind. There's .5 of a second difference max. It's a strong enough wind, you can feel it standing.

I have a fast take off, but once I hit 60m or so it starts getting awkward, it's actually more comfortable running against the wind the last 100m.

I never broke 28.00. But I can take off with guys that run 25-26. I always lose them around 60-80m.

One explanation is I am short, 5'5, but is there something I can do to improve to maintain the top end speed? How do I train for it?

Do I just keep running them as fast as I can?

I really am a sprinter.

The first thing to do is to understand what Usain Bolt told Yohan Blake before he ran 19.26: hold back at the beginning. You can only run more or less at your top speed (using alactic energy stored in your legs) for 7 seconds and most people can only run close to their top speed for about 15 seconds. The slower you are, the longer you need to hold back. I know it sounds counterintuitive, but go a little slower until about 120, then hammer it the rest of the way, and you will go faster. How long you hold back depends on how fast you are and your fitness at sprint speed: It's not how long you can run, it's how long you can run FAST that matters here.

Do some all-out sprinting at about 15 seconds. Your production of ATP by anaerobic means is maximized at this point, so running harder trains you to produce more ATP.

Do some overdistance. At least 250 meters at least 80% speed. One common workout is 300-200-100 with about 10 minutes rest, and these ARE run hard (special endurance/speed endurance). But sprinters primarily develop anaerobic capacity by running at 80-85% speed with rests of a few minutes. Mine here is typically 4X4X150 track diagonals with rests of 60 sec/10 min, which is effectively 4X600 run on grass, and running a lot on grass is what the Jamaicans do. Similar workouts might be 6X300 at 80% or 4X400.

I should of added that I do accelerate faster than all of the guys for only 50 meters. We did random drills last winter, we would do push ups/set ups for 30s then get up sprint 50m. I beat them every time even when Id go at 80%. I am just quicker for the first part.

At the end of the 200m I am tired because it's a sprint. But I am not slowing down because of going out too fast, I could actually hit top speed quicker, my take off is quick (for a distance runner). Once I hit top speed I can't maintain it I just start falling apart and the best way I can describe it... it's just more awkward than me being tired.

Does this have anything to do with weak lower abs? That is definitely my weakest body part..

An actual sprinter, I like your reply, that's exactly how I feel when I am sprinting, you have it spot on. The first thing I notice is my knees.. I feel like if my knees were going higher id have a better chance at holding the speed.

I am not worried about my turnover. I feel like I can go as fast as I want. Until I hit top speed, then I struggle.

Can you tell me how to train speed endurance and sprint form?

Also, you are right, I am not that strong.

I'm a distance runner but Id like to run 25-26s or of course faster.

But getting out quicker means you are spending more energy and managing this energy is John Smith's main thing. You should NOT be getting to 50m faster than people who a significantly faster than you, and doing so makes your situation worse because your spending (wasting) more energy than they are.

The not being able to maintain top speed part....

You are a distance runner so you don't normally run at top speed like real sprinters. Part of this is acceleration power and speed endurance. But part of it is neuromuscular. You may be trying to run at a faster rate in the 200 than your nerves are used to firing at, and in this situation you will feel almost unstable. The way to deal with this is a workout like this, which is flying starts:

From a standing start GRADUALLY accelerate to top speed (anywhere from 25 to 45 meters, depending on your conditioning). You have a cone at this point.

MAINTAIN (don't push for more) at top speed for 30 meters (you have a cone at this point).

Do 3-6 of these with 5-10 minutes rest.

When you get to the point that you don't feel unstable, the workout doesn't work any more. Some coaches use 60 meter flys rather than 30 (I do these myself) but you have to be in shape to maitain for 60 meters, and a lot of people can't without significant speed endurance work, what I mentioned in the post above.

Really? holding back? I think I see what you are saying, if I did that I would control my legs for a longer period of time but will I really go faster? I have another session of 200s next week, I will try it and burst at 120m instead of early.

Not a sprinter wrote:

Really? holding back? I think I see what you are saying, if I did that I would control my legs for a longer period of time but will I really go faster? I have another session of 200s next week, I will try it and burst at 120m instead of early.

It's no different than when running a mile. Do you sprint the first lap all out? No, you pace yourself. Do the same thing when sprinting.

Often it's your arms that tire at that part of the race and the legs slow in sync. A good drill is the arm run motion holding a plate in each hand, sets of 60x10b for each arm help. Do it in front of a mirror to watch your form.

I like your flying start workout, that sounds like a good way to practice top speed before it gets too awkward. I will try it with a cone, thanks.

As for the 50m drills, I am actually faster than them for 50 meters, this is why I posted this, they all beat me at 200m, every time. Even at 80% effort of energy, getting up and moving my legs is far superior than everyone else (for 50m). Some of those guys can run 25s for 200m. At the end of these drills I am still fresh and could go on and on but they had enough.

This is random.. but I was a good high school badminton player before I started running. Maybe it's from years of moving my legs on the court, with being short, legs move fast.

Not a sprinter wrote:

I'm a distance runner but Id like to run 25-26s or of course faster.

you have an endurance problem, not a speed problem. distance runners will improve more at 200, 400, etc. by getting in BETTER SHAPE, not by doing something magical that will increase their top-end speed significantly (if such a magical thing existed, you would've done it already & not become a distance runner!). how many miles a week are you running?

This year so far I averaged about 50-60miles/week (I ran all year).