How to Run the 200 Meter Dash Like a PRO

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7 ай бұрын

**12-week speed course**
www.udemy.com/course/12-week-...
Use this strategy to run the 200-meter dash like a professional.
If you have a body, you're an athlete and I'm here to help you improve. Not everyone can afford a coach but everyone needs one.
My Mission:
Educate people about physical fitness even if you can't hire a personal trainer.
Who am I:
Chase Wheeler is an Oakland-based Entrepreneur dedicated to helping individuals prioritize their health & redefine their wealth - from students to professional athletes to everyday working people, who want a health plan they’ll enjoy. Former UC Berkeley scholar-athlete and senior biotech/cancer researcher.
Contact me:
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Пікірлер: 48

@Nkpower21 7 ай бұрын

This was a great tutorial! The way you visualize different sections of the race was very helpful. Thanks!

@chasewheels 7 ай бұрын

Thank you! I know race strategy might be an uncommon topic because the 100,200, and 400 are considered ‘sprints’ but there is much more involved than just running fast :) I hope you checked out my 100m strategy video and stay tuned for the 400m game-plan.

@reggmac4281 7 ай бұрын

Amazing video. The editing, the content, and the pacing! More of these. Gold

@chasewheels 7 ай бұрын

Thank you! More to come!

@helios4425 7 ай бұрын

Any tips on how to improve the endurance part of the run ? For example I can run the 100m in 11.8 but something happens around 150m part where a wall hits me and slows me down that I finish in 25 seconds. I always say to myself, I should be able to finish under 24.

@chasewheels 7 ай бұрын

Hi great question. Yes you should be running faster. My answer would be to work on speed endurance. An example might be 8x150m. Try to pace the 150s at 24 sec speed (which is your goals) and give yourself full recovery (8-12 min) in between each rep. Your 150s should roughly be 18 secs? Allowing full recovery is the key to this style workout so each 150m is max speed. Speed endurance is quality over quantity. You should also get comfortable running the 400 meters. That will help tremendously

@helios4425 7 ай бұрын

@@chasewheels thank you for the advise. Why the pace at 24 seconds ?

@chasewheels 7 ай бұрын

@@helios4425if you are currently running 11.8 in the 100m then you want to pace your 200m training at 24ish. You know you have trouble running 24 pace for a full 200 so the goal is to break the 200m apart and run 150 repeats at 24 sec pace. This should be do-able because we know you hit the wall around 150m. Being able to repeat this pace over the course of one workout will build speed endurance and will translate into dropping your all out 200m time to your goal. I hope this makes sense. It is a method of training that can be used to all sprint races. Break them into small chunks at your desired pace. Then put them together for the whole race.

@kylew9478 4 ай бұрын

hey man that was a great tutorial! thanks for the help :)

@chasewheels 4 ай бұрын

No problem. Hope it helps your next race

@vicctheactivist 7 ай бұрын

I have a question, does tilting ur head to the side while running on the curve better than having ur head neutral?? Cause I see a lot of pros and greats do it and I’m not sure if I should do also

@chasewheels 7 ай бұрын

Hi Vic great question. People definitely have different running styles and it takes some experimentation in practice to figure out your own running style. To answer you directly a slight head tilt may be ok but you probably want to avoid anything more than that. However, if the head tilt helps you then give it a try. As we talked about in the video the more important part is having the angle of your hips match the angle of the curve and having your right arm compensate for the turn by having it slightly cross your mid section. I hope this helps

@jade725 3 ай бұрын

hi, is there any tip on running a faster 200m. im on 14 but i used to be 36secs then 32 and im now 29 but im trying to get a lot quicker. Can you please help me

@chasewheels 2 ай бұрын

Hi. I am coming out with a 200 meter training program that can help you. It should be out soon. Stay tuned

@x5mlyt 2 ай бұрын

I have one question where should I run full speed? because my last 200m I ran full speed once I got on the straightaway and that was probably the 100m mark but gave out and lost at the 175-200 I was in 1st but everyone passed me should I run full speed at 110-175m?

@chasewheels 2 ай бұрын

Great question. If you follow the game plan in this video you should finish stronger. It could also be your training style that has you dying at the 100m mark. More speed training for a longer distance could help (175m repeats with full recovery).

@Levi-xg1fz 3 ай бұрын

When we’re sprinting are we trying to run more on the front of the foot or does it vary by sprinter?

@chasewheels 3 ай бұрын

Hi great question. you do want to strike the track with the ball of your foot. If you can picture where the spikes are located on your sprinter spikes, that is the area you want to strike the track with. Even more important is maintaining dorsiflexion and striking with your foot underneath your hips. If you do these two things then you should be in a good position.

@Levi-xg1fz 3 ай бұрын

@@chasewheels Awesome. Appreciate the advice, especially about striking under the hip, I didn’t think about that. I have a 300m sprint coming up that will be on asphalt and I’m using my Brooks Adrenaline 22s. On the start I tend to be on the ball of my foot but as I get into a cruise I find it more difficult.

@chasewheels 3 ай бұрын

@@Levi-xg1fz No problem. That makes sense. Cross training shoes are not really meant to put you on the ball of your foot. They're built to provide more support. SO it makes sense why you are having this experience. As long as you maintain dorsi flexion and strike under your hips you will do well. In this case shoes (cross trainers vs sprinting spikes) do make a difference.

@YellowBellow11 3 ай бұрын

My 7yr old son is a sprinter. He has his AAU championship in 2 weeks. One of his events is the 200m. Would this be ideal for a 7yr to do for practice? Or is there a more simplified version? His PR is 34.19

@chasewheels 3 ай бұрын

Hi. A more simplified version for a 7yo is to identify the fastest people in their heat and let them pull you to a fast time. My general rule is to identify the fast person and make sure you are always one arm's length away from them. The 200 starts on the curve so the game plan is to be even or ahead of the fatest guy coming off the curve. If they are inside of you and/or you are the fastest person in your heat then try to hold on for as long as possible to keep everyone in the race further than one arm's length away. If they pass you then the game continues, keep them no further than one arm's distance. I hope that makes sense and helps.

@YellowBellow11 3 ай бұрын

Alright thank you for your response. That helped. He just had meet yesterday and one event was the 55m. I almost want to say he did that without knowing. He has a new PR of 9.39 secs He ended up placing 3rd overall. So I’ll just tell him to make sure he stays arms or length to the fastest person in that heat or hold on for as long as possible.

@chasewheels 3 ай бұрын

@@YellowBellow11 great. somewhat confusing because he also has to learn to run his own race. But it will come with time its good that he is only 7, plenty of time to learn. As you get to bigger and bigger meets you will see the boys who are at an elite level (which maybe your son is im not sure) so the arm rule may not apply. Learning to run his own race is also important, which these videos should help with learning a race strategy as he improves.

@vellpatterson729 Ай бұрын

Also, I’m tryin to run 10.4 I’m now running 10.71 I was wondering what can help with that

@chasewheels Ай бұрын

The faster we get the harder it is to continue improving. Dropping from a 10.7 to a 10.4 involves doing a lot of the right rights. You should be doing speed work and functional strength (plyometrics). You should be analyzing film. And you should learn how to load and unload so that when you unload you really drop your time. My 100m speed training program may help you learn how to do some of these things. Although if you are running a 10.71 I’m sure you are doing many things correct already

@chasewheels 2 ай бұрын

**12-week speed course to improve your time** www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162 Watch this Next: kzfaq.info/get/bejne/bq96nsaknMuaZYk.html

@Iammarlonbrown 2 ай бұрын

Could I pay for a custom 400 training program

@beke3407 Ай бұрын

Recently started back track and my 100m & 200m is so slow could you give me some tips to improve my speed?

@chasewheels 29 күн бұрын

The best tip i can give is to be consistent with your training and learn how to build a good running base and then learn to train quality not quantity. My 12-week speed course (linked in the pinned comment) can help you greatly understand how to do this.

@gothops2632 5 ай бұрын

Will the real Latif Thomas please stand up!

@vellpatterson729 Ай бұрын

I’m trying to run 21 low I’m running 21.88 do you think this method would help with it?

@chasewheels Ай бұрын

I do think it will help. 21.88 is pretty good. I would say try to implement this strategy into your training if you can before you try it out in a meet. This way is becomes natural for you to do and you don't have to think about it so much during your race.

@proxiamu 5 күн бұрын

3:16 i get tired right about here, im good with speed but horrible with stamina, and i wouldnt say im quite athletic, what do i do??

@chasewheels 3 күн бұрын

I would learn how to train for speed endurance (linked in pinned comment). If you know you may not be the most athletic then it's extra important you find ways to work harder and smarter than those who have natural talent.

@proxiamu 2 күн бұрын

@@chasewheels ok thank you! unfortunately the day of the race was sooner than i expected and i got last, i'll keep trying my hardest though!

@chasewheels 15 сағат бұрын

@@proxiamu Yes it takes a while in practice before you can make significant changes. Just keep trying and you will get it. good luck.

@proxiamu 11 сағат бұрын

@@chasewheels thank you sir!

@J_C-- 23 күн бұрын

6th grade world record is 27.75 and my pr is 29.65 as a 6th grader. Is that good?

@chasewheels 23 күн бұрын

Hi, I am not sure how it would rank you nationally but 2 seconds is a big difference in the 200. That does not mean you cannot get there though.

@pierresmith8175 2 ай бұрын

the issue i be having is i just dont have the energy after 150 meters body completely shuts down no matter how i move my arms, my best 100 time is 10.7 but i was running mid to high 23 200 recently after some years of injury i was able to get down to a 22.9, i cant sprint the first 100 or else ill run outta energy before getting to the last 50

@chasewheels 2 ай бұрын

Hi, it definitely sounds like you are naturally fast but your are either training wrong or approaching with the wrong race strategy. Your 200 should be closer to sub 22 time. Try implementing this strategy into your training to see if it helps your race. If you think it is your training protocol then you can check out the speed course in the pinned comment or wait until I release my 100m and 200m training courses. They are all very similar fundamentally with a little difference in implementation.

@keagansmith1032 7 күн бұрын

Freshman running 24 flat, am I cooked?

@chasewheels 3 күн бұрын

lol I wouldnt say you're fully cooked although I do know of freshman running 48 seconds. Of course natural ability also plays a role, but anything is possible with the right mindset and coaching. I know that sounds corny but it is true. Hard work beats talent when talent does not work hard.

@keagansmith1032 3 күн бұрын

@@chasewheels I’m locked in for this next season, sub 24 season opener trust

@chasewheels 3 күн бұрын

@@keagansmith1032 100%. I believe