Last Updated on April 26, 2014 by Amir Rehman
Yesterday’s video on How to Race the 200 meters was focused on execution on running the 200 meters. Curve running is another important aspect as half your races over 200 meters on the oval track are on the curve.
Should you treat curves the same as straightaways?
I’ll break this article down into several parts:
- indoor curves: banked vs non-banked
- outdoor curves
- starting on the curve
- approaching the curve (i.e. indoor 200, outdoor 300, 400)
- running the curve
- exiting the curve
(Recommended reading from the archives: Do Curves Matter? Indoor vs. Outdoor World Records)
Indoor curves: Banked vs non-Banked
It’s no secret you will run faster on a banked track compared to a flat track. The reason is the banked track helps keep the centripetal force preventing you from going to an outer lane, and therefore get DQ’ed. And that would be bad.
Ironically, my indoor PB for 200m was at a flat track at Dartmouth College, and not the 22 degree banked track at Sherbrooke University… that’s from a lack of indoor 200 on a banked track, as well as the overall hardness of the Dartmouth track. Being in a Canadian University, the focus was on 60 & 300 meters.
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Outdoor curves
Obviously, the curvature is greater on the inside lane, as the outer lanes resemble closer to a straight line than the inside lanes. But when you think of it using physics and vectors, the curve is simply a series of 46 straight lines! (i.e. 46 strides in a 100 meters)
There’s no use bitching and complaining about a bad lane draw (unless you get Lane 1, then you can bitch and complain!) as they are all 200 meters. Several good 200m performances have run in Lane 8. And let’s not forget MJ 200m at the 1996 Atlanta Olympics from a “tight” Lane 3 and still ran 19.32 (and he stumbled, too). Imagine if he had Lane 6 and didn’t stumble?
Starting on the curve
I won’t go into detail about How to Set Up your Starting Blocks on the Curve, because that is covered in the Bud Winter re-release of “The Rocket Sprint Start” book which should be available next month.
Approaching the Curve & Running the Curve
My trick when I was running open races was dipping the shoulder to gradually lean into the curve.
But years later, I realized that the only adjustment you need to do is tilt your head with the chin pointing down a bit. Thus the hips and shoulders will follow. Your body will naturally lean into the curve. That’s it. Basta!
There is some merit when I say, “It’s all in the head”!
Out of the starting blocks, the first few steps are a straight line until the curve begins..
Going INTO the curve, as in a 300m or 400m outdoor, or 200 meter indoor, start the “lean” (i.e. the head tilt) a few meters back or about 1 or 2 strides before the curve starts.
In the picture above, take a look at Andrew Howe on the right. Note his body is leaning, with hips and shoulders in excellent running position. His head is nearly straight, but he is leaning. If you straighten him up (using Photoshop), what will you see? Yup, his head will be tilted with the chin slightly down.
SIDENOTE: don’t “burn the turn” on the 200m unless you have the speed endurance of Michael Johnson. (again, review my video on how to race the 200 meters)
Exiting the Curve
The final tip is don’t raise or straighten the head until you reach the straightaway. Straightforward advice, I assume with no pun intended.
So there you have it. I hope this clarifies a lot of confusion in curve running. Coupled with yesterday’s video, you should have everything you need to race a great 200m (assuming the fitness and training is there!)
Hi there,
I was wondering if you could offer some constructive advice as I am trying to improve as a 200m runner.
I am of a good build compared with elite 100m sprinters. I’m about 6’2” and my limbs are long.
My confidence in 100m is quite low at the moment as my start is quite bad. I am not able to get out of the blocks as explosively as the shorter, stockier guys. It takes me considerably longer to get into my stride and, by the time I have, the gap between my competitors and I is too big. I am only able to gain ground on them in latter half of the race so I literally run out of track.
Taking this into my 200m race, my aim is run sub 22.5s this season. From chasing the 21s runners in training, I know that I am not that far behind at all but I have only been able to produce mid-23s in competition. Due to my poor start and the time it takes me to get into my long stride, is there any worth in me deliberately not running the curve aggressively (a la Wallace Spearmon)? Thereby, I can reserve more energy and make big gains in the straight.
I’ve seen Spearmon move from 7th or 8th in races to finish in 2nd and I’m not sure whether it would be worth me adopting this approach.
In contrast, my coach has told me to run the 1st 50m all out, then “maintain” my speed for the 2nd 50m. I am then asked to explode out of the curve and “accelerate” for the 3rd 50m and maintain my speed for the 4th 50m.
As I am coming back from injury, I am trying to get myself race fit again but how should I be attacking my 200m races so that I can be more successful?
GREAT BLOG BY THE WAY!!
@MC, did you see the video from yesterday’s article? It explains in detail how you should race the 200m.
MC, your coach’s basis on how to run this is pretty similar to most so I guess must be the best way. I asked Jimson the same question and the answer was similar to your coach. I did this and ran 23.7 in the british police champ’s – got a bronze medal out of it which pleased me as i am 37. I’m still learning but have realised that you have to tailor the race to suit your ability. I found out I can run just as fast as a 11.2 or 11.3 guy on the bend but on the flat they have me (11.6 sb) so I take advantage of that fact and run more bend hard knowwing that I will be run down by someone like you on the staright with a late max velocity pace. my suggestion is go to opens and try different things, you will no doubt find your perfect style.
if you take longer to pick up max speed, why not go hard from start to 70m or 80m, fly and relax to the staright then lift your waist and go for the
remainder?
by the way whats your 100m this year?
Doug,
Thanks for your advice. I agree that playing to your strengths in the execution of the race is vital. However, I am aware that I will have to work on my weaknesses i.e. my drive and transition phase in training to become more of a complete 200 runner.
For you, running the bend hard will benefit you in the long run as to become a more efficient 200 runner you must be able to run the bend hard. Note there is a difference between running the bend hard and running it flat out.
As I do take longer to get to max speed, I was thinking to go hard to about 40m, as opposed to 70m or 80m. That way, I can conserve more energy for the straight. I have realised that once I do lift my hips, I eat up the track but I find it very difficult to lift my hips on the bend.
I’ve only run 100m once this season and I pulled back injured with 11.6. So I’m guessing I would have run an 11.4 or .5. But hey, who knows! It could have been a 9.58!
Have you run the 300m or 400m this season? What are your times like? If you feel that you can’t compete on the 200m straight, it might be worth getting some 400m races in to build up your speed endurance.
MC,
yeah I ran 54.1 for 400 twice at the beginning of the season, second time was a heat and fairly easy, but nowehere what i expected as I had trained all winter for 400m; my first full winter training and only ran the same as last years (my first year) best 53.99. since then I have been all over the sprints, I just need to decide what one event to concentrate on for next year; don’t know whats my best. Re; 300, we dont run that in the uk, it would be nice to though, i’ve done a couple of 38s in training in the early season, my 250m times in training is same pace as my best 200m; 30.3s X 2. Ive just started a 2 week top up period where I am doing march type sessions big volume so hope that helps. A ffreiend who beat me in my last 200m and got the silver with 22.9 sounds very similar to you. Over the first 40m I was up on him already (me lane 2, him lane 4), so in real time Ive clearly run faster, however by the bend he had a couple of metres on me and that only increased down the straight – I wasn’t going to catch him!! I guess he must have picked up again before we were off the bend and into full stride on the straight. maybe you could practice your 120 or 150 sessions using the whole bend, this way you will get used to and improve your ability to pick up, fly and pick up again on the bend. Then if your full stride coming of the bend you wont have to worry about running out of track…..
keep me posted especially on your next race.
Doug,
The winter gone was also my first full winter training and the training I was doing was prep for the 400m. The general consensus is it takes at least 2 winters for a 400m beginner to see some good results so I wouldn’t worry too much if your times are not what you expected them to be. Nonetheless, there is still a good part of the season left to bring your time down.
Staying with the 400m, I wonder if you made the same mistake as I did during my winter training and did little to no short sprint work. As Jimson has said, speed is an essential component of a 400 runner and is meant to be worked on all year round. Unfortunately, I pretty much only did long hill runs and over distance work during the winter. This completely killed my speed. I wont be making the same mistake again and I would advise you to get to a warm indoor track at least once a week (if you can) during the coming winter to do some 60m sprints.
I am from the UK also. There does tend to be a few open meets with the 300m. However, these are only at a few of the indoor meets with a banked 200m track. There also tend to be 1 or 2 in the first warm-up meets of the outdoor season. I ran 37.60 for one 300m I did indoors. In my opinion, 300m is the best event by far.
I don’t know too much about top-ups but I think nothing during the outdoor season beats getting races in your body. In my opinion, 2 weeks is a hell of long time to spend missing out on open meetings. Plus, once you’ve finished your top-up, your body is going to need time to recover. This means you won’t be able to compete free of physical tiredness for at least an additional week – thats 3 weeks in total!! If I were you, as an alternative to the top-up, I would just get to as many open meets as possible and run the 400 like it’s the Olympic final.
Sounds stupid, but although I know my weakness is the bend, I have never thought of doing 120s or 150s using the whole bend. I can’t believe I’ve never thought of that!! Thanks a lot. I’m definately going to talk to my coach and look to incorporate it into my training.
I will definately keep you posted on my future times. Please also let me know how you get on.
Check out Ato Boldon’s plan on YouTube. “Search for “Ato Boldon explains the 200m”. I am a 400m type runner with a bad start (11.17 100m time). It has really helped me alot.
Oyvind,
thanks. by the way what was your 200 time before and after perfercting Ato’s race plan?
When I was 16, i ran 22.99. I started using this the next season and improved to 22.00.
@Oyvind, 11.17 and 22.00 are very good times for a 17 year old!
wow, impressive Oyvind!! what are u running now….
i know a guy who runs low 47’s on the 400 and 21.5 this year. he says that alot of 200 race plans are for pro’s running sub 21 and he just runs the 200 flat out!!
Trust me run that first hundred all out and let your momentum carry you through the first hundred, then let your endurance carry you through the finish line. This where those 300s pay off during practice.
guy,
cheers, thats exactly what i did on my last 200. I just tryed to stay with all the others and went all out and ran 23.6 and a season best. I’m happy with that for now as trhis was only my 8th ever 200 and i’m not to far away from 38 years old!!!
on another note – i went to crystal palace to watch the diamond league on friday, had seat about 20m from the start line – dam, those 100m lads are fast out the blocks, it was amazing to watch Blake and carter. I’ve run 11.6 twice now this season, but my start is like a snail in comparison. I know what I am working on to drop a tenth or two by next season…….
@ Doug good to know you agree with my idea. And your times are good for an almost 38 year old. Wow you got a chance to watch those pros race. wow I bet your itching to get back in season to improve ya PRs
When I ran in high school, my pb’s were: 11.7, 23.9, 53.0. After I graduated high school, I would still run at our high school track, because that’s what I always loved to do. I’ve watched plenty of videos on how to run a better curve for the 200 and took that to the track. I had 2 of my friends who worked out with me time me. One guy at the start and other at finish. I had pretty good endurance at the time, so I sprinted the curve as fast as I could, then the last 100 I would lift my knees a bit higher and drive as much as I can. I actually couldn’t believe how well I did until I heard the time. It was a 23.19 (hand timed). I later did the same thing with the 100 too. I wasnt a good starter, but I brought my knees up more to help with my stride and after I finished the run, they clocked me at 11.1. If I only knew how to run these races in high school, I think I could’ve competed with a lot of guys from state.
what track shoes will work for a high school sprinter that will be running in an indoor track meet on a banked mondo super x surface? the university prohibits high school runners from using spikes in this particular meet. friends that have run the track complain about slipping in the final corner. thanks