how do you run the 200 meter dash?
397895
Train for 250 meters. Get you muscles ready for 25%more distance than you will need to run in the race.
296646
I used to run the mile & 2 mile in high school track, then went on to 10k races.\n\nStart slowly by jogging a mile per day, until you can do so with relative ease without being winded. Try to set the pace for 7-8 minutes and work on decreasing the time.\nRemember, this will take a while, so be patient.  Start doing 2 miles. Intersperce this road work with sprint exercises, 50 meters bursts of speed, walk abit to catch your breath, and do it again.\n\nThere's also a Swedish form of training like this called "Fartlek". I know it sounds funny. It means to alternate jogging with sprinting.  As you're on your jog, break into a sprint for 100 meters or so, then slow back down to a jog.\n\nYour first 10k will be slower than you hope, but don't give up. The next one will be faster.  If you train every day, you should be able to do your first 10k in a couple of months.  It's also best to jog in the morning, than at the end of a long day at work. It'll also help set the pace for your day.
1037684
One simple/cheap way of doing a 40 is by timing the run with a stopwatch. Set up 2 sets of cones 40 yards a part. Have a person start at one end, wait for him to begin then start the clock and end it when he is across the second set of cones. A more sophisticated way of doing the 40 is with a digital timing system like the one Sparq makes. Eastbay has it, the link is below. It's pretty expensive however.
212010
A track and field event in which you are running for a 300meter distance
612567
first you must trace a running circuit of a known length.for a beginner a mile will do.\nyou measure the time it takes you to do that circuit and note it on a piece of paper.note the date,hour,length of the circuit ,the time that took you to do it.do this twice a week the first 4 weeks then add a another run each week until you get to 5 times a week.allow yourself 2 days rest every week.before you begin running spend 10 minutes stretching and warming your muscles.after running don't sit(!) keep walking until you catch your breath.then stretch again to help your muscles cool.drink water ,as much as you need.if you run by day put a hat on your head.on the piece of paper you will be able to see your progress .normally if done correctly  you'll make better and better time from one week to another until you reach the speed of light.bon courage!
518788
World Record holder of the 100 meter dash was estimated to be running at about 23 mph.
447548
My favourites are two or more teams ...... you need a long (not too round) balloon ..... Put the balloon under your neck (no hands used after this) and race to the assigned spot and back and pass the balloon to next family member under their neck and then they race, return and it continues until someone drops the balloon. You can vary it with a rule that if the balloon is dropped you have to return the balloon to the previous person in line and start again from that point..........Also, you can use a potato between your knees and have the same type of race. Yayyyyyyyy for family get-togethers !
1104349
40 yard dash is a power run, hit the weight room and get in some leg presses and squats.  You can also try running with resistance, ie weights, a sled, a parachute....But the weight room is an important often overlooked part of sprints.
455311
at 53 sec (assuming you're a guy) you should try and do some 600s and 800s.  having a good 800 makes your finish stronger- you lose a little bit of power, but you can keep your power very well.  world class 800 runners can do 45-46 sec. 400s.  you should try to shoot for 2:10-2:20 in the 800 and see how it works
236309
The first thing is to have enough stamina to sustain an even pace during the run and not run yourself out of steam.\n\nOnce you have the requisite stamina then you should concentrate on the posture and the knee movement, you can watch any recording of a sprint and see how the sprinters run with an upright posture, use their arms well and pump the knees high enough.\n\nOnce the technique is finalized then you should go for strength training which would shave off a few seconds from your timings.
857159
500 warm up\n\n10 x 100 sprints (if too much then cut the number to 5 or 6)\n\n100 cool off and rester\n\n10 x 25 sprints\n\nif you can do more.... then....\n\n8 x 100 build up   (meaning each four 100's you pick up the \n                  speed...like saying the first 2 100's are steady, the \n                   next two a little faster, the thrid two little below \n                    sprint...the last two a full out sprint!!) \n\nthen a final 100 cool down...any stroke...\n\n\nthat should be enough to get you going...if you can do that easily...then increse the number and speed....\n\nhappy swimming!
474432
Here are some good programs\n\nJust go to the bottom of the page and click begginner, intermediate, advanced etc. It gives you what to do to prepare for that 21k.\n\nhttp://www.coolrunning.com/engine/2/2_4/144.shtml
699996
Well ... if you've been running for 6 months now, you probably know that there is no "average" pace for different types of runners. Personally I would be very unhappy with anything over 30 minutes, but I know some people who run frequently and would still be pleased to come in under 40.\n\nSo here's how to set your goal. First you have to figure out with some degree of accuracy what sort of shape you are in. While I suppose you could just go out and run your 5 miles hard, look at that time, and try to improve .... but it's hardly the only way to do so. You may know your mile time, or you may not but it's easy to find (eg. stopwatch+track). So if you now know how fast you can run a mile, running 5 miles can be roughly predicted from that time. If your mile is 6:00 minutes, expect around 6:50 pace for the 5. If you run a 7:00 miles, 8:00 would be about it. If you ran an 8 minute mile, expect around 9:10. Clearly there is room above, below, and between those times, so feel free to check out the link at the bottom.\n\nThen comes the fun part. Be honest with yourself here, or you'll find your goals are extremely disproportionate to what you can/can't do. Are you a sprinter? Are you truly a marathoner at heart? Is 5 miles the *perfect* distance for you? Or could the mile have been your true event, so the predicted time is far too fast? If you are better at the really short events, you can expect to see your 5 mile time drop of considerably .... many 200m runners would have loads of trouble in a 5mi race. Milers will see their times drop off considerably as well (a few seconds more than the given amount). For people who are best suited to a 5mi run, those estimates might be a bit too conservative. etc etc etc ...\n\n*note* I'm referring to what distance your body is most suited to running, not what you enjoy running most.\n\nThen, you have your immediate goal for what you can run at this very moment. If you're looking for a goal as you move forward with your training, it all comes down to how aggressive you want to be. Take some time off, and work away!\n\nGood luck mate, here's to good times!
849496
4 things\n1. Run long distancelike 400 meter sprints \n2. run 200 and 100 meter sprints\n3. Stretch and relenghten your stride\n4.  Do field work such as high knees butt kicks etc. this will strenghtne yuour psoads muscles and make your stride longer stronger and faster
231616
in a flat stable position it is broadly 120 miles per hour (takes about 10 seconds to get to that).  Head down (max track) you are nearer 200 mph =8-)
371012
My best time in the 200 yard free is a 2:13...i think im not for sure but around there but i have only swam it twice and my 500 free time is somewhere round a 5:00
426976
Lots of practice.  ;)\n\nActually, fartleks are supposed to help alot.  \n\nCheck out:  http://www.active.com/story.cfm?story_id=10455&sidebar=13&category=running