Today I am going to reveal the differences and similarities between the 100m, 200m, and 400m. This will help sprinters of any of these events make wiser training decisions and guide them on what to prioritize.

Specially, we will see about :

1. Huge Misconception

2. Key differences

3. Training Tips

A huge misconception when comparing the 100m, 200m, and 400m events is the belief that training for each distance is vastly different. In reality, the core components of speed development - distance, intensity, rest and reps - are largely the same across all the events.

For instance, a top-speed workout for a 100m sprinter can be equally effective for a 200m or 400m sprinter. The maximum speed you can reach on the track is developed similarly regardless of the distance you're competing in. Likewise, and acceleration workout for a 100m sprinter, will be equally effective for a 200m or 400m sprinter as well.

unfortunately, many 200m and 400m sprinters, end up training like a distance runner rather than a sprinter.

One key difference between the 100m, 200m and 400m is the effort. You cannot run a 4000m all out like a 100m dash. There's a lot more planning and strategy required to use your energy efficiently in longer sprint.

A second key difference is how fast you will come out of the blocks. Because you cannot run a 400m with the same intensity as 100m race, the block start will not be as aggressive. It is extremely fast but not on the same level as a 100m race where the race sets up a sprinter to peak much earlier in the race 

A third key difference is strategy. During a 200m and 400m there is a lot more time which requires more planning which is stressful but also helpful because it allows more space for errors. In 100m, the race is over so quickly there is no space for mistakes, whereas you come back from a slight setback in 200 or 400m.

A fourth key difference is curves. In a traditional 100m, there is no curve, and obviously, the longer sprints have 1 or more curves to conquer. It is critical that sprinters learn to correct way to run the curve otherwise they will get left behind by those who do.

So far we have established the similarities and differences between the 3 short distance sprints, 100/200/400. Training tip one is to train speed like a 100m sprinter even if you are not a 100m sprinter.

Training tip two is to focus on your race strategy like a 400m sprinter even if your are not a 400m sprinter.

Training tip three is to run the curve at least 1 day per week when you are close to competing in a 200m or 400m event.

Training tip four is to run a few 400s at the beginning of the season if you want to build a psycho level of speed endurance for 100 or 200m.

Training tip five is the most important of all. Speed comes first it does'nt matter which of the 2 events you compete in.