How to Run Faster 800m Dash + Race Tips & Strategy!
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- Опубліковано 4 лют 2025
- How to run a faster 800 meter Dash Training, Race Tips, Technique, and Strategy for Middle Distance Runners! Learn how to break 2 minutes and run faster times in the 800 meter race 2016. Tips on how to start off at the right speed and more. Hopefully this video helps you get your own 800m world record if you're a runner in high school or college. NEW!! - Watch me Compete in an 800m Race Here: • Painful 800 Meter Race...
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- Watch me compete in a 1500m race here: • 1500 Meter Race Disast...
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My other UA-cam channel: / 360waveprocess
These are my tips as somebody who went 1:51 in 4th grade. (Obviously im kidding -- in 12th grade and go 1:56.) Ok -- think about the race as a 4x200m.
So, first 200 meters: Get out strong. At the 200m mark, you should be feeling good. If you are already tired after 200m, slow it down a little. Like you should be pushing it, but you shouldn't feel yourself getting drained.
200-400: Maintain. Keep the pace going. At the 400 mark you are gonna start feeling tired -- thats fine. That's good. You are getting ready for the step for
400-600 -- push it. Push. That. Shit. You need to feel like you are speeding up, BUT STAY CONTROLLED. DO NOT SPRINT. DO. NOT. SPRINT. DON'T DO IT. Start to use your arms a little bit more and start to get into a rhythm. This is by far the most important part of the race. No doubt about it. No hate, but anybody who says something else is wrong. This is the part of the race where, if you got out too slow, you pick it up. If you got out too fast, you try your god-damned best to keep that pace going. Remember, you will naturally slow down at this part of the race, so you have to feel like you are speeding up just to stay anywhere near your previous pace. (There is a reason why this is the most painful race in T&F.) Ok, now, time for the hardest part. 600-800. I have to split this into two more parts. Sorry, I know I'm breaking my own rules. Ok,
600-700: Pick it up even more. Don't sprint yet, but you should be feeling like you are like 80% of a full sprint. Your arms should be pumping, high cadence (meaning fast legs), pretty much getting ready for
700-800, where you: Send it. Just send it. This is it. There is nothing to wait for now. Just go for it. If you die, you die. Just fucking go for it. Balls to the wall. This. Is. Fucking. It. You should either be sprinting or on the fucking ground by now. No matter how tired you are, no matter what happened 700 meters ago, this is it. Go for it. Ok, that's all I got for how to run the 800. Now just a few things to not worry about:
1) Don't overthink it. These are just some guidelines that are helpful for me, but if something else works for you, do that.
2) Don't worry about heel/toe striking. I heel strike and I got to state finals, so really, just do what is comfortable.
3) Don't think negative. Don't think "aaah i feel so tired," think "I only have one more minute to go." Think about the clout you will get when you're done with your race and you broke two.
Ok, that's all I have. Remember, have fun out there. Best of luck.
Omg! Thank you sooo much! I have an invitational track meet for the 800m and I am really nervous. I am naturally a long distance runner, so I like to pace myself a little slower than the others. I am a good (quick, and easy) sprinter but I dont have the endurance to just sprint for a long time. I appreciate your help, and I really need advice based on my current situation (I just typed). Plzzz reply back with help
@@incognito_forlife1455 That has been pretty much my exact situation for a while. First thing I'd recommend is talking to your coach, if you have one. They will know you better than I will. That said, from my experience, it depends on what you want to get out of the meet. If you are going for the win, then I, as an XC/distance guy, would tend to try to stay by the back of the front pack and then wait for people to die as I maintained. That is how I'd run the race if you're running for place. But if you're running for time, then I'd go for what I call the Jesus Take the Wheel strategy. Go out hard (a lot of people say 90% of your 400 PR, but I think that's too hard), so probably around 85% of your best 400, and then hang on for dear life. There is also another option, which is kinda splitting the difference between those two -- you can try to stay near the top for as long as possible and then, after about 300, if you are feeling good, then just keep going for the win, and if you are feeling dead, start to glide from 300-500 and then go from there. Honestly, I'd just go for what feels good. One thing that always happened was that I would be surprised by how long I was actually able to go fast. Like it really isn't a long race, so I'd say just send it. (My coach would always tell me that for an 800, after 200 you should be feeling hyped, after 400 you should be feeling tired, after 600 you should want to die, after 800 you should die.) Good luck bro -- lmk how it goes.
@Nick E-L thank you again so much. I will remember the tips you gave me and I will let you know how I do on Saturday. You are right , after 600m, that is when I start to feel like I could collapse. 😂 But thanks to you I will remember when I am running that no matter what, don't stop, and just give it all you got at the end. With a little more practice, I think I should be ready for the meet. Wish me luck and thank you again.🤞🏽🍀
@@nickeriksen7776 I dont know if you are still here, but here are my results from my meet.
●2nd place for mile (because 1st place was a cross country person)
○I unfortunately scratched all times for my triple jump because they didnt do my steps right.
●And I didnt get top 3 in 800m but I also didnt get 3rd to last, so around the middle.
Incognito _For Life damn bro! Good shit. Just keep grinding - make sure you have a good mix of speed work and long runs. (My week is usually Sunday long run (9-12), Monday endurance workout (20-min tempo, fartlek, etc.), Tuesday recovery (slow 4-5 miles), Wednesday speed work (400 repeats, ladder, etc.), Thursday recovery (5-6 miles), Friday I usually have a meet (if not, I do a regular run around 6 miles), Saturday I do a suuuuper easy elliptical run or a really easy shake out or a rest day. Bear in mind that’s a pretty intense week - if ur feeling especially tired or sore, chill a little bit, if ur feeling good maybe push it. Best of luck man
First time I've ever heard the event referred to as 800 meter "dash".
It's an extended sprint!
Dillon Mixer same
Da 800 daaash
PongGod Yeah, is it an American thing? Funny thing is, the 800 metres isn't even a 'dash.'
mstrunn it's still 50% aerobic
already feeling exhausted while watching this
Thanks, Rashad, I ran 1:59 in the 800m my Senior year in HS. I didn't keep going. I didn't know that was a substantial time - good job on pushing through to success.
Thank you so much! My 800 is tomorrow. Wish me luck!
Joshua Lopez luck
Joshua Lopez same
Good luck 🤞
What did u get?
good luck bro
My heart rate went up and I filled up with adrenaline while watching this because watching you made me have flashbacks to starting races😂
Also, when I ran my best race I waited until the 100m mark to get a good spot. I stayed near the back while everyone else was sprinting out, then waited to have my own sprint and secure a good spot. Just a suggestion.
Damn so I’m not the only one that has track and field PTSD. While I wasn’t running track, I’d Daydream about running and my heart drops, starts pounding and I can’t sit still
I have a invitational meet coming up on Saturday. I really need tips. Is it good to kinda stay in the back and the sprint ahead of everyone close to the end? Because that's what I usually do and I am trying to do my best. Plzzz help me
OMG SAME!!!
@@incognito_forlife1455 I'm sorry I'm sure the event has passed by now, but I recommend letting everyone Sprint ahead of u at first because eventually they WILL get tired and slow down, but of course if you let everyone spring ahead make sure that you aren't too far away so you can close the distance. Around the second lap though you need to go far out and it will become much easier to pass the people who were ahead of you.
Same lol
Finally made this video for you guys. The 800m times I mention in this video are for guys who are in high school and planning to run college track and field. I will be making videos similar to this one for other events including the field events. I'll have special guest in some of those videos. Thanks for sticking with me guys. See you in my next running video.
You look fresh with your new cut
Do you think you could do more videos on selling candy in school?
If you still go to running competitions do a video of one
you are goo at it and 800 soooo good at it
RashaadRahh I'm 10 and ran 800m in 2:23.72 is that good
I never had a chance to play sports in high school so I am only now trying to learn the sport. I find it amazing that folks are able to run 800 meters in just two minutes!
This video really helped me at my last track meet... I ran the 800 meter and my time was 3.11, keep in mind this was my first year.... my worst time was 3.28
i have 0 percent body and run a 10 sec 8000. i just graduated kintergarden am i on the path to success??
Chief Cruz no
no, I recommend to lose weight. thats not very good
Well,maybe
no
No, maybe try running a little more. I could run that in preschool.
I'm a freshman in highschool, two months ago before outdoor track season I was running a 7:40 1 mile Now I have a 6:00 flat. mid July I expect to be at a 5:30. thanks for the help!
It’s been 5 years, where are you now?
@@faded_06 lol
@@faded_06 BEEN 6 NOW
Just started track practice and I’m the slowest person out there 😕 they want me to run the 800 but I really suck
First year running 800 and I hit 2:05 first race, find what you're good at and stick to it
Don't Give Up! Everything takes time and hard work, especially in a sport like running. Something that helps you ALOT in running from my experience is watching Olympic runners and seeing their pace for example.
EGV i first started running last outdoor season in 2018 and in indoor track of 2018 (my second season) my coach started getting mad at me because I kept making mistakes and I just was too tired to do all these sprinting workouts. I don’t think he understands that I take time to get good at stuff and he was being very impatient with me and I’m mad at him for it too. Now I’m interested in running an 800m and idk what’s gonna happen. I really appreciate how you said I takes time to get good at something especially running. (Sorry this was so long).
My Time was 4mins in 800😂😂💀
Me too!
I love this. Nobody trains 200m splits in 800m and that is %^$%# key. Your splits need to be even and your 400m time needs to be a guide. This is effing GOLD
He is right the 800m is a long control sprint.
I really like when you post running and sprinting videos.. keep posting that, sometimes you motivate me :)
Got you man. I'm going to work to post 2-3 running videos every month along with my other content. +CHESCO PLAMENOV
Nice video bro. This should help a lot of people. Having the knowledge with the athletic ability is a big plus
You know what.. Everytime i need some good track & feild advice i always end up on this channel. Subbed.
I'm a 50.4 400m runner and a 56.6 400m hurdler and I think these videos are great for beginners
Ive watched every running vid twice, you really help the high school kids keep it up
Appreciate you big time. I will keep it up for sure.
i dropped 10 seconds from my last 800 using these! i realized that i need to be more agressive in the beginning
That feeling befor the dash is so boosting. When you take bigger breaths and your haert is ready.,😍
I can't wait to run like the flash eventually lol but in all honesty, this looks promising. Great video bro
These tips really helped me in my track season, thank you Rashaad
I'm happy to hear that. You're welcome +jordan mckay
Tomorrow is the first time I do an 800 meter race so I’ve been training my endurance during the whole month... but I’m not confident against other athletes. I just got myself into this. The only kind of race I’m actually good at is a 100 meter race. I’m just a sprinter ;-;
This has really helped me out. Last year I ran my 800 in 2:01 but have been wanting to break 2:00.
That’s really good! 🥺
I’m the new kid at my school and everyone talks about how good this one kid is at everything I made him my Rival and I’m going to crush him I did a 400m sprint vsing him and I practically sprinted the whole thing
that’s the spirit.
I'm so worried because I'm only young and tomorrow I have to run 800 meters in a sports day with school and I don't think I can do it does anyone have any tips ?
Tyguy80s an 800 is mid distince
Hannah X have u trained?
Hannah X haha same!! I’m up against some really fast runners, but the teacher said I am a good long distance runner. I’m so nervous because I don’t want to fail infrint of Everton!!
Hannah X keep you head up
Tyguy80s he said in the video you don’t want to get boxed in but I thought you had to stay in your lane ??
Am from Zambia and your videos have helped me run 1:59 in the 800m and my normal time now during training is always below 2:10
Brooo 2:10 on normal time? I dont even cross 15 giving my soul my whole body to the race 😢. Give me some tips
POV: You have an 800m race tomorrow
Love the drone footage, good pilot
Thank you! My 800m race is today!
I'm in 8th grade but my 400 PR is 1:08 and I just see that I have to run under a minute for two 400s in a row and my self confidence just went right down
Trackrapper bro this shits not easy...been stuck at 2:02 since sophomore year and i'm a senior
Bro I’m in 8th grade and my pr 800 is a 2:29 and the 8th grade season hasn’t started yet so..... and my 400 or is only a 1:10 so I got work to do too
Bro I was a freshman and I ran a 400 in 1:08. So u are better than my ass. I'm was only 5'3. But besides that I've improve in one year and now I've been in a weight room and they make us sprint. And because of that I've lowered my time to like a 1:06
Bro I was a freshman and I ran a 400 in 1:08. So u are better than my ass. I'm was only 5'3. But besides that I've improve in one year and now I've been in a weight room and they make us sprint. And because of that I've lowered my time to like a 1:06 or maybe 1:04
Then there’s people who put together 50 second 400s back to back! Look at the 2012 London 800m Olympic Final for reference.
This is so helpful. I am a 400 runner and I might start trying doing the 800
I'm glad to help 🏆💯
Im doing an 800m run tomorrow and this helped A LOT! THANK YOU
Nice. Best luck on your 800m!
This was a amazing video! You gave us tips. You told us how to make goals and demonstrated using a drone instead of being 100m away with the camera and us the viewers trying to figure out how to run it.
THANK YOU SO MUCH
MY TIME IMPROVED SO
MUCH
I haven’t done my 800 meter race yet but this is my suggestion start at a lil bit fast pace at the start but don’t exhaust urself then the second lap you have to slow down a lil bit and keep A steady pace then at the last lap sprint even if u r exhausted test ur limits and also after u finish reading my comment and after this video as well watch a video about a good breathing technique for running it will help
Thanks Rashad because of this video I ran a 1:56.99 in my first 800 m.
Thanks for all the tips man. I used your past tips and I got 9th at the Regional track meet
I like you man. Straight to the point.
Thanks for this video!👍. Im in 11th grade and last year I was a sprinter. This year I did XC and switched to mid distance, because I have the endurance and speed for it. Last year tho my 800 time was bad.. I ran it once and got 2:42. This year was better endurance and lots of training and confidence I managed to get a 2:19 this season. I only ran the 800 twice this season in the 4x800 and DMR. But thankyou for the tips and everything. I have 2 more meets this season and my goal is to get 2:15 or under💪
Great running 800m tomorrow in school , ran it already in a gym in school and had 3 mins, im 15 but we had many curves so it was hard to do a good time.
Watching this a day before my 1600 meter run then my 800 meter run lol
I just love how pretty much everyone watches running videos before their races.
Kind of helped me and thanks for the info. I’m currently a freshman in high school and I’ve ran a 2:11 and struggling to break 2:10 hoping next race I can break 2:10
2:10 as a freshman is good stuff. Talk to your coach about running outside of practice. I’m pretty sure most freshman need more miles a week but a coach will know best
I am going to run 800 tomorrow and I wish that this video is useful for me
I'm really slow so hopefully this'll help...
Thanks Bro. I'm in middel school to track and my coach put my in the 800 and I was nervous but this helped thanks bro.
I ran the 800 and kept getting last, I just started and I want to get better at managing my acid.
Just broke 2:10 as a sophomore! So hyped! (2:09.3)
Nice!!! Good job man+James Davis
"U know how it is " 😂😂 idk why but that was so funny to me but this video really helped ive been doing the 800 since I was a sophomore and my personal best then was 2:11 and now I'm a senior and my personal best is 1:58 my goal is to do 1:55 and our season starts soon so I'll be ready
Did you got the 1:55 or not?!
From all the 800m races and pb’s and world records I’ve seen, most of if not all of them ran it with a positive split of anywhere from 2-4 seconds. For example, if you’re right on the verge of breaking 2:00, you might want to consider starting out a little faster than average race pace, say 58 seconds for the first 400. This gives you a little breathing room for when you start to fall off pace. And it’s not a question of if you will fall off, you WILL slow down in that second lap. It’s all mental toughness and pushing through that 3rd 200, because that’s where most of the time will be lost. Everyone picks up around the final bend, but being able to hold your pace for that first half of the second lap is what will give you your best shot.
Doing my 800 metres on Sunday. Preparing for last place
I honestly never realized this was 360 wave process I've been watching this guy for years.......im dumb
Thanks bruh!. Yesterday I won the contest,2 people running. Me carrying a strangers purse and a cop who's chasing me😂😂
Exactly what i wanted!!! Thanks Rashaad
Brooo thank you so much!! This helped me go from a 2:05 to a 1:53!!!
Wes_ Boom nice. It helped me go to a 1:59 to a 1:44 and I’m only a junior
@@compfrags9369 bruh you could be in the Olympics!!!
For all y’all out here sad I’ll make y’all feel better I’ve been running 800 for years and normally like a 2:2-5but this outdoor season I’ve been in a slump and my times are sitting at about 3:10 this is not ok
my pr is 1:59.67 and i just finished my freshman year so im ready to get training
Nick Kruger keep dreaming
Nick Kruger thats fucking awesome
My first ever meet was yesterday and I ran a 3:50, I'm not too disappointed though because it's my first time
Trash At Fortnite WW2 addict for 800?
I am one of the only distance runners in my school so I am in 800m 1600m and in the last leg of the 1600m Medley so 800m
I ran a 3:15. Im in good shape (not fat) but completely unfit, im trying to break 2:30 after 2 months of training. Any tips for how to get your muscles prepared?
this is about what you can do instead of what you can do to help
I’m here because I’m a sprinter and my coach stuck me in the DMR and 3200 meter relay
I do track in middle school and as a 6th grader mostly the 7th and 8th graders are faster but i dont let that get in my way i do long distance but next year im gonna do sprint ,hurdles,long jump . And my last track meet for this season is at UVA track and its a invitational for all the middle schools in VA , and i signed up for the 800m and 400m usally i do relays but they dont do them and i think watching this video will help me and i subscribed .
im 15 and im running 2:09 trying to get 2:00 mins. this video really helped. thx bro
My best last year (as a freshman) was 2:08 I plan on breaking 2 this year and getting better than 21st at state
I kinda like your hair like that but can't wait to see your waves come back strong. 🔥
Great video
Great Video Bro 💯👌
My strategy is 1st 400 stay a little bit behind they work their selfs off in the 1st 400 so try to speed up allitle in the 2nd 400 then pick the pace up more in the last 100 meters explode and take off
thx I got athletics tomorrow this will help hopefully
Thankyou 👍 good video
Thanks sir iam from India.... My name is Nisha Vijay dhotre
Your is very good teacher thanks for you information
I Hope this video can help me to improve my 800meter run and Will try to make ya
Sports day next friday!
Wish me luck I have tomorrow 800 .
I hope I can be better then the last time
Thx so much because im running 400m and 800m tom
Nice tips
I will follow it in my athletic meet
this helped a lot man thx
0-200:
get out strong
200-400:
maintain.
at the 400 gonna start to feel tired but it's good
400-600:
push it but don't sprint.
600-700:
don't sprint yet but 80% sprint
700-800:
all out.you should either be on the ground or sprinting.if you die,you die.
oh boy!this was really helpful for my previous 800m but i never acknowledged 😂😂but i dont have much time bc its this thursday (14) february soooo im doing 200m
Thanks for your advice.
You’re welcome Nicolash
nice vid btw 👌🔥🔥
o Yea post this after my last season in track and I do the 800 Thanks bro
My bad man haha, but you are welcome. Hope you had a good last season.
Thanks I just ran 2:03 as junior
I can so the 400 just barely and sports day at my high school is tomorrow(hopefully) and I was forced to do 800 because not many people in my class would do it so I'm looking up videos to help me run it and also running around my neighbourhood as well to get my legs use to the running.
I like this channel. 🙂❤
I ran 1:58 😄
Nice!! +Potaytoe_Art
Potaytoe_Art I
Still trying to break 2min barrier i've done 2.01
Tilford how wtf
i’ve run a 1:47 before i passed out after lol i sprinted the last 200m
I THOUGHT HE SAID DAB SO I WENT BACK AND CHECKED THE TITLE AGAIN
Running even splits for the 800 is very difficult especially for youngsters; if you're the 400/800 type a differential between the first and 2nd 400 can be 6-7 seconds, for the miler type possibly 3-5 tops, the sprinter type must get out fast, holding back for a late kick is disastrous.
Great video!
Any tips by the 400-500 mark my legs feel like jello
I really love your videos
i love the drone stuff
I'm going to implement more of it. I just have to get a new one because I crashed it and the cam broke on it.
I love this man
In your division of the split times, you didn't mention the fact that your second lap will ALWAYS be slower than the first. This is true even on the world class level, the first lap is faster than the second for the current world record. So you have to account for that when you're shooting for a specific time. You have to run faster than you would need to on the first lap if you were able to run consistent splits. Most people cant. This means that for Sub-2, youd need to run more like 57 and 62, or 58 and 61, than 59.5 and 59.5.
Hey Rashaad can u maybe give us an ab workout you do. I was wondering how to get your abs to show without flexing. Because I can only see mine when I flex
Hey Rashad i'm 14 and just coming in to high school to run. I am a 800m runner with my PR in 8th grade being a 2:12, which won my conference finals. I want to get better at the race because it is my favorite part of track, (I also run the mile, PR being a 5:03) and I have a couple of questions is there any way I can talk to you directly? Thanks
I also look up to you as a runner, and you have a great story
You are pretty fast for a kid just entering high school. Send me a message on my Facebook page called RashaadRahh. Send me a screen shot of this message so I can remember it's you and reply to you. Make sure you get the Public FB page and not my Personal one.
+CallTheKopps
How are you running now?
KBFL I run a 2:12 we same age twins
KBFL that’s garbage
I'm 15 and trying to break 2.30
Can you run a 62 second 400m or a 5:30 mile?
Yeah I can run a 62 sec 400
Nice! In that case I'd say you have more talent for the 400m and should focus on that instead.
Really?! Ok if you say so ,thanks
Adam Watson i was also 15 when i ran 2:24 and now i manage 2:10 its all about not giving up