Track & Field

During your college track recruitment, were coaches keen on your running style?

Unconventional Style: Coaches Wary, but World Record Holder Proves Them Wrong

I see him. So when I was being recruited, were coaches keen on my running Style. No, absolutely. Not every single coach. That recruited me out of high school told me, I would have to change my running style. If I ever wanted to be world class. I reach my full potential with the exception of one coach. Claude heart at Baylor University, which is where I decided to go. I can't say that I decided to go there because he didn't ask me that question. It was for me. The other reasons but it's ironic that he never asked me that question and never changed my running style. And ultimately, he told everyone later that he didn't change my running style and didn't feel it needed to be changed because I wasn't doing anything. That was limiting me. It wasn't a deterrent to me running fast, and he recognized that he also did recognize. Yes that it was different than everyone else's and I think it's a great lesson for coaches, that you don't just change and athletes running style, or you don't just Out, the idea that everyone who's successful did it this way? So that means everyone else has to do it this way. And then we ultimately found that when we had some actual studies done in conjunction with you as a committee, actually looking at my style and actually studying it and and and getting the data back that that it was, one of the things that actually made me so fast, especially over 400 meters because of the amount of force, I was able to put into the ground. Um, the amount of downforce that I create into the ground with significantly more than the average Sprinter, to a point where the US Olympic Committee had developed a model for the perfect Sprinter and they overlaid my form over the model and and I was faster and ultimately, I became the model. So that's not to say that anyone can go out and just do what I did because it's very difficult to change an athlete's running style. It's very difficult for an athlete to run in the style that they automatically run in. So now you've got to try to change. Change the running style. It's very difficult to do. So, I don't recommend that for anyone. But what I do recommend is not just changing someone, because they're different, as long as there isn't something that's actually a deterrent to them. Or if it's not creating a negative barrier to their performance, then let it go.

Coaches weren't keen on my running style, but one coach at Baylor University didn't ask me to change and ultimately it was found that my running style was actually part of what made me so successful. It's difficult to change an athlete's running style, so unless it's creating a negative barrier, it's best to let it go.

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During my college track recruitment, not every coach was keen on my running style. Most coaches recruited me out of high school without mentioning any need to change my running style to reach my full potential, except for one coach. However, the coach at Baylor University, Claude Hart, where I ultimately decided to go, never asked me to change my running style. He recognized that my style was different from others but didn't see it as a limitation to my speed.

Later on, studies conducted in conjunction with the US Olympic Committee actually showed that my running style contributed to my speed, particularly in the 400 meters. The amount of force I was able to generate and the downforce I created on the ground were significantly higher than the average sprinter. In fact, my form surpassed the model developed by the committee for the perfect sprinter, and I became the new model.

It's important to note that changing an athlete's running style is challenging and not recommended. Each athlete naturally runs in a certain style, and altering it can be difficult and may not yield positive results. Instead, the lesson here is for coaches to recognize that being different doesn't necessarily warrant a change unless it hinders performance or creates a negative barrier. Embracing and working with an athlete's unique style can lead to success.

Were you ever tempted to focus on the 100?

World-class in two, but the 100? Unique career reveals why.

Was I ever tempted to try the 100 meters? So I ran the 100 meters a few times during my career but never took it seriously. You think about sprinting and track and field, it's really difficult to be world class in one event. I happened to be world class in two, the 200 meters and 400 meters. Which are two races that traditionally did not complement one another. So that was one of the things that made my career so unique. So adding a third event, the 100 meters, would have been probably out of the question. You just can't do it. No one's capable of doing that, and I certainly wasn't. I could have run faster in the 100 meters had I really focused on it, but I never would have been able to run fast enough to be an Olympic champion. And that's what I was focused on, so that's why I stuck to my events, the 200 meters and 400 meters.

No, I was never tempted to try the 100 meters because I would not have been able to run fast enough to become an Olympic champion.

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Was I ever tempted to focus on the 100 meters? I did run the 100 meters a few times during my career, but it was never a serious pursuit for me. In sprinting and track and field, it's incredibly challenging to excel in just one event. I happened to be world class in two events, the 200 meters and 400 meters, which traditionally did not complement each other. This uniqueness was a defining aspect of my career.

Adding a third event, the 100 meters, would have been unrealistic. It's simply not feasible for anyone to excel in all three events, and I certainly wasn't capable of doing so. While I could have potentially run faster in the 100 meters with focused training, I knew that I wouldn't have been able to reach the level required to become an Olympic champion. That's why I chose to stick to my primary events, the 200 meters and 400 meters.

Can you explain why you ran upright?  What was the benefit for you?

Unconventional Upright Running Style: Unveiling the Power and Speed Advantage

So this is probably one of the questions I get most. It's about my running style and why I ran so upright. So it was my natural way of running. I ran that way since I was a kid. And other kids would make fun of me and say, you run funny. And I would say-- I would make fun of them back and say, you run slow, because I was always faster than them. And it was just the way that I ran. But ultimately, through some high speed film footage and data that we collect, that we found that my running style was actually much more efficient and much more beneficial to me than anyone had known before. My coach and I then just used what we found to really enhance my running style and take advantage of it. The real advantage of it is with the more upright I was running, the more I was able to produce more force into the ground, and force into the ground equals power and speed, which is critical for a sprinter.

I ran upright because it was my natural style, and it ended up being more efficient than anyone had known before. My coach and I used what we found to enhance my running style, as the more upright I was running, the more power and speed I was able to produce.

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One of the most common questions I receive is about my running style and why I ran so upright. It was actually my natural way of running, something I've done since I was a kid. Other kids would tease me, saying I ran funny, but I would respond by teasing them back, saying they ran slow because I was always faster. It was just my unique running style.

However, through high-speed film footage and data analysis, we discovered that my running style was actually more efficient and beneficial than previously thought. My coach and I used this information to further optimize my running style and capitalize on its advantages.

The main benefit of my upright running style was that it allowed me to generate more force into the ground. More force into the ground translates to increased power and speed, which are crucial for a sprinter. This discovery helped me enhance my performance and achieve better results on the track.

What was your strategy for dealing with the pressure of a big meet like the Olympics?

Embracing and Managing Pressure: A Champion's Strategy

What was my strategy for dealing with the pressure of the Olympics? It's a tremendous amount of pressure, first of all. You have one moment to get this right. For example, as a 200-meter runner, you're standing there behind the blocks, imagining this is your moment. And in 19 seconds after that gun goes off, you're either going to be the Olympic champion or you're not. That's pressure, and the entire world is watching, and you're wearing gold shoes. [LAUGHS] But I dealt with the pressure of all of those moments by learning how to manage pressure. You manage pressure as opposed to trying to make it go away. You can't make it go away. It's going to be there. I learned to actually embrace pressure, and I really enjoyed those moments when I was under pressure, when I was the favorite, because I had learned how to navigate that. So you start by being as prepared as you possibly can because a lot of the fear and the nerves come from wondering if you're actually ready for the moment, to deliver in the moment. So in all of those days and weeks and months leading up to the games, I know that I want to be ready in that moment and be confident, so I'm using every day as an opportunity to be ready and confident in that moment. And then once I'm in the moment, just compartmentalizing my thoughts. Nothing else matters before that gun goes off other than execution of that race and how I'm going to navigate that race and respond to things that take place during the race so that I can actually run the best race of my capability. But that compartmentalization is extremely important in not letting anything other than what you can control in that moment be on your mind.

I dealt with the pressure of the Olympics by preparing as much as possible beforehand, embracing pressure, and compartmentalizing my thoughts so that only what I could control was on my mind in the moment.

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My strategy for dealing with the pressure of a big meet like the Olympics was to learn how to manage and embrace the pressure rather than trying to make it go away. I understood that the pressure would always be there, so I focused on being as prepared as possible. I used every day leading up to the games to build my confidence and ensure that I would be ready for that crucial moment.

During the event, I learned to compartmentalize my thoughts. I blocked out everything else and solely focused on executing the race and navigating any challenges that arose during it. This allowed me to run to the best of my ability. The key was not letting anything other than what I could control in that moment occupy my mind.

Dealing with the immense pressure of the Olympics required preparation, confidence-building, and the ability to stay focused on the task at hand. By managing the pressure and embracing the moment, I was able to perform at my best.

Is there a story behind your gold chain weighing more than your gold spikes?

The truth about athletes and weight: It's not just about gold chains and spikes.

Is there a story behind your gold chain weighing more than your gold spikes? Not necessarily a story, but that's often a question that I get. So I wore a gold chain throughout my entire career. It was part of me. It wasn't good luck or anything. It was just-- I just always wore it. I got it and wore it every race. Obviously, my shoes are known for how light they were. So they probably didn't weigh quite as much as the shoe, or maybe they were about the same. The issue is this. Weight is only an issue when it's on the part of your body that is actually swinging. So if you have a weight on your hands or arms, that would be a problem. If you have too much weight on your feet, that would be a problem. And that's why athletes want lightweight footwear, and that's why I pushed Nike on that shoe [INAUDIBLE] shoe project, to make a really lightweight shoe. Weight anywhere else on your body probably isn't going to make that much of a difference. So that chain weighed, you know, grams. So imagine-- you know, when people say, oh, well, didn't that weigh you down? Let's say that I increased my body weight by the same amount as that chain. Is that really going to matter? No, it's not because body weight, or weight on your body, does not actually slow you down unless you're overweight, and then that can be a problem. But when we're talking about-- I mean, I would probably gain or lose, and I'm sure athletes much more so than me would gain or lose 1 to 2 pounds. You can be carrying 1 pound of water weight from one race to the other. So I get it, and it's a funny question. But it gets a little annoying when people think, well, you made yourself deliberately slow by wearing a gold chain that weighed in mere grams, which is not that-- this sport doesn't work like that, where 1 gram or even 1 pound is going to make the difference between how fast or slow you run.

My gold chain weighed a few grams, which is not enough to make a noticeable difference in my performance. It was simply a personal choice I made, and it didn't affect my running speed.

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The story behind my gold chain weighing more than my gold spikes is not necessarily a story, but it's a question I often receive. Throughout my career, I always wore a gold chain. It wasn't for good luck or any specific reason, it was just a part of me. On the other hand, my shoes were known for being incredibly light. So, the weight of the chain probably didn't outweigh or even match the weight of the shoes.

The important thing to understand is that weight only becomes an issue when it's on the part of your body that is actively moving or swinging. For example, if you have weight on your hands or arms, it can affect your performance. Similarly, excessive weight on your feet can also be problematic. That's why athletes prefer lightweight footwear, and it's why I advocated for Nike to create a lightweight shoe during the shoe project.

Weight on other parts of your body typically doesn't make a significant difference. The chain I wore weighed only a few grams. So when people ask if it weighed me down, it's important to note that increasing my body weight by the same amount as the chain wouldn't have a noticeable impact. Body weight or weight on your body doesn't directly slow you down unless you are overweight, which can be a separate issue. In our sport, gaining or losing 1 to 2 pounds is common, and even carrying 1 pound of water weight from one race to another is possible.

So, while it's a funny question, it can be a bit frustrating when people think that wearing a gold chain weighing mere grams deliberately slowed me down. In reality, the sport doesn't work that way. The difference between running fast or slow isn't determined by a single gram or even a pound of weight.

From 1987 to 1999 you dropped over 3 seconds in your 400. What were your training keys for that success?

World record success: From 1987 to 1999, dropped over 3 seconds in 400 meters with key focus shift

"From 1987 to 1999, you dropped over 3 seconds on your 400 meters. What were your training keys for that success?" So it was more than just training. In 1987, I was a senior in high school and going into my college career. I had never run an open 400 meters ever. I was a 100- 200-meter sprinter in high school. And I did run on the 4-by-400-meter relay. And I was pretty good on the 4-by-400-meter relay. So I knew that I had the potential to be a good 400-meter runner but just didn't know how good, because I was an excellent 200-meter runner. And that was my focus. When I got to Baylor University in 1987, I still never focused on the 400 meters. I ran a total of three 400-meter races throughout my college career, my four years there because, again, I was always focused on the 200 meters. And we were always having to prepare for something-- conference championships, national championships. So there wasn't a lot of time to switch back and forth between the 200 and 400 meters, because I was trying to get my 200 meters improved so I could be ready to try to win conference and national championships. And I was running the 4-by-100-meter and 4-by-400-meter relays. So it wasn't until I actually finished and left my college career and started my professional career in 1990 that I started really attacking and running the 400 meters and immediately showed that-- I was ranked number one in the world the first year I started running it. So I knew that I had that potential. And then it was from there for nine years. I knew that I could break the world record. And I was just trying to break that world record. I probably would have broken it much sooner than 1999 had I just focused on the 400 meters. But as you know, throughout my career, I was a 200-meter runner and a 400-meter runner. In the first six years, I really focused more on trying to break the world record in the 200. And it wasn't until after I did that and then I switched and really started to just focus 100% on trying to break that 400-meter world record, which I finally did in 1999.

When I started my professional career in 1990, I began training more specifically for the 400 meters and eventually broke the world record in 1999. My keys to success were focusing on my 200-meter performance throughout college and then using that as a foundation to shift my focus to the 400 meters, and running 4x100 and 4x400 relays to get used to the race distance.

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From 1987 to 1999, I dropped over 3 seconds in my 400 meters. However, it wasn't just about training. In high school, I was primarily a 100-200 meter sprinter and ran on the 4x400 meter relay. I knew I had the potential to be a good 400-meter runner, but my focus was on the 200 meters.

When I started college in 1987, I still didn't prioritize the 400 meters. Throughout my four years at Baylor University, I only ran three 400-meter races due to my focus on the 200 meters and preparing for conference and national championships. I also competed in the 4x100 meter and 4x400 meter relays.

It wasn't until I turned professional in 1990 that I began to seriously focus on the 400 meters. In my first year, I became ranked number one in the world, proving my potential in the event. From there, for nine years, I knew I had the ability to break the world record and worked towards that goal.

However, during the first six years of my professional career, I still had a dual focus on the 200 meters and 400 meters. I was primarily focused on breaking the world record in the 200 meters. It wasn't until after achieving that goal that I shifted my full attention to breaking the 400-meter world record, which I finally accomplished in 1999.

Michael Johnson answers your Track & Field questions. See all the advice Michael Johnson has and get answers to your own Track & Field questions.

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Michael Johnson is one of the greatest sprinters of all time, and in the 1990s he dominated the 200m and 400m, going undefeated in the latter for seven years. Born in Dallas in 1967, he studied at Baylor University and was spotted by coach Clyde Hart. After gaining a degree, he committed to full-time athletics and in 1991 won the 200m world title. Sadly, food poisoning denied him individual success at the Barcelona Olympics, but he helped the US 4x400m relay team to gold. From 1993, Johnson went undefeated in the 400m for 58 races and in 1996 achieved the 200m-400m double at the Atlanta Olympics, setting world records in both. He retired in 2001 having won 8 world and 4 Olympic gold medals.