ANSWERS: 25
  • No, not really. The 400 is a long sprint, you are running full out as fast as you can from start to finish. There is no pacing or tactics for starting your sprint on a certain lap or time. The only real tips are start fast, run fast and don't slow down. To improve your performance you could do some endurance training, starting with eight weeks of aerobic exercise. Following this you could begin strength training, as well as some sprints, wind sprints and throughout all of this flexibility exercises. After several months you could begin plyometric exercises.
  • Adding to xander's answer... don't stop.
  • from what ive seen in highschool, the best 400 runners would start off striding. then pick it up at the 300, 200, and then again at the 100 to go. I run the 400 like the 800. Chill for the first 200 and then pick it up for the last 200.
  • Watch the greats and learn from how they do it!
  • The basic technique is to try and stretch the field of runners and make them run a little faster than they want to early without tiring yourself, leaving you to kick hard at the end while they have less left in the tank. Or, try and lay back and conserve as much energy as possible without letting the leader get too far away from you and then open it up for the last third of the race. You have to figure out which one you are, a rabbit or the tortoise.
  • It is a sprint. Build up your lower body strength. To be a good sprinter you have to have power in the legs and glutes! Run hard the whole time at the last 200 meters kick it with all you have. Train by running further than you need to with a longer kick at the end. Don't tense the hands.. it is wasted enrgy loss. Don't think you have to be in the front, push those ahead of you to wear 'em down. It is a fast race... but fun!!
  • i would say that most uneducated people would try and sprint 100% the whole time go about 80% the first 200 meters and then kick it at the last 200 or 100 meters
  • 400 meters is the longest a person can full out sprint. Have great stamina be in shape is the best way! little tips that can help would be 1.) run on the inside of your lane( shorter the distance the better right?) 2.) on the corners lean a bit the way you are turning 3.) for the first 200-300 meters run on your whole foot and pace yourself. then the last 100-200 meters give it your fullest and run on only the balls of your feet.
  • Quit smoking!
  • Run fast. When something gets in your way, turn.
  • As others have said, the 400 is a sprint. You are supposed to be able to full-out sprint the entire thing. Depending on where you are at physically, this may or may not be possible. To get better you could use this method: 1. Figure out how fast you want to run. For an example, we will use 1:00 flat. 2. Figure out where you are at. See how much you have to improve. 3. Build up your stamina by running 100s and 200s at the speed you want to run them in your 400 race. For instance, you would want your 100 at 15 seconds or lower, and your 200 at 30 seconds or lower. You must do multiples of these. You might want to try 20 hundreds at your target speed, and 10 of your 200s. 4. Before your meet, you want to run your 400 again. This time, try to have someone yell out to you where your time is after the first 100, second 100/first 200, and the thrid 100. Don't forget to get an overall time, too. 5. On the day of the meet, you want to stretch out for a very long time. Make sure to hold each stretch for at least 20 seconds. Any shorter and your muscle isn't really stretching. 6. Remember to stay relaxed. Tensing just wastes your energy. 7. Pace yourself according to how your practice runs went. If you need to, stride the first 100 or 200. Lengthen your strides on the back stretch (second 100). Push yourself on the last 100 for sure. The earlier the better, though. That's all the advice I have. The most important thing is to do a work out everyday. The 400 is all about your stamina. You're supposed to go 100% the entire lap. Go at a pace you feel comfortable with, but don't forget, you can rest when it is over. Hope that helped!
  • As our coach would say, "run fast and turn left."
  • hahaha wow my coach actually told me to go full out at the beginning and naturally your going to begin to get tired and slow down. but when you get at about the last 100 meter mark PUMP YOUR ARMS as hard as you can and as a result your legs will go faster. dip at the end. i was surprised when he told em this because i always thought that i would absolutely die. well i did but i pumped my arms and as I ran it more and more, I found that I could sprint longer and longer distances Good Luck!!
  • Play rugby =) You'll get in shape quick lol.
  • I used to run the 400 meter dash in high school (when I ran in high school track). 1. Build up your endurance (do jog/run 2-4 miles about 3-4 times a week). 2. Do many windsprints (do about 4-5 100 m. sprints; 4-5 200 m. sprints, and so on). 3. Do some weight training (to build up your upper body strength too. Do about 2-3 times a week). 4. Don't smoke (this is the biggy. For any kind of running, it's best not to ever smoke).
  • you guys don't know how to really run a 400. Yes it is a long sprint but you'll get beat everytime if you run 100% all out. 1- get a good start but dont go all out, when you get to a good speed, after about 40 meters you have to coast. This doesnt mean slow down, just stay at an even speed and focus on good form. Dont waste energy! keep your head straight and face muscles relax 2- start to really kick it in at the 200 3- Focus on keeping your stride open (ppl close there stride when they get tired) 4- really dig in for the last 100 and keep on the front of your feet.
  • A lot of training. 200 metre splits . Most top athletes run negative splits which means one half of the race faster or slower than the other which is why you need to train with 200 sprints you have to conserve your strength for that long run in down the straight
  • The 400 is a dead sprint. The entire way. Run as fast as you can the entire time. DO rythem the breathing. Practice running the mile for short long distance, and 200 splits for sprinting distance and running fast.
  • Make sure you run counter clockwise and real fast.
  • do not run it so fast but dnt run slow u have to have intensity.
  • i have been running track for 3 years (2 in middle school 1 year in high school) and my 4th year just started 3 days ago. I got thrown into a 400 race last year because the team needed points. I ran it in 66 sec. I continued to run it the rest of the season in meets and trained somewhat for the race (wasn't my main event at the time so i really wasn't focused on it.) this year it will be one of my main events and I have been given tips that I wish i had known sooner. Some things that should help are: 1)Run different types of sprints (100s, 200s, etc) to help you build strength and speed. 2)Run distances longer than the 400 (600s, 800s, even mile runs occassionaly) to help you build endurance which is a great thing to have for this race. 3)Weightlifting also helps to build leg strength. Exercises such as squats will help your legs specifically and cleans are an overall great lift for all athletes. 4)Have your coach tell you your split times for the 400. You want your time when you reach the 200 mark and again when you finish. Your time when you reach the 200 mark (being the halfway point of the race) will tell you how fast you are running the first half of the race compared to the second half. They should be about equal however most people run the second half 1-2 seconds slower. I hope this helps a little bit! GOOD LUCK IN ANY FUTURE RACES!
  • I currently run a 48 meter 400 in highschool track, so heed this advice. A common misconception about the 400 is run on the "whole" foot, or from heal to toe for part of the race and then on the balls of your feet for certain portions. This is false. You should be on your toes the ENTIRE race, if you can't maintain this, you're not in good enough shape to run a 400 yet. Pick a target time. If it is above 55, divide your target time by two, subtract four seconds from the first 200m, add 4 seconds to the second 200m. If it between 56 and 51, do the same with 3 seconds. If it is 50 or below, do so with 2 seconds. For example, if your target is below, your first 200 should be about a 24, and your second about a 26. Get your 200 time around these targets WITHOUT it causing you to "die" so to speak. Once you can do these, add half of the second 200m time onto the first 200, and run the total 300m in the designated time. Once you can do this your ready to go for your goal in the 400. You will know how fast to go and the pace you should have which is extremely important. Just remember, the race will be terrible, you will die around 330-350 meters if your running the race properly. Gut it out, stay on form, and finish strong.
  • To run the 400 meter you need endurance AND speed, this is why it is probably the hardest of the events. You must be able to run at almost your fastest pace for a longer amount of time. To get better practice by running fast paced 600s and sprinting 200s or 300s. Practicing sprinting for longer distances, and staying relaxed while you run will help you achieve a good 400 meter. (I run this event myself =] )
  • Since i actually run the 400, and did not just google "400 technique" like everyone else probably did I think i can give you good tips. 1. Always use blocks, they can give you a great start. Be sure you are going at least 80% of your total speed at the very least. (Make sure you know how to use them, and when setting them up, angle them to the way you will first be turning, but only slightly.) 2. When you actually begin the run, stay as close to your line as possible. Believe me it can make or break your time. 3. Push it around the first corner, and then stride it out on the straight (even if you are striding it out you should still be running fast). Try to slowly increase your speed. 4. When you get to the next corner, personally, i am getting a little tired, but this is where i really try to turn it on so to speak. From here on, it's anyone's race. Push it hard through this corner. 5. By this time, you should be good and tired, and your legs feel like lead, but continue all the way through. This last 100m is very important. Pump your arms and do not slow down no matter what, until you cross that finish line. Personally thats how i do it, hope i helped.
  • pase yourself and but dont run slow...!lol

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