Run 400 Meters
The 400 is one of the most challenging but rewarding races on the track. It's the type of race you need to sprint for but still have a strategy. Like the half mile, it requires a balance of both speed and endurance. Because of this, it can be very difficult but also very fun to run. There's nothing that makes you feel more powerful than running as fast as you can for a long distance.
Steps
- Don't eat or drink anything right before the race because it will cause cramps, but be sure to eat well a while before and stay hydrated.
- Run shorter races like the 100 and the 200 to improve your speed for the race. If you run enough of these it will improve your speed and give you an idea of how close to your top speed you are going.
- Run the 800 and mile help for endurance in the 400, but running any further becomes less helpful because it starts to focus too heavily on aerobic endurance over anaerobic endurance, which is the opposite of what the 400 is about.
- Lift light weights with high repetitions to help your muscles get used to fatigue and handle it better.
- Running the race: go out fast the first 100 and then "float" the second 100, easing slightly but still going very hard. Then really hammer the third 100 near all-out effort, and then push as hard as you can until the finish. The 400 is often won by the person who slows down the least. Do not run flat footed.
- Talk yourself into it. To run a 400 at your best you have to really want and be pumped about it. Get yourself excited about the race.
Tips
- Before the race make sure you are well hydrated, as this will help you keep the needed speed throughout.
- Be sure you have a good feel for the race before running it for time.
- Pump your arms as hard as you can and get your knees higher at the last 100.
- Have someone to try to beat. This will make you go faster.
- Always run any distance with somebody, especially someone around your ability who will push you.
- Be very careful to avoid crashing at the very end of the race. This tends to happen a lot.
- Don't start too fast, save some energy till about the last 100 meters.
- If possible, start by using a block.
- Getting some light training well before the raise can decrease you time significantly.
- When you get to the last bend give it your 100% best - it's ok to be in the back at the beginning but then kick it at the last 150 meters.
