Im a freshmen in high school. my open 400 pr is 55.2. im told this is fast for a fresh. can i make it faster?
Answers:
What type/brand of running shoes should I buy?
Yes you can,, track is a easy sport i say this because all you have to do is train its not like basketball or football where other things come into play,, in track the fastest person is the best and will win.this summer you should try and find a summer track team alot of high schools have them,
then in the fall you should run x-cross country for your high school, and in the winter you should run indoor track, by next season i guarantee you will be running at least 2 sec faster
also during the race you might try to get out harder for the first 5-8 seconds or so.
Good luck
Well if I say so that is pretty good for a freshman indeed. I am a senior miler and I can't seem to get under 54 seconds. I don't train for the 400 but it plays a huge role in the my race because it breaks it down into the four main parts. Thats what you should do with the 400. Running a 400 is about maintaining your 100 pace. During the summer I reccommend you run cross country camp or do running on your own because you cannot take a whole year off if you want to improve. Cross country, indoor track, and swimming are all really good ways to improve your cardio endurance and vo2 max (oxygen intake), but the only way to improve your speed is to do interval training and strengthening in the weight room. Intervals can wait till the season but you can always lift both upper and lower bosy at the gym. Calves, hamstrings, and core (abs and lower back) should be your focus. Core is very important because it keeps your posture and supports your upper body. Also, the more flexible your are the longer your stride will be and that helps too. I learned a lot in four years and hopefully it will help you. I think you can break 50 by the time you graduate if you train right!
do this: 3x300m 90% speed and warm down good
or 2x300m 90% speed and do a 600m all out; the last of
everything you run should be all out
have enough rest in between each run to run the others fast
remember the 400m is a sprint
yes it is, but don't let people fill you with delusions of stardom because you'll have to work very hard just to crack 51 seconds by your senior year. The best high school 400m runners can go about 48 seconds. You can be one of these supreme athletes by working on your form and your flexibility. I know this may sound lame, but do yoga. Stretch, a lot and become very flexible. Work on your form with drills, and 300s 200s and 100s with a lot of push ups and sit ups.
Hey, my friend keeps hating on x country, how can i get him to get off my case?
Uhh thats just okay,nothing amazing,as a freshman last year i ran a 49.8 and went to state,so dont set your standards to low,you can run a 50. soph year my friend.The more races your in the better youll get.Run a mile everyday,and do calfs raises.I gurantee youll run atleast a 53 by next year.More Questions & Answers...