How do i lower my running time in a 400m?
I'm 16 and i run 400m in 65 sec. I would like to get it down to 60. My coach has me weight training and its helping slowly, but i want to know if theres anything else i can do.
Answers:
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Thanks for answering my question! I guess I'll give you some advice too.Running longer distances will definently lower your time because it increases your endurance and the amount of time you can full out sprint.
I'm sure your coach has a pretty good idea of how to help you get faster, but training with the boys will definently help your race. Also run some 450s in practice. These help you get the "kick" at the end of your race and your legs won't be as tired because you'll be used to running that extra 50.
When you weight lift, I recommend something called powercleans. My coach learned about it from a couple of college runners. I'm also a 400 runner, and just by adding powercleans to my workouts 3 times a week I dropped from 3 seconds (in a month). I usually do 3 x 8 reps powercleans, or sometimes 10-6-10reps.
Here's a description of how to do the powerclean:
Start by holding a barbell just above knee height or from the floor, then explosively straighten your hips and pull the bar straight up. As it get to the top of your chest, flip your wrists over so that the bar ends up at neck height with your elbows as high as possible. Then flip your wrists back down and lower the barbell.
My first track meet is tomorrow?
Start off slow and then increase speed. It's a hard race! GOOD LUCK!try diz stategy, i run a 56 wit diz. go 80% on the first curve, cald dwn 2 about 50% on the backstreach nd on the last 200, full speed
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First do repeats 300m,,i'll say do 3x300m at 90% speed and enough recovery to run each one fast ,, also switch it up by doing 2x300m than do a fast 600m after the second 300m,,, another work out is doing 2x400 this is good also for the 800m runners if your fastest time is 65 do both at around 68During the race get out fast, dont get out slow,, during the first 6 seconds or so of the 400 you getting out fast is not going to hurt you,, just get out hard just for the first 6 sec or so than run relaxed at a nice good pace,,you have to remember the 400m is a sprint,,, good luck
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Cool, I am cutting times too! Try this, it is really improving my times! Run intervals: sprint on the straight aways, then jog and get your breath back on the corners. Do this about 4 times and then switch and sprint on the corners and jog on the straight aways. I promise that this will improve your times!GOOD LUCK!
How can I improve my running speed?
My 400 time was a 71 untill I started running the 800 now it is a 64. My best advice is if you don't already, try racing the 800 a couple times..it improved my times alot and I haven'y run anything above a 66 since then.Name that tune (Hip Hop) Is it M&M and if so what CD is it on?
I'm in the 8th grade, and a distance runner so this is hard for me. I don't know why people say start slow and finish faster, run the first 200 the fastest, slow up just a bit for the next 75 or so and sprint to the finish.I'm in the 4x400, don't even know what I run but I know how, in distance, which is a lap or more, ALWAYS run the first half the fastest.
Keep up with the weight training, and practice with distances more than 400, the mile is perfect, if you run that as fast as you possibly can, you'll be able to take your time down.
Breathe in the nose, out the mouth, short breaths, you'll find it VERY easy with short breaths.
I'm a 5:45-6:00 minute miler, and a 2:50 half miler, I know what I'm doing...
How to improve 400 meter time!?
the best way to decrease ur time is by running cross countryanother way to decrease is by running on ur 4x8 relay team or by doing the open 8 in meets a couple of time
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I will recommend that you do circuit training daily (2 sets) for two months. This should involve 10 different activities - e.g. 20 squats, 20 press ups, stair run, 6 x 30 meters shuttle run. etc. You need to run between the location of each set of exercise. You should aim each day to complete all exercises 15 seconds faster than the day before. Remember when doing circuit training that you do not stop to rest until all 10 activities are completed. At 16, you should try for 25 minutes to completed the entire set.At the end of 2 months, you should be running 57-58 seconds for the 1/4 mile.
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