How do I run fast for 400 meters without getting too tired and have to slow down?
Answers:
If you don't have time to train the best thing to do is just pace yourself. The first time I ran in a meet I paced myself but stayed as close to the pack as possible and full sprinted that last 100 meters.
The best way is to train. You can train for the 400 a couple of ways. 100 meter intervals. Sprint a 100 meters than walk/jog 100 meters than sprint again. Do a couple of those a week. Then after a week or two move it up to 200 meters. By the end of a few weeks you should be at the 400 and sprinting. Also run a few miles every week. That helps your legs a lot.
Depending on your age this should take a few seconds off your time. I'm 13 and at the beginning of the track season I averaged 65 seconds and by doing these I cut it down to 59 seconds.
You need to work on your strength and endurance. You should hit the weight room and do some squats. 5-8 reps for 3 or 4 sets should be sufficient. This increases your lactate threshhold which will result in less lactic acid build up in your legs. Lactic acid makes your legs feel heavy and causes you to feel sore a day or two after a fast run. Endurance is also important for the 400. You should be running 3-4 miles a day to help your breathing and help you so maintain your speed throughout the 400.
I need to imrove on the hundred?
steroids.What can I do about my breathing?
you should run slow then fast and then do the same ialways dothat and i don't get tired.Practice fartlek running. Slow and fast alternate running. Even if your timing is modest you can win the 400 mts. Try being at the 6th position till 250 mts. From there just blaze and mostly you can catch up with the leader in the last 10 mts, because by then he will begin to tire.
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