How to run a 400?
how do I run the best 400 time i can meaning the amounts of energy to use at certain times in the race. it is a relay
Answers:
Stability shoe for running, what about the office?
relay 400s are very interesting. It depends what leg of the race you are running. I suggest running at a notch under your 200 speed for the first 75-90 meters, this is the time when you try to catch the person(s) in front of you, then ease up and run at a hard stride for the next 150 meters. For the next 150 meters or so use high knees and pump your arms as hard as possible. Think about putting your feet down as fast as possible b/c by this point your body will be spent. Give it all you have for the last 20 meters. Good luck!How do i improve my running times on these events!?
Get out quick, like the girl said, a little under your 200 time, to give you a more visual guideline, for the first curve. once you hit the straight, long strides help conserve your O2. once you hit the second curve, take deep breaths, not so much that it affects your running, but your muscles are going to be full of lactic acid, and you need your air. bring up your pace in the last curve by shortening your strides. once you hit the last straight, keep your eyes fixed on one point and don't let it move, this will keep you from bouncing up and down and save energy, good arms help too. after you're all done running your low 50's 400, have yourself a good pukepeace
This may take 2 week to practice...
5 times a week jog 1000m...
then do 3x100m under 16 seconds.
now 5x400m under 1.30 going down 5 second each time...
sprint first hundred(15seconds), second maintain 200m(30-35 seonds), then sprint last hundred(13-16seconds)... Alltogether will be around less than 1.05 minutes...
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