How can I, pyschologically, beat the 400m?
I know it has to come from within, trust me I know, but what are some tricks or tips that would be of use to me? I know thats why I'm losing, I mean my 100m is 11.2, but my 400m is 66. A HUGE difference, I should be running a much much faster 400m.
Answers:
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There is no good answer for this.The 400 is arguably the most painful, difficult, punishing event in T&F. You're going at nearly a full sprint for an entire lap.
When I ran it, I can't say there was anything to give me a psychological edge, short of learning exactly when I was prone to fall into oxygen debt.
I'm sure your coach is working on race strategy with you. You can invest in that mentally, and focus on the gameplan to the exclusion of everything else in the race.
This race is as much about pain tolerance as anything else. The incremental improvement you achieve is going to come most from sheer improvement in cardiovascular fitness.
It's a fairly rare bird that excels at both the 100 and 400...
I like to sing in my mind.
my 100m is 11.4 but my 400m is 53 and this was when I was a freshman last track season. Mentally, I run the 400m as if it were a 100m. At the start, I sprint it like a 100m and I'll naturally slow down but atleast I'll have an amazing start. I just keep pushing as if I were running a 100 the whole way and my body will adjust to the speed and intensity naturally. The 400m not only requires speed and power, but also a lot of endurance, more than the other sprints. I'm a cross country runner so I can keep my pace up for longer periods of time and being able to recover much faster than the other sprinters because I'm used to it. This way, I was able to run the 400 open, 300 IM hurdles, and the 4x400m while being able to recover in time for all of them. Try running some distance and it'll help you get the quarter mile mentality and endurance.
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I won't pretend to be an expert at running, but I'll tell you this; nobody can maintain their maximum speed for long. Start off at a comfortable pace, about 85% of your maximum speed, then every so often add a burst of pace to make up for lost time, you should probably maintain your maximum speed for about six to ten seconds but I leave that to you to decide. Acceleration is the key here as you have to slow down and speed up so often to maximise your energy consumption. Push your body past its limits ONLY IN THE LAST TEN SECONDS OR SO OF RUNNING.Try it and hola back!
For some reason when i run i ALWAYS accelerate slow..but in the end i win the race for like 100m?
There are two kinds of 400 meter runners. Some runners maintain the same speed over the entire distance while others start fast and then start to fade near the homestretch. For the 400 meters, explode out of the blocks and run at a brisk pace just slightly slower than your 100 meter pace. Maintian good posture through the first 300 meters, maintain your speed than use your momentum from that last curve to catapult you way into the last 100 meters. Think about going faster and nothing else during the homestretch, the pain is only temporary.(I'm on my school team and I run a five minute mile)
You have good speed so I suggest trying this workout:
1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.
2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.
3. Don't forget to include 'classic' VO2max workouts (ie, ones with even longer intervals at an intensity which resides in the domain between 90 and 100 per cent of VO2max).
Best of luck!
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What really works is a technique called thought stopping. The minute you have a negative thought about the 400m think of a word like "stop" or "no" to end the negative thought and then replace it with something positive. Also you can almost psych yourself out into liking the 400m. Everyday just say (to yourself) how much you like the 400m, at practice think of how the workouts will help your 400m and soon you'll start to realize the 400m isn't as hard as you may make it out to be and your times should get better.I Iive in Atlanta, USA. Is there any US TV network showing the Boston Marathon?
first of what time do you want in the 4oo practice half that time on 200 till you can run a constant time in the 200 of half your 400 time then when you run the 400 the pace should be what you ran the 200 in and look at your start a lot of time can be picked up in the first 1oo have some one time you at the first 100 to make sure of how you are doing at the start and have them watch your race and be honest find out where you are slowest during the race and work on improving there good luck and have funMore Questions & Answers...