Help!! with my 400m dash!!?
so im on girls track and i am stuck getting 67 seconds everytime i run the 400 . I work hard in practice everyday and i really want to improve. any tips?? anything that can help in the 400 meter or something that i can change would be very helpful! thanks :)
Answers:
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I'M HAVING THE SAME PROBLEM i keep getting stuck at 63 seconds and i never run either faster or slower. But heres what i'm doing wrong:the 400 HURTS like a ** and i'm scared of getting that horrible pain in my legs. BUT its going to hurt the same whether i run a 75 or a 59 but i feel a whole lot better about myself when i run as fast as i can. If you have been training hard, it should be working, but you are too scared to feel the pain... so what you need to do is trust your training and go ALL OUT- leave it completely on the track
You need to run more LONG distance in your training. 3-5 miles to start and then work your way up to 5-7 miles a day at least 4 times a week. It has been proven that the long distance will increase your short term burst which will increase your 400 times. Good Luck
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hi, im on a boys track team and i run almost everything. for the first 200m stick with a 33 0r 32 second pace and for the last 200m give it everything youve got. this should bring you down to a 66 0r 65.Run a longer distance during practice, such as an 800 or 600. This way, it seems easier to run the 400 and you can run it faster.
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Form is very important in the 400. Keep your arms at a 90 degree angle, and your fists should move from hip to pectoral when running. Try to keep your arms parallel to each other. Stay loose, don't tighten your legs. Land on the balls of your feet. Try to "rake" the track with your feet, and remember to push - never pull. Pulling yourself makes you drastically slower. When running, lift your leg over your other knee. Breath in through your nose, and out of your mouth. If it helps, make a nickel shaped hole with your lips when breathing out.Keep up the hard work during practices and you will definitely see an improvement soon.
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im on the track team too and i keep on getting around 17-20 seconds on the 100m dash. Do you use blocks? Because i need to improve too. i should think about using blocks actually.what i do to get faster is keep my mind clear of everything, look at where im going, and not care in which place everyone else is in.
You should work on your mile time and your 100 time. Just practicing the 400 won't help too much. By running the mile you will be able to sprint longer, and by running the 100, you will be able to sprint faster. I run the mile, and I run up to 12 miles and I also do 100 sprint repeats to train. Doing short and long distances will help you run a better 400.
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First of all, you don't have to run 5-7 miles a day if you're training for the 400.I recommend that you run once, or twice a week you run a workout that contains one or two 600m runs. If you are running 67 in races, I would recommend running the first 400 around 75-77 seconds. 600s will make you strong for the final 100m of the race. Holding it together down the last straight is important if you want to run a good 400.
Repeat 200s and 300s are also good. Try to run them at or slightly below your race pace. ( 31-33 for the 200s, 47-50 for the 300s.
You should also work on your form. Run 100s where you start at a jog, accelerate through the middle and the slow back down at the end. Work on keeping your form smooth. You can incorporate them into your warm-up. After you've jogged and stretched to 2 laps where you pick-up the straights and jog the turns.
When I used to run high school track (many many years ago, lol!), I ran the 400 also. Once each week, the distance runners would drive into the mountains (very close) and do a ~5 mile mountain run. The 400 runners would join them that day, but train with the sprinters every other day of the week. If you can do something similar, train with the distance runners once per week, that should help.
The 400m is a sprint. Some long distance in practice. Wear ankle weights or a vest weight. PUMP YOUR ARMS. Go for about 90% of your top speed for the first 200m. Then long strides for a 100m kick. Then an all out sprint. Pump your right arm extra on the curve and lean into it. Upper and lower body weight lifting would be good to. Do a hard 200m, an easy 100m then a hard 200m repetitively, doing 10, 200m. Remember the 400m is a sprint.
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If you are on a track team then your coaches will have your training program and are not going to let you set your own program. Realize that this race hurts. The longer you run the more it hurts. That may seem funny, but if you get through sooner you do not hurt for a long amount of time like you do when you run slower. Go out and attack the race. You can not save yourself for the last 100 meters and kick in, you can not make up the time. You should run the first 200 meters about 2 seconds slower than your race 200 meter time, you should have a 2 second slow down for the second 200 meters. That should equal your potential 400 meter race time. Now people run faster than that, and slower than that. It just gives you an idea about what you should be able to do. Start out like a 100 meter race, build up to about 60 meters, and then relax. Run the back stretch, relaxed, you are at your top speed for this race (not your maximal speed), when you get to the second curve try to power because it takes more effort to keep your pace on the curve than on the straight. When you come off the curve be sure to keep your arms moving back and forth, not across your body. Keep your stride length and turn over rate the same. Remember you are going as fast as you can at this time so do not try to run faster. Relax your hands, look down the track past the finish line, run in a straight line. People slow down here because they are trying to run harder and it causes them to tighten up and slow down.Have you ever taken pycnogenol supplements?
in practice you need to run a longer distance than your race.like 500,450,350,and keep going down till you reach 250More Questions & Answers...