Sectional 400 meter run!?
so i have girls track sectionals on next Friday and I run 1:05 and i really want to drop at least one second! please! so does anyone have any suggestions not workouts b/c i dont have time for that but anything specifically for the race?? thanks :)
Answers:
to have the edge on everyone else, you MUST get out of the blocks hard for the first 50-60 meters.
after that, stay relaxed, hold that quick pace, have good form(arm action, relaxed body, forward lean& run on your toes)and stride to the 200 mark. this is where the race is won or lost. it is crucial to pick up the pace, maybe shorten the stride a little meanwhile increasing stride frequency and accelerating around the curve. When you get to the home stretch, you gotta go balls to the wall and just pump your arms & legs fast as you can to the finish line.
-remember- no matter how hard you get out in the beginning, you will feel the same fatigue at the end of the race, so you might as well give it all you got here and cross the finish line in first.
good luck at sectionals
take longer strides so you can cover more ground in less time. keep same constant speed throughout race. do not slow down.
before the race be sure to eat a little
of something like 30minutes or an hour b4, it will give you energy . Start walking//jogging 30 minutes before to warm up muscles. When your running your race take it easy on the curves and save your energy for the straightaways. Be sure to save energy for the last 100 meters! Thats when you'll need it the most.
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"just run faster", this is my running motto. I am a distance runner, but we run 400s at practice and my fastest for a while was 63 sec. and I didn't think I could go much faster than that, but a week later I ran a 60 and just this week at practice I ran a 59, so all you have to do is do it.Is 49:56 a good time in cross-country?
I recommend getting out a little faster than you are used to in the first 50-60 meters. In the 400m, your body will usually recover from the extra amount of energy you exert in the first 50 meters of your race and it sould not have much of an effect on when you start to 'hit the wall' or begin to feel lactic acid.After you get out a little faster, just run the rest of the race like you normally would. It's much easier to speed up at the beginning than the end of a race.
use your arms. Don't worry about how you'll feel at the end. If you are tired at least you'll have an awesome time! Trust me this is what I do. Also once you get into your set position tell yourself when you hear that gun you go. You just book it. Tell yourself this and it will help. Trust me.
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i didnt really read all the other answers, so anyways, here goes,striding out is very important.. stay on your toes and lean into your run, let gravity help you.. pump your arms a bunch, SCREAM IN THE LAST 100M, lol,.. breathe through your nose and out your mouth.. be confident.. look at the person in front of you * if there is* and get angry at them!
annnnd thats about all i gotta say, soo good luck!
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