300 and 400 meters running problem - lack of endurance?

Question

Ok, so I have a slight running problem. I haven't got very good endurance,

so when I sprint 300 or 400 meters race; after it, I don't feel very well.

I feel like I'm gonna vomit, but instead, I have "dry vomits" (just body bending, mouth opening, but nothing coming out like a real puke) (?)

I'm 15 years old, I don't run for any club or so, just for recreation;

my PB-s are

7,8 at 60m

12,97 at 100m

27,28 at 200m

46,4 at 300 m

1:09 at 400 m

So, not very good;

I wanna improve those numbers, especially 300 and 400 meters.

The major problem is that sickness.

Is that normal for someone who hasn't got pretty much endurance, but runs solid 60 and 100 meters?

How to solve this problem?

Really appreciate your help.

Answer 1

First, if you want to increase your 300 and 400m times, you have to be fast in a straight line. So the first thing you should do is increase your 100m. Do lots of drills e.g high knees. Build up some of your core muscle and in no time you should increase your speed. After this, work on your speed endurance. What you could do is 200m four times. You could also vary your training sessions for example 400m at 80% three times

Answer 2

The best thing to do for you is probably to focus on improving your distances a little at a time, first with repetitions. Try doing workouts like 8x200 at 80% of your speed with little break.. and over time, add distance to that to 210, 220, etc.. Before you know it, you'll almost be able to do 8x400.. a workout almost worthy of Baylor 400 meter runners!

Don't try to rush yourself into running longer, preparing for the 300 and 400 is more of a psychological battle than anything. It's tougher to get mentally ready than psychically ready.

Don't run further than 400 meters for workouts right away, you won't finish the workout and you'll just beat yourself up mentally because of it. Trust me here.

Answer 3

just keep working and try running work outs like, 4 100m, 3 200m, 2 300m, and 1400m also try throwing some 500m run to biuld your endurance. but most of all remember that EVERYONE feels like c**p after running a 400m its always gonna make you feel like c**p but if you work hard your times will inprove and you won't feel ike that as long.

good luck!

Answer 4

When you practice you have to work on sprinting longer distances so that 300 and 400 meters won't be so difficult. Try running 600 meter sprints, at the pace that you would sprint your 400 meters in. Take a five minute break and do 600 meters all over again. Start off by trying to do two of them at your normal 400 meter pace with the breaks in between and then work your way up to trying about 6 a practice. You have to condition your body to push through all the way until the end of the 400 meters, and the best thing to do is to run a longer distance than 400 meters. You have to get the lactic acid build up outta you and this is a great way of doing it, its going to hurt at first. But soon it should start to subside. And 400 meters should feel like a breeze. Also open up your stride a little bit swing your arms more so your not straining your self as much.