Hey how can you get faster in the 400m?

Question

I am 13 years old, and I run the 400m in 57 seconds. I need to know how I can get faster, becuase, even though my time is good, my school is full of increadiable athletes. Can anyone give me some tips?

Answer 1

Are you only running for your track season? If so, you'll never get better. It's like someone who starts a walking program to lose a few pounds. If they decide to walk five miles a day, every day, then they may lose a couple pounds and build some endurance/strength after a couple months. Unless you push yourself by going longer or harder or adding additional activities or cross training, you will plateau and remain at that level -- regardless if you continue to go those five miles everyday.

It seems you might be at a plateau -- consider working out somehow all year long or playing another sport to keep you in shape throughout the year. Good luck.

Answer 2

DANG! im gettin about a 56 and im 15!

Answer 3

look im 14 years of age and i run the 400m in 54 seconds and i always ask myself how can i get faster and my coach help out with that so im gonna tell you all you do is run very hard at pratice and have plenty of drinks because the gard could have you dizzy and even at the track meets run very hard , worry about yourself stay focus on beating your time and try to keep up with the others and if you do this every track meet you will see the difference and who do you run for

Answer 4

Hey that's a good time!

The key is the training...workouts are especially important.  Practice 100s, 200s, 300s, 400s, and even 500s and 600s should help...when you do distances above 400s, a 400 will feel easier.

My track team uses parachutes (velcro'ed to their waists)...to practice starting off.  Also, we use giant rubber bands (held around our waists), and someone holds the ends behind you and pulls back while you try to sprint hard.

Both the parachutes and giant rubber bands will improve on your explosiveness.

Have fun and Good Luck!

Answer 5

TIme trials.  My coaches use to have us sprint a 100 as fast as we could.  Then a 200 as fast as we could.  Then a 300 as fast as we could.  Then the 400.  We had to maintain our split time throughout the entire workout (i.e. if can run your 100 in 12 seconds, you should run the entire 400 in 48 seconds).  That kind of workout will get your fast twitch muscles going and even if you don't hit the goals times the first time you do it, if you keep doing that workout over time, your muscles will form in such a way to allow you to do what you are telling them to do.

But be careful, always stretch, always ice or use heat if you get an injury.  Take pain seriously.