How do you run a 400m?

Question

Im in an athletics carnival tomorrow and would like any tips on the 400m. Its at the end of the day after, 100m, 200m and my 3 field events. What are you tips? How should I run it?

Answer 1

the first 100m, go out hard, almost race pace but not quite..on the second 100m, try to coast and feel like your flying but using almost no energy, keep your face loose on this stretch..on the third 100m around the turn begin to accelerate a little and pick it up to everything you got with about 110 or 120m to go, try and outrun anyone ahead of you on the last stretch and move your feet quickly despite the pain. Your split at the 200 point should be 1 full second slower than your all out 200m time and if you are in shape that there should be a 2 second differential between the first 200m and the second 200m. So if you run an all out 200m in 28 seconds, go out in 29ish and try to come back in 31.

Answer 2

Those things that are attached to your hips..............i think they are called legs.

Answer 3

ur supposed to sprint the whole way. but most ppl find that pretty hard. just do a steady hard jog for about 300m, and than at the end give it your all and do a good kick. =]

Answer 4

It really depends on how fast you are flat-out and how long you can hold an almost-flat-out pace.

Great 400 runners will almost be sprinting around the entire track.  There is pacing involved, but you have to push yourself all out and hold it through the fatigue that starts to set in after the first couple turns.  

If you feel you can't hold a great pace through the entire race but have a good kick at the finish, stay close to the front of the pack and take them at the end.  If you have more endurance at a fast speed, but don't have that finishing kick, try to beat them during the race where they can't sprint past you at the end.

Answer 5

Very slowly! I'm 55, and have sciatic problems with bad knees!

Answer 6

just stick to one runner who you think or is identified as the fastest and outrun him in the last 120 meters

Answer 7

It sounds like you are going to have a tough day in front of you. Tonight I would get in a good chicken pasta diner if at all possible (carbs for energy, protein to build and repair muscle)than get in a nice warm bath and just relax and visualize for your race tomorrow. Than make sure you go to bed early tonight. Tomorrow morning wake up early and get a decent breakfast, maybe a toasted bagel with peanut butter than the rest of the day I would just snack until your race is over. Honey, raisins, pretzels, bananas, peanut butter, and bagels are all great for runners.

Durning the race remember to stay relaxed your race won't be half as good if you are strained and stressed. for the 400 I go out for the first 150 pretty fast than I settle in to a good pace until the last 100 meters than I give it everything I got. When you think you can't run any faster pump your arms more. Your legs will move as fast as you are moving your arms. than eat something healthy with a 1/2 hour of finishing your last event, that is when your body will soak up the most nutrients. Good luck at the carnival.