How to maintain speed on the back strecth. how to run the 400 in 53.00 or less?

Question

How to maintain speed on the back strecth. how to run the 400 in 53.00 or less?

Answer 1

The most efficient way to race the 400 meter is to go out at 90-95% sprint for the first 7 seconds (just past the top of the first curve on an outdoor track). After this you should settle in slightly to what I call a "cruise." This should be faster than comfortable but not straining. You'll stay on this pace until the top of the next curve. At this point, you need to gauge how much energy you have left. A good place to try to accelerate is with 120-130m to go. You've past 40 seconds into the race now and your muscles are swimming in hydrogen ions (what feels like burning) from your body breaking down sugars into muscle fuel (ATP/CP). It is very important to stay relaxed while driving your knees and arms.

Successful 400m runners have the guts to go out quickly (but not all out) and the confidence to finish strong.

In regards to the 53s or less question: run the first 200m in 26 and the 2nd in 27.

Answer 2

Basically, you have to sprint as hard as you can for as long as you can.  What always helps me, is practicing running 400s on a hill, or running 450s-600s on a track.