Improving my 400 meter dash time (at home training).?

Question

I'll be an incoming freshman (9th grade) this year and I was thinking about doing track. As an 8th grader I ran a 57 and some odd decimal. To letter for varsity, you need to run a 53.0. What are some -at home- training exercises and diet plans so I can at least get my time down to a 55.

Answer 1

if your school has an open track go run and do stairs. run a few miles every other day . and run 200s with a stop watch. start at about 220 and get up to speed then start the stop watch at 200 and try to keep your pace for the goal time. so a 27.5 for a 55. when i was in track id do 26.5 s about 6 times in a row then go for a slow cool down jog. i ran 1:07 s my freshman year (i was a miler) and 53.5s my senior year (but my main event was 800 that was 2:03.5). by your senior year you should be running 50s or less (if you keep at it and don't get in to drinking and smoking too often.)

Answer 2

You can build leg strength by doing squats, lunges, and heel raises. I would also recommend running 1-2 miles 3-4 times a week. If you really want to improve on the 400 meter dash, there is no better way than practice doing the 400 meter dash as often as you can.

Answer 3

The main thing you can do is get stronger so you have more support force at ground contact. Research studies prove the fastest runners have the most support force = shortest contact times. Do isometric dead lifts on ball of foot and knee almost straight (angle of leg at ground contact). Do under distance top speed sprints to coordinate your new strength with speed. Also try altitude drops where you jump off a chair landing on ball of foot with no collapse at ankle/knee.

Answer 4

when it comes to running, all you can do is improve if you try to. measure out or estimate 400 meters and at least once every day run your heart out! there is no diet needed for this. squats, jumping jacks, crunches, reverse crunches, etc. all of these things will strengthen your muscles and increase your stamina. remember to time yourself every time you run 400 meters. you should see an improvement over a week.

*be sure to stretch before and after all work outs and running =]