Legs get tired at the end of the 400 dash, how can i make my energy last and run faster?

Question

im a 113 year old girl 5' tall and my best 400 is 74 seconds(only time i was timed) but i run worse in actual races where theres preasure. at the end ofall my races, my legs go into jogging mode andi cant get them to go any faster, what can i do to fix this and what is the fastestmost effeciant way to run?

o and also, when i run, my arms get tired. what do i do with them so that they help me run not get tired?

Answer 1

I'm guessing that you're either 11 or 13.  You're too young to "train."  Just keep racing until you get to high school track.  74 is not a bad time at all.

Answer 2

Well, my coaches suggested me that when you race in a 400, it's better to like run as fast as you can until you finished a turn, and then you pace yourself until the 100M mark, and then sprint the last 100M.

Answer 3

well I'd say for being 113 years old and you're still running without a walker or wheelchair you're doing pretty good!! ar ar ( I assume 113 is a typo)  First I'd say build your endurance, run everywhere not just at practice.  Second, commit yourself and work hard at it.  If you want be better than most you have to be willing to do more than most.  Third, eat right, drink right and stay away from pop and junk foods.   Fourth, mentally prepare yourself before the race.  Be positive and envision yourself finishing strong.  Fifth, try a banana &/or an energy bar before you run.  Hope this helps.  Good luck!

Answer 4

everyone has problems with their legs and arms toward the end of the 400 meters.

You can train to tolerate more lactic acid so you do not feel as bad as you feel now.

Running intervals so you can condition your energy system to run at faster speeds is the way to help.

You should also run easy distance on the days you are not running intervals.

You must also learn to run relaxed, so you can  maintain your speed.

Eat healthy, there is nothing that is going to give  you energy so you can run better.

Answer 5

work on conditioning work on 200m and 400m runs at practice and eat pasta for dinner the night before i run track and also do the 4x400. keep ur arms pumping and get a breathing pattern to calm you during the race just work harder