Ok i do track?

Question

Im 5'7 way 159 i just wayyed myself i run a 400 in 57secs i can run pretty fast but i need to get faster i mean really fast i just dont know what to do i read somewhere squats but i squat 360 and peepz call me slow

Answer 1

The 400m is often considered one of the hardest events in track.  You need to be able to maintain a full sprint for 1 lap around the track.  To do this, you need a combination of both speed and endurance (to help maintain the speed).  Squats will certainly help make you stronger, but weight training is not the only component necessary to run a fast 400.  Speed workouts need to be done at least twice a week at a pace faster than race pace (such as 150s/200 repeats).  Longer intervals (around 600m) also need to be incorporated.  "Distance" workouts need to be incorporated too at least one a week, preferably twice - 20 minute runs will help to build endurance. Keep lifting, but focus on the track workouts because the 400 is, after all, a track race.

Answer 2

the 400 isn't just about raw speed and strength, but endurance also, as the previous answerer aptly stated. for example, my school's A 4x400 team is made up of all xc runners who have built up endurance. albeit in track two of them run the open 400, one does the 800 and 1600 and i do the 800, 1600 and 3200, but we all run 52-53 because we have a unique training which incorporates both distance running and sprinting which is what you need. i would recommend cutting back on weight lifting and do more actual running.