Running 4 x 400 relay any tips.?

Question

Well for Track and Field I'm running 4 x 400 relay and I want any tips on running for me and the other runners.

Thanks.

Answer 1

Well I'm a 400 runner and run 4X400 runner. mostly 3rd leg or last.. so if your in the lead then you mostly want to keep a good pace even if its not by much... say if its a 10m- 20m lead just block him n let him ride u... when u hit the 200 meeter mark pick it up with a big stride.. then just leave it all on the straight away/ last 100 meters..... say if your down a few meters, you might want to catch him on the first straight away n cut him off on the turn n leave it all on the straight away.... well tahts mostly it.. any other questions just e-mail me..

In case your wonderin

MY PR for 400m: 51.2

My school 4X400 Team: 3.20

Answer 2

Going into the race warm is so important so make sure you've either done some drills or a light run. Keep moving as you wait for the handoff too, unless you're first obviously. If you're receiving a handoff, its realy important to remember how tired your team mate is going to be. Don't let your nerves and eagerness get the best of you and take off in a sprint expecting them to catch up with you. When I run it I always do soo much better when I just don't think about it. When you're running it, especially when you're in like the 200-300 meters fight to just stay in the moment and not worry about the people around you, the handoff, or how your legs are feeling. If you want the win, the last 100 will take care of itself.

Answer 3

if you're good. you can go 95% on the first 200 and start speeding it up after that and just bust it all out in the last 100. but i just go 90% for the first 200 and speed it up and seriuosly bust it out in the last 100. it's supposed to be painful. if you run it right your arms and legs will be stinging in the last 50 and you just gotta have enough heart to wanna win and finish it. that's where the race is won. whoever can push themselves more in the end. but you wanna keep it up with other runners or even lead. this is how you can find your pace for yourself. usually if you are seeded correctly the other runners will have close times to yours.

the handoff. you can do it blind meaning the runner before reaches a certain point which is about 7 to 10 yards near the handoff spot and says go which is when you just take off going at your pace for the race. they will say stick when they are close enough to hand it off and you stick out your left hand secure the boton and switch it to your right hand. other wise you can just wait til they are about 10 yds away and start jogging forward facing the inside of the track keeping an eye on the runner. always grab with your left hand and switch to the right. once you get the boton take off and switch it from left to right hand just as you're running

remember there is a certain point where you cannot pass before handing off the boton. so make sure you don't take off too early or else you'll get DQed. if you are still confused ask the official where this spot is.

Answer 4

Do intervals of 4*100, 4*200, 2*400, these will get your endurance up and let you go all out in a race. Also after you run eat lots of protien within 30 minutes , this will help you build muscle.