Anthony De
I'm a rising sophomore in high school and run the 100m, 200m, 300m and last the 400m. My freshman spring season i ended up peaking at 52.31 which is good but not as great as i want to be. This year i want to go high 47 in the 400 which is very far from my pr but not impossible get. Ive been in the weight room all summer so i'm a lot stronger than i was last season.
I have recently been watching some old race videos and the one that stuck out for me the most was Marita Koch's world record in the 400. During the race she went out hard all the way to the 300 mark splitting 11.3 at the 100 mark 22.4 at the 200 mark and 34.1 at the 300 mark. Her last 100 meters was a slow 13.5 seconds but at that point it didn't matter.
And so the question! I was wondering if instead of running it traditionally (going out hard floating until the 300 mark and finishing strong) i should go out as hard as i can and build up a lead so large that even if i fade i will be so far a head that it won't matter. I also wonder if this is a good strategy for running the 47.90 i want to hit this year
My pr's
100m: 11.30
200m 23.00
300m 38.09
Answer
The 400-meter dash is a difficult event because it combines sprinting with a mild distance run. No matter what strategy you choose to run during the race, stick with it. Changing a strategy in the middle of the race does not end well. Also, practice your strategy a few times in practice prior to bringing it to a track meet.
I was a speed based 400m runner (better at the 200 than the 800) and this was my strategy and what led to my best results: accelerate aggressively to about 40-60 meters then run relaxed with as little effort as possible but maintaining speed, going through the 200 about 1.5 slower than my 200 race time. Increase effort on the second turn, simply because it will be harder to maintain speed on a curve than on the straight. In the last 100, relax, do not try to run faster at this point, you cannot accelerate and trying will lead you to tighten up and that slows you down. This is how Michael Johnson ran and I think he was the best 400m runner, male or female.
However everyone is different with different strengths and weaknesses so here are some other strategies.
Giving It All and Hang On
This is perhaps the boldest strategy. An athlete will sprint out of the block and run the first 200 meters as if it were a 200-meter dash. Depending upon your level of training and your anaerobic capacity (ability to produce energy without oxygen), you will begin to become fatigued at different spots on the track. Most athletes will become fatigued in the second turn (between the 200- and 300-meter mark of the race). Once you become fatigued you must tell your body to keep going. Focus on driving your arms and legs and picking up your knees. This will help you finish the race and keep most of your running mechanics despite being fatigued. If you choose this strategy, be prepared for your system to shut down or a muscle to cramp toward the end of the race. The benefits of this strategy can give you an edge on your competitors because building a large early lead can cause them to mentally surrender.
50-150-200
This is perhaps the most used strategy in running the race. You will begin by accelerating to full speed out of the blocks for the first 50 meters. For the next 150 meters, you should be under a controlled deceleration. This means finding a rhythm by maintaining your leg speed. At the 200-meter mark (the start of the second turn), you should refocus on sprinting again. As in the strategy above, focus on driving your arms and legs and picking your knees up. Runners who are able to work the 200- to 300-meter turn will set themselves up for the sprint to the end and a chance to win.
200-50-150
This is a commonly used strategy for indoor track and field but can be used for outdoor track as well. Begin by running the first 200 meters slightly slower than you would for the 200-meter dash. At the 200-meter mark, change to a rhythmic deceleration in which you can relax for 50 meters. Halfway through the second turn, refocus and begin driving your arms and legs, sprinting to the finish. This strategy does not generally set up a strong finish.
Even Pace
The simplest of all the strategies is to run an even split or pace for each 100-meter segment throughout the race. However, this strategy allows for little adjustment during the race so knowing your competitors' times is ideal before setting your pace. Simply maintain one pace throughout the race until the last 100 meters. If you paced the race correctly, by sprinting all out for the final 100 meters, the last segment should be equal to the first three as fatigue sets in.
The 400-meter dash is a difficult event because it combines sprinting with a mild distance run. No matter what strategy you choose to run during the race, stick with it. Changing a strategy in the middle of the race does not end well. Also, practice your strategy a few times in practice prior to bringing it to a track meet.
I was a speed based 400m runner (better at the 200 than the 800) and this was my strategy and what led to my best results: accelerate aggressively to about 40-60 meters then run relaxed with as little effort as possible but maintaining speed, going through the 200 about 1.5 slower than my 200 race time. Increase effort on the second turn, simply because it will be harder to maintain speed on a curve than on the straight. In the last 100, relax, do not try to run faster at this point, you cannot accelerate and trying will lead you to tighten up and that slows you down. This is how Michael Johnson ran and I think he was the best 400m runner, male or female.
However everyone is different with different strengths and weaknesses so here are some other strategies.
Giving It All and Hang On
This is perhaps the boldest strategy. An athlete will sprint out of the block and run the first 200 meters as if it were a 200-meter dash. Depending upon your level of training and your anaerobic capacity (ability to produce energy without oxygen), you will begin to become fatigued at different spots on the track. Most athletes will become fatigued in the second turn (between the 200- and 300-meter mark of the race). Once you become fatigued you must tell your body to keep going. Focus on driving your arms and legs and picking up your knees. This will help you finish the race and keep most of your running mechanics despite being fatigued. If you choose this strategy, be prepared for your system to shut down or a muscle to cramp toward the end of the race. The benefits of this strategy can give you an edge on your competitors because building a large early lead can cause them to mentally surrender.
50-150-200
This is perhaps the most used strategy in running the race. You will begin by accelerating to full speed out of the blocks for the first 50 meters. For the next 150 meters, you should be under a controlled deceleration. This means finding a rhythm by maintaining your leg speed. At the 200-meter mark (the start of the second turn), you should refocus on sprinting again. As in the strategy above, focus on driving your arms and legs and picking your knees up. Runners who are able to work the 200- to 300-meter turn will set themselves up for the sprint to the end and a chance to win.
200-50-150
This is a commonly used strategy for indoor track and field but can be used for outdoor track as well. Begin by running the first 200 meters slightly slower than you would for the 200-meter dash. At the 200-meter mark, change to a rhythmic deceleration in which you can relax for 50 meters. Halfway through the second turn, refocus and begin driving your arms and legs, sprinting to the finish. This strategy does not generally set up a strong finish.
Even Pace
The simplest of all the strategies is to run an even split or pace for each 100-meter segment throughout the race. However, this strategy allows for little adjustment during the race so knowing your competitors' times is ideal before setting your pace. Simply maintain one pace throughout the race until the last 100 meters. If you paced the race correctly, by sprinting all out for the final 100 meters, the last segment should be equal to the first three as fatigue sets in.
Best way to sprint? (EASY BEST ANSWER) RUNNERS/RUNNING EXPERTS ONLY PLEASE?
chase
Do you run on your toes? Or your entire foot? Lift your knees or keep them moderate height? What should your form look like when running? (more specifically, sprinting...400 meter race=most specifically)
thanks!
Answer
you run on your forefoot (strike the ground with the balls of your feet and push off, using the toes to push off too).
bring your hips under you ( dont run with your butt sticking out behind you) and relax.
when your butt is sticking out, its hard for you to lift your knees.
try bringing your foot over the opposite knee when your running, like cycling.
you should watch videos on youtube,
there is a series of sprinting drills that are shown by
100m world record holder asafa powell, and womens 400m world record holder Sanya Richards.
check out this link
http://www.youtube.com/watch?v=ad0ToqBV3fo
also check out the HSI videos
http://www.youtube.com/watch?v=FqOGfbepJbw
you run on your forefoot (strike the ground with the balls of your feet and push off, using the toes to push off too).
bring your hips under you ( dont run with your butt sticking out behind you) and relax.
when your butt is sticking out, its hard for you to lift your knees.
try bringing your foot over the opposite knee when your running, like cycling.
you should watch videos on youtube,
there is a series of sprinting drills that are shown by
100m world record holder asafa powell, and womens 400m world record holder Sanya Richards.
check out this link
http://www.youtube.com/watch?v=ad0ToqBV3fo
also check out the HSI videos
http://www.youtube.com/watch?v=FqOGfbepJbw
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