Run a Faster 400-Meter Dash
The 400-meter dash is one of the most grueling events in track and field. It's too long to be considered a sprint and too short to be considered a distance event. Going too fast in one part of the race or too slow in another may cost you the race. Learn run a faster 400-meter race through correct conditioning and by pacing yourself during the event.
Instructions
1. Include lots of sprinting in your training so you are able to start the race and end the race strong. It is also important to run long distances so you are not huffing and puffing at the end of the race. Pay attention to your arms and upper body. Make sure your arms are driving forward and your body is tall, relaxed and erect. When running long distances, try to sprint and jog in 50-meter increments. Indian files are a great way to practice this. The idea of Indian files is to run behind a line of people. Everyone in the line jogs except the person who is in the back. The last person must sprint to the front and continue the cycle.
2. Begin the first 60 to 100 meters in a dead sprint. The idea is that your momentum will carry you for the next 60 meters. Use everything you learned when practicing sprints. Practice getting out of the blocks strong and on time. Start out with your body low to the ground and drive with your arms and upper body. Practice 100-meter and 200-meter sprints to get your starts down.
3. Establish your cruising speed once you reach the first straightaway. Come out of the blocks fast, then let the momentum carry you so you can develop not a dead-on sprint but a very fast run that is just below a sprint. Carry this speed to the end of the first 200 meters.
4. Take advantage of the lane draw and position yourself as high above of the pack as possible. As you reach the end of the 300 meters, begin to pick up speed to prepare for the last 100 meters.
5. Relax your body and maintain an upright position as you head down the last 100-meter stretch. Your cheeks and facial muscles should be relaxed and bouncing. If you tighten up near the end, you could risk possible injury. As you approach the finish line, finish strong and lean in with your head to get a better time.
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