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track
okay, so i don't know what to but this on so here i go. i need to get my 400m time down --thats one lap around an all out sprint-- i currently have a 1min. 17.56 seconds. how do i get this down? what are some techniques? also, i'm not going to eat this whole weekend so that way i don't gain any fat weight. so am i wasting my weekend working out non stop just to get my time down?
please helpp
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Pleaseeee eat!!! A track runner NEEDS something in their body to burn off!! The rule is that you eat lots of protein two days before your meet, and then load up on carbs the day before and day of a meet.
Anyways, to answer your question. There are many different ways to run the 400m as it's a very technical race. You usually have to find what works for YOU.
This is the most difficult race because it's like a long-distance sprint. Don't expect yourself to be able to sprint alll out for the entire thing. It's not really possible, unless you are like Olympic level.
I didn't run this race, but there was a girl on my team who was all-state and ran it in 54 seconds (she obviously runs at the college level now lol). The way we were taught was to sprint the curves and relax on the straight away.
1) The first 100m, start the race like you would for a 100m race, and build up to about 80-85%.
2) When you get to the straightaway, the key is to MAINTAIN your speed by just relaxing your arms a bit and let your legs go along for the ride. Do NOT try to speed up or slow down on that first straightaway.
3) When you get to the next curve, you have to put in a little more speed to maintain.
4) The last 100m is obviously the hardest part of the race, and the part that you reallly have to work on. Ideally, you should sprint all out (but we all know that's very difficult to maintain) so you really have to work on this part. It's easier to run this like a 100m race and gradually build yourself up. Focus on pumping your arms and driving them back. Your arms will do the work and your legs go along for the ride.
And so the mental part of the race doesn't kill you, look BEYOND the finish line. Pretend the line is like 15m farther than it actually is. This will prevent you from slowing down before the line. You want to run straight through it to get your best time.
The only ways to get good at the 400 is to work on your endurance by running distance, and to practice your race. Try to do the steps I listed above. It may be helpful for you to write them down and read it while you're at practice.
Good luck this season!!!
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