400m important strategies?
Question:Hey, I run the 400m dash and I am stuck with two strategies.
My first strategy is:
Sprint the first 50 m
Cruise to the 300m with a comfortable sprint pace
depending on my competition
Sprint all out the last home-stretch 100m
My second strategy is:
Near-sprint first 50m
Cruise to 300m... but not as fast, kind of fall behind to the back
And sprint the last home-stretch with plenty of energy
Everytime I do strategy 1, I run out of energy at the end,
and as much as I want to kick my last bits of energy,
I'm not able to because I've exhausted my energy already.
When I do this strategy, people always tend to pass me at the
When I do strategy 2, I seem to have a great kick at the end,
But I don't want to lose too much ground when I go slower the
Instead of getting passed by because I have no energy,
I seem to pass people more.
The key in the last 100 meters is maintain your arm action and ability to stay relaxed knowing that you are going faster than it seems.
You have to learn by feel how fast you should run each 100 meter segment and when to start your "kick".. In addition, some distance running will help with the aerobic element of the 400.
However, you must also adapt to every race. I'm friends with two distance runners who were duking it out last season on the mile. One runner was faster and capable of going at a faster rate for the entire race, while the other had an amazing kick (a strong finish). The first runner, the once who has endurance and pace, could have easily won the race but she did not because she was setting the pace for the entire race out front. She didn't get worried because she was in the lead, while ideally, a runner like her should have slowly been gaining a greater and greater lead over the other girl who was enjoying the slow time and just waiting to pounce on the finish. And she did, and she won. The moral of this story, you must run with your brain! Understand your body and from there you can learn your own unique strategies.
I know it will be uncomfortable to not be in the lead in the first 50 meters like your used to, but asked yourself this- which would you prefer, that 8 seconds of glory at the start and a last place finish, or a smart race that puts you toward the front of the pack at the finish line?
try running longer distances, and hills, until you can build up.
works for me anyway...
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