{"id":798,"date":"2022-03-11T07:04:14","date_gmt":"2022-03-11T07:04:14","guid":{"rendered":"https:\/\/madaboutrun.com\/?p=798"},"modified":"2022-03-11T07:04:15","modified_gmt":"2022-03-11T07:04:15","slug":"how-to-run-400m","status":"publish","type":"post","link":"https:\/\/madaboutrun.com\/how-to-run-400m\/","title":{"rendered":"How To Run 400m"},"content":{"rendered":"\n

If there’s one thing all runners know, it’s that the 400 m has one of the most challenging training regimes ever. <\/p>\n\n\n\n

Preparation is rigorous and intense, but does it deter us? No. <\/p>\n\n\n\n

The 400 m is one of the greatest foot races on earth. If you’re prepared to put in the work, running the 400 m is an achievable goal for any runner. Let’s not sugarcoat it, though. <\/p>\n\n\n\n

\"How<\/figure><\/div>\n\n\n\n

When we say it’s hard work, we mean it. You’ll sweat, ache, curse, and you might even want to give up. <\/p>\n\n\n\n

However, the key to making the 400 m achievable is strategy. <\/p>\n\n\n\n

To make training for the 400 m as simple as possible, we’ve compiled this handy guide filled with tips and tricks to up your game and throw you over the finish line in no time. <\/p>\n\n\n\n

Ready? <\/p>\n\n\n\n

Let’s get started. <\/p>\n\n\n\n

Who Can Run the 400 m?<\/strong><\/h2>\n\n\n\n

If you’re quick on your feet and have a relaxed running technique, odds are, you’ll do great at the 400 m. You’ll also need to be resilient and motivated. <\/p>\n\n\n\n

Training for the 400 m will involve strength training and plenty of workouts. <\/p>\n\n\n\n

For some runners, training takes longer. You’re not expected to run the 400 m overnight. <\/p>\n\n\n\n

However, even if you’re new to the running scene, you can start exploring the methods you’ll need to train and improve your speed and endurance now. <\/p>\n\n\n\n

For example, if you can run the 200 m, you can easily work your way up to the 400 m. <\/p>\n\n\n\n

Time and patience go a long way. <\/p>\n\n\n\n

400m: The Techniques You’ll Need<\/strong><\/h2>\n\n\n\n

Ready to learn what it takes to run the 400 m? <\/p>\n\n\n\n

Let’s take a look at the most critical areas you’ll need to work on. <\/p>\n\n\n\n

Starting Well<\/strong><\/h3>\n\n\n\n

To smash your first 400 m, you’ll need to work on your starting form.<\/p>\n\n\n\n

There are plenty of ways to start a race, but at the 400 m, your best bet is to get a good start off the blocks. Starting blocks are used to push out with force and accelerate quicker. <\/p>\n\n\n\n

When you’ve pushed yourself off the blocks, you enter what’s called the drive phase. As soon as you’re off the blocks, run with your head down for 50 meters. <\/p>\n\n\n\n

You should find yourself in a ‘bent over’ position. This allows you to reach your top speed. <\/p>\n\n\n\n

Once you’ve completed the drive phase, you’ll enter the transition phase for another 50 meters. You’ll now transition from running full speed into a steady, fast pace with the same running stride. <\/p>\n\n\n\n

Remember not to change paces suddenly. This can increase your risk of injury. After the drive phase, you’ll enter what’s called the coasting phase for 100 meters. <\/p>\n\n\n\n

During this phase, you’ll be expected to use less motion in your arms and let your legs do the work. This will prevent you from burning out quickly. <\/p>\n\n\n\n

Once you’ve made it to the drive phase, it’s time for the ultimate push – the acceleration phase. At this point, the race will require more mental than physical strength to push through the last 200 meters. <\/p>\n\n\n\n

While accelerating through the ‘curve’, your arms should become more active during the run. You can use this motion to help you to accelerate faster and finish the race with a boost.  <\/p>\n\n\n\n

\"How<\/figure><\/div>\n\n\n\n

Lactic Tolerance<\/strong><\/h3>\n\n\n\n

Aside from a good running technique, you’ll also need to focus on building your lactic tolerance before the race. <\/p>\n\n\n\n

Lactic tolerance training makes your body more efficient at transporting oxygen to your blood and reprocessing waste products of exercise. <\/p>\n\n\n\n

To train your lactic tolerance, you’ll need to increase your lactic threshold. Interval running is an excellent way to do this. <\/p>\n\n\n\n

With interval training, you’ll need to repeatedly run the same distance at top speed and surpass your lactate threshold, then take a break between runs. <\/p>\n\n\n\n

By improving your lactate threshold or tolerance, you’ll be able to run at a faster pace without producing more lactic acid than your body can handle. <\/p>\n\n\n\n

The result? <\/p>\n\n\n\n

You’ll be able to run faster with less effort – precisely what you need to push through that 400 m race. <\/p>\n\n\n\n

Speed<\/strong><\/h3>\n\n\n\n

You need to be the fastest to be first over the finish line. <\/p>\n\n\n\n

To run the 400 m, you may need to increase your running speed. You can do this gradually, and the pace you work at will depend on your current fitness level. <\/p>\n\n\n\n

Here are a few tips for increasing your running speed:<\/p>\n\n\n\n