400m - Race execution

Track & Field 400m
1

Hi All,

I’v recently started coaching a couple of young sprinters. Sprinting is a fun summer sport for them, and I hope to keep it that way!

At the moment I’m mostly just working on the technical issues involved with the sprints - efficient form, coming out of blocks, staying relaxed ect. Basically just ironing out some of the more obvious issues.

Most of the advice I give them is from my experience as an athlete - what I found easiest to understand when I was learning and the simplist way to explain how to put this into practice.

They have competitions for their school coming up soon and will both be running the 400m. I gave it some thought, and realised I wasn’t entirely sure about race execution over this distance - so I thought I would approach the CF experts!

From my experience as an athlete, I would always push for the line as I came off the bend. I am more of a 100/200 runner apposed to an 800m runner, as are both of the boys, but I’m not entirely sure that the way I execute my races is neccesarily the best approach.

I often see young runners, as I do, pushing for the line and consequently shortening there stride & losing form. Whilst this isn’t ideal, I think it is better, especially for begginers, to save something for the home straight, so they can base there pace on what they’v got left - rather than blowing out and barely making it to the line! Psychologically and physically disastrous as you all know.

I’d like to hear thoughts on 400m execution as well as cue’s for athletes under heavily fatigued conditions. At the moment, I’m using “hand+knees” - focus on bringing the hands up until the thumbs are roughly in line with the chin, and hopefully, with a bit of effort, the knees with follow. Thoughts?

2

Everybody wants to push hard in the last 100, but it’s how you race the preceeding 300 that determines whether you’re able to do it or not. Clyde Hart’s 4 P’s for 400 meter racing:

PUSH close to 100 meter speed for the first 80m;

PACE out until the 200m point, not pushing for more speed;

POSITION yourself for a strong finish by accelerating slightly; and

PRAY, because no one can predict what happens in the last 100 of a 400.

To me, the concentration points of the last 100 of a 400 are the same as they are for the last 30 of a 100–arm motion, stepping over, maintaining your form, so you don’t slow down any more than you have to.

3

Well heres how i run the 400m.

Get out with bad intension, accelerate up to race speed as fast as possible. I would say about 75% of all out sprint.

You need rhthym to run the 400meters. And it must be controled agression.

so the first 100meters.

Get out hard, and up to race paced quickly.

100 to 200

This is the stage in the race, where you should feel relaxed,and smooth. Lengthen stride, and get into a rhythm, feeling, you should not be pushing. All the pushing, to certain exstent should be done in the first part of the race.

200-300

Coming into the first bend, carryon, with the lengthen, power, smooth stride. But about 300meters into the bend, this is the most aggressive part of the race. Try to slowly, speed up around the bend. Controled agression.

Mots athletes are starting to fade and show the first signs of weakness at this stage. I love ti when am inside, other athletes. Who don’t know how to run teh 400meters. They go out fast, and then the second 200meters, is just hanging on. I don’t like this

You can say, i run evenly paced, but am breaking down this process of evenly paced. The way i do it.

300-400

If you have hit the race, right, and spred your energy out. You will know, you can feel it. In the home strainght just foucs, on techniq, and keep everything going up and down. Do not press stride, and fight and push, control your aggression.

You are only going to watse energy, and slow even more doing this. I can tell a go 400m sprinter, by looking at their shoulders and relaxion.

Did Micheal Jophn look, like he was pushing or fighting in the home strainght in 1999 wr race.

No because he hit the race, right, and was controling his agression.

Well this is how i run it, but i don’t know about you. I think you need a certain amount,and level of phsyicall abilty and condition to do this.

If you are coaching young kids, at a young age the 400meters, its is just not possible to run the race like this.

But this is how i run the 400meters, and for the rest of my life i will do it like this.

It took me along time to, learn this event.

And it is all about feeling, timing, and rhythm.

Feeling what do i mean by this

Well i know when i have run a good 400meters, its like when a long jumper or triple jumper know they have jumped well. You just feel it, its a feeling of oneness.

I don’t need a stopwatch, i just know.

Lets say, i run 52secs, which is my current pb. Current, and i don’t think it will stand for long. It should feel smooth, i should not feel a sudden change in speed or effort throughtout the race. Everything should fit togther.

Timing

This comes under, and works with controled aggression. Theres no point in teaching timing, of race exuaction to a novice 400m sprinter. You can only time you race, when you know each stage of the race. And what it should feel like, what effort is put in.

Rthym

This also helps, timing, and spreading energy. I have rhthym, i find this is my strength. Also this helps to control your aggression and power.

thats it

4

This has been discussed before, a good thread is:

http://www.charliefrancis.com/community/showthread.php?t=9207&highlight=400