400 Metre AO2

400m

Skills

400m skills are being able to sprint for long distances non-stop and to not get put off by other runners trying to over-take you.

Being able to sprint for a long time is difficult unless you can build up lactate or lactic acid. For normal people this normally last for about 10 seconds but for good runners it can be up to double that.

Techniques

Techniques in 400m are to get a good start from the blocks to try and gain an advantage, to pump your arms when running and to drive with your leg muscles and get them higher for more power.

Tactics

There aren’t any tactics for 400m it is just to run the race as fast as you can with a good start from the blocks and to save a bit of energy to sprint in the last 100m.

Strategies

It is important to stick with your strategy and not change it half way through the race. You should practice the strategy many times before an actual race. You should always use a block to start the race so you can get a fast start. You shouldn’t clench your fists or have floppy hands but find a middle point – as if you are holding a cup. Don’t let the other athletes dictate how you run your race – KEEP TO YOUR STRATEGY!

There are a few different strategies

Giving It All

Sprint out of the block and run as fast as you can for 200m. You will get tired after 200m but you have to tell yourself to keep going and keep your arms and legs moving to pick up the knees. You will probably get cramp at the end of the race but because you can stay in the lead all the way the other athletes may not try so hard.

50-150-200

This is the most common strategy. Begin by going full out for the first 50 meters. Start to slow down a bit for the next 150m and find your rhythm. At 200m try to sprint again to the finish.

200-50-150

This is more common indoors. Start off by doing the first 200m a bit slower then slow down a bit more for the next 50m. The go for a fast, sprint finish.

Even Pace

This is the simplest and you have to run an even pace for each of the first three 100m of the race. But you can’t really make speed adjustments in this strategy during the race so your need to know your competitors' times before setting your pace.  You sprint the final 100m