How to Train for a 400-Meter Dash | Sprinting

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Hi. My name is Shane Paul Neil from City Coach Multisport and today we'll be talking about how to train for the 400 meter dash. The 400 meter dash consists of one full lap of the track and is often considered the most grueling of all the sprints. While speed for the 400 meter dash is important, aerobic endurance is the absolute key to being proficient in the 400 meter dash. There are a variety of strategies for running a 400, depending on the runner, the coach and what they both feel suits them best. However you approach the 400 though, keep in mind that you are going to experience a great deal of fatigue, muscle fatigue and aerobic fatigue, often referred to as rig.

Rig generally sets in for a strong 400 meter runner anywhere between the last 100 to the last 50 meters, in which case it's literally a battle against themselves to get across the finish line. In order to best train for the 400, you want to keep in mind that you want to approach distances up to 5, 6 and 700 meters in training and as low as 150 meters for your explosiveness. Proper sprinting form is key for a 400 meter runner in order to make sure they're getting through their race properly and fighting fatigue as much as possible and not decelerating to a great extent. Turn running is also very important for 400 meter runners as they'll be running both turns on the track. And that's how you train for a 400 meter dash.

[spookymak]

As a 400 runner, it was traumatic my first time. My couch had no one to do the 400 so he threw me in last minute. Never have run long distance (I count this as long distance) mind you, I have had two surgeries on my legs, and I’m not the greatest runner. Ran the first time, almost passed out, but something about it thrilled me. Like watching a scary movie. My personal record is 1:46 (god I know that’s so slow) but I actually usually get in like 3rd place. I’m trying my best and having a great time :)

[elljster]

I got no.3 for my school in 400 meter but I almost

[MDShahid-knsy]

Aerobic endurance is not the key in the 400 meter dash. Actually, the 400 meter dash is predominately an anaerobic event. I never train my athletes at practice distances greater than 320 meters. I have had incredible success at developing competitive and champion athletes at this event over the last 6 years. I just got back from AAU Jr. Olympic Nationals in Iowa and one of my kids (age 17) finished sixth in the nation at 48.37. His best time in the 400 meter event was 53.00 during this years high school track season before he came to me 5 months ago. Also a couple years ago had a 13 year girl to run 56.33 when she previously was a 1:01 runner 2 years earlier. These are just some examples of the many success stories I have tabulated. Using the proper training regimes athletes can realize competitive 400 meter times.

[robertbarkulis]

I ran a 52 sec 400. 1:52 800 and 4:14 mile. The 800 is still the hardest imo. Kudos to all the 400 guys

[kokokookie]

400 kills.. you really have to train hard.

[bernudecharles]

I've done 100 & 200 before but I wanna do 400&800 this year

[hamzashinwary]

400 Meter is really excruciating pain.

[djungelskogLvr]

ran a 1:12 and still got fourth place for my 400m :")

[chrisisitalian]

When you watch this and youre a cross country runner... try miles

[will.iamvice]

Man I love the 400, I hate the puking afterward

[SrmthfgRockLee]

im learning to be a coach right now, nearly done and.. well nice great video! :)_

[reabetswebusangbusang]

I am in A team in my school high school but anywhere I am doing 400m and 800m I am very scared I can run fast but I don't want to it is to late to give up now because the match is tomorrow 😞😟😫

[danielhattahafami]

The first 200m I made it. But final 200m was so fatigue

[jaylonclark]

I'm not saying that it's not hard. When I run the 400 I font think about pace I just run as fast as I can and make sure that the other guy has to fight really hard to pass me. My pr in the 400 is 54 seconds and this is my first year running it. It just depends on the athlete and what you prefer. My coach has me do everything( no joking. ) So, my stand point on a lap is going to be different from you guy and girl athletes. I also run cross country so a little run isn't going to phase me. You guys are probably seniors and I'm just a sophomore. This is my first year doing anything track related

[jaylonclark]

no way guys the 3200 is by far trust me. my PR is 11.45

[Isabella-klrd]

I’m literally watching this cause I was suddenly put for in the 400m and I haven’t ran in a few days cause I joined pole vault instead and quit distance🧍‍♀️

[saad-zxic]

i get cramps when i run 100m and tomorrows my 400m race and haven't practiced... on god 😂