How not to run 400m

Surprisingly, many runners underestimate the energy required for initial acceleration and its impact on the rest of the race. Reconsidering starting acceleration could significantly improve performance for many sprinters.

[gtrdoc]

Running the 400 intelligently is an artform. The key is starting just about all out but with as much relaxation as possible. I've always thought Boling always looks too tight. You can see it in his face how he is always clenching. I'm surprised after all these years his coaches haven't taught him to run more relaxed.

[FisicoKart]

The analogy with the marathon, great 😂

[joshuacampbell]

"Otherwise marathons would start with an all out sprint" 🤣🤣🤣

[fallawmyo_fitness]

Great video. Loved how you broke down their relay splits with normal splits :)

[gordonwaldner]

Moving from a stop to 90% of max velocity takes a lot of energy. Relay runners get a running start be fore their 400m begin. Relay runners may have to run 420m. Some people including me run better in relays because of better relaxation and adrenalin.

[JL-ecby]

I was there live when Boling ran his 44.7 anchor leg in high school. The 400 is wide open this summer. If he finally gets it right, he could do it.

[alexdiaz]

Well this depend a lot of the runner preparation, I tried a more conservative and efficient block start and the fatigue and time(48.93) were worst than my usual strategy (60 mts 95% then float till the 250 and start kicking progressively with good technique) I did my strat and ran a pb (47.34) two weeks after the bad one

[Leonidas-eubb]

The key is to have the highest max velocity.
If you have a very high max v, you on't rush and run relaxed automaticly.

[GGmanlife]

In my mind, the real purpose for going all out in the first 70 or so meters is simply to get to your maximum velocity. It takes way more energy to accelerate than to maintain speed, so the sooner you get to your top 400m speed the sooner you can begin maintaining, and obviously the faster you will end up being. The last 100m will be slower than any other 100m, and that is inevitable, but the way you combat that isn’t by saving energy, it’s by being more efficient with the momentum you’ve built and maintaining speed. You often hear strategies and coaching that says “accelerate the last 150m” or something close to that, but really that “acceleration” is just offsetting the slowing down. So no, the first 70 meters is not free energy, but in a sprint as fast and as grueling as the 400m there is no time to wasted getting up to speed

[notorious_noah]

Why are the 400 relay Splits Always faster than the normal 400

[titanrex]

For me who hasn’t had any track training for the 400m I find a fast enough pace for my self for my first 100m because I find it better then sprinting in the start because you gas yourself out

[danabtw]

People dont realize that the anearobic alactic energy system had a certain amount of energy to give before running out, not running out after a certain amount of time.

[butcherofntexas]

Boling has run 6.55 for 60m, 19.92 for 200m and LJ 27 feet. Why is he running the 400m?

[adrianbento]

What do you think jacobs will do in the future?

[tann_man]

200m splits should be even. F=ma. It takes F (energy) to accelerate so you should do just enough to get to maintenance velocity then stay at that velocity the rest of the race. That is ideal.

[runner]

Dude, the lactic develops from the first second of running and begins to accumulate fatigue potential

[trinidadrodriquez]

And like 22.0 the last 200. That would of equaled. 44.50 or 44.60

[jamie.lennon]

I wonder how this applies to the 1500m where most athletes sprint the first 100m to get in a good position before the curve. Does the aggressiveness of their start come back to bite them in the later stages?

[kingsleyokoronkwo]

To be fair, if we are calling Boling a 9.9 100m sprinter then him coming out in 10.6 is very pedestrian

[brianjackson]

Different runners need different race strategies. A great 200m runner will run the 400m differently than a great 800m runner running the 400m. It's not a one size fits all proposition.