400m Dash | The Art of Long Sprint

The 400-meter dash is widely regarded as the most challenging race in track and field, characterized by intense pain and agony endured by athletes even long after crossing the finish line. While the common belief suggests that attacking the first 50 meters aggressively is crucial to tap into the anaerobic energy system, the fastest 400-meter runners in history have shown a different approach. Smooth, gradual, and patient acceleration is key to conserving energy and achieving success in the long sprint. Strong finishers often outperform fast starters, emphasizing the importance of a slower start for a faster finish. Finding moments of rest without sacrificing speed is vital, and the ability to switch between sprinting and floating during the race can lead to optimal performance.

[aroundandround]

I was expecting to be able to run a 43” after watching this video.

[bjm]

As a 3200m and 5000m runner, I decided to do a 400m on a meet because I was curious to see what I was capable of. And although it is quicker than a 3200m and 5000m, it did hurt a ton, and my time was around 55s, 12 seconds faster than my mile pace.

[smallworld]

All the strategy goes out the window when you see other guys zooming past you. Then you wanna keep up and not let anyone get away. ☹️

[gordonwaldner]

Every race has its own challenges, temperature, wind, rain, lane selection, level of competition and more. 400m runners need to run fast while being very relaxed. There is no time for bad technique or too much tension. Aside from 400h it is the most difficult event. No runner can run identical races in the one lap.

[Nxus_]

For me the first 100 is a sprint, the 2nd 100 is high knee lifts, the 3rd is long strides and then boot the last 100. Pre-race I visualize that whole sequence.

[eechaze]

IMO running strategy should be tailored towards the runners strengths (talents). Factors like height, stride length, power output, endurance, speed should all factor in to planning to run 400m. Michael Johnson was a freak of nature and no one should really blindly copy him. He was lightning fast, not very tall ( 400 m runners tend to be tall) and generated a lot of power. He also had a gift of endurance. So he tailored his strategy towards his gifts. He knew if could find a way to hang in the race till the 200m mark there was no way anyone could catch him.

[ainharris]

It's quite strange. Some of the best performances occur when when the athlete doesn't feel ready. E.g. Wottle's 800m win at 1972 Olympics.

[notclapzz]

Me as an unprofessional track and field athlete who participated in school sports day had no idea how to run 4x400m. So I basically just sprinted and ended up falling multiple times with just 20-40 more metres away from my teammate due to lack of stamina and even ended up fainting . After watching this video, I learnt more about how to run 400m

[dTristras]

Many 800 runners think their event is harder than the 400 because they've never truly sprinted throughout the entire 400 and haven't experienced the huge pain that gives you at the end of the race

[jamesclapp]

The first time I ran a quarter I was out in lane eight. I was a hurdler and school record holder at 300 hurdles. I had run 400 relay legs but was in the mix with other runners so I keyed off them. I really had no idea how to run the race so I went out really hard. With no one to key off, and feeling strong, I blasted the next 200 and entered the stretch seemingly alone. Then, without warning, Jesus called me home. That last 100 was the longest 15 seconds of my life.

[larissadifranco]

Watching this bc I'm a short distance runner and I got put in a 400💀

[Imdakotazzz]

I was running 400m for the first time and I started crying almost at the end 😂

[preparatore.atletico]

Very clear video in the exposition, congratulations. Very valuable tips.✌

[terraflow__bryanburdo]

What I learned from Michael was toi keep the turnover high the second 200. Even though I was a 800/1500 guy, I ran a lifetime best of 55.8 at age 44 by keeping the knees pumping. I reeled in some faster kids the last straight.
Now at age 66 I am racing again and shooting to run my age.

[AureyT.]

You also have to keep in mind it's on a curve, so the timing is gonna vary on that 60m split

[boredhcr]

3:45 While the field strippened, strained and goggled 💀🤓

[andonbrown]

I'm definitely not a sprinter at my current size but if i wouldn't went down a different path (not a football o-lineman) I honestly would of loved to be a 400m runner

[gaelgomez]

As a long-distance runner, I wanted to run the 400 with my senior brother, yet I got smoked since I died out. What should I do for the first 60 meters of the race? When should I take a running rest to catch my breath? I need help guys...

[thomasdematteo]

Actually Michael Johnson ran his fastest 50m segment from 50 to 100 he started at 6.14 and then ran 4.96 he slowed down gradually after thst

[JesseLockeHereDo]

Thus was an impressive video. I don't know if it's correct but it was original with the way it's explained.