Quickest Way to Get Back in Shape to Run a 400

If you are looking to get back in shape, running a 400-meter race is a worthy goal to set. STACK Fitness calls the 400-meter the "ultimate race." To be successful in the 400, you need to possess all aspects of fitness. It is not necessarily the fastest, but the most well-prepared runner, who wins the 400.

  1. Cardio

    • Your cardio training must be specific to your goals. If you want to be a great runner, you need to run. Cross training may be enjoyable, but it is not useful while preparing for a race. You must also engage in high-intensity running to prepare for your event. Research published in the “Journal of Applied Physiology” showed that steady-state aerobic exercise can limit your body’s ability to utilize energy during short events.

    Weight Training

    • Weight training will play a major role in how well you perform in the 400-meter. A 2005 study by the “Journal of Experimental Biology” found that there is a direct correlation between muscle mass and speed. The study found that runners with greater muscle mass were faster than those with less. Charles Poliquin, who has trained dozens of Olympic track athletes, says the key to a strong sprint is strength. Poliquin uses compound lifts like squats, deadlifts and Olympic lifts to take his athletes to new heights.

    Anaerobic Speed Reserve

    • Researchers from Rice University have revolutionized the way many track athletes prepare for events. Their patented anaerobic speed reserve, or ASR, algorithm calculates how fast you can run a full distance by timing you while running a very short distance. You can time yourself running a 50-meter sprint and put the time value into the ASR equation. It will predict how fast you will run the 400-meter within 3.4 percent. This will allow you to develop impressive speed while not tiring yourself out during workouts.

    Recommendations

    • To ensure your safety, consult your doctor before starting any exercise program. If you are cleared for rigorous exercise, seek out a qualified trainer or track coach to help prepare you. A trainer or coach will keep your workouts safe while providing the tools to make you successful. Always warm up prior to running, cool down after your workout and stretch regularly.