400-Meter Dash Tips

The 400-meter dash is the longest sprint race in track and field. Runners need the speed and reaction time of a sprinter and the strength and endurance of a middle-distance athlete. Participants run in assigned lanes and begin the race at a stagger, so that every athlete travels the same 400-meter distance. Successful athletes spend time training both physically and mentally for the race.

  1. Develop a Race Plan

    • Due to its demanding nature, the 400-meter distance requires a race plan. You should spend as much time developing your plan as you do your body. While coaching techniques vary, a popular race plan for the 400 involves breaking the race into four, 100-meter parts. The first 100 meters of the race requires an explosive start and a buildup of speed through the first curve. By the end of the first curve, you should be close to your maximum speed. The second 100 meters occurs down a straightaway. During this section, relax and maintain your speed. The third section of the race occurs around the second curve. Build your speed through the curve, so you are at your maximum speed for the last 100 meters of the race.

    Maintain Your Form

    • The ability to sprint fast is a combination of natural running ability and good form. During a 400-meter race, you must maintain perfect form throughout the entire race to maximize your speed. Hold your torso and head upright, and relax your shoulders. Move your arms quickly with your elbows tucked to keep your body moving down the lane. Follow a straight path in your lane to avoid extraneous distance and steps. The movement of your legs will mimic the speed of your arms, so quicken your arm movements in the areas of the race where you are building speed.

    Train for Endurance and Strength

    • Sprinters who run the 400-meter race must be strong and have endurance. Your training should include weightlifting and strengthening exercises to build your muscle mass. Spend time at the track, training at middle distances in addition to sprints to increase your endurance and lung capacity, which will allow you to finish the race as strongly as you begin.