Techniques for Running the 400 Dash

The 400-meter race in track and field is not an all-out sprint, like the 100, but it is a fast race that requires some strategy on the part of the runner. A good start is crucial, but so is setting an appropriate pace. Four-time Olympic gold medalist Michael Johnson has said, according to "Sprintic" magazine, "The race itself is certainly intellectual. You're always thinking about something every step of the way."

  1. Good start

    • You should practice your starts for the 400. You want to get a good start, then get right into a fast pace that you can hold for the entire race. This should be smoother running than a shorter sprint race. Johnson has said that he tries to establish his pace within the first 100 meters.

    Pacing

    • According to coach Rob Lasorsa, most top 400 runners run the first 200 meters a little bit faster than the last 200. So you have to strike a balance when setting the early pace. Don't short-change yourself and leave yourself too much time to make up on the last half of the race. At the same time, don't go out so fast that you will be struggling at the finish.

    Home stretch

    • Johnson has said that he tries to establish himself as the leader in the race in the third 100 meters of a 400. For that last half of the race, it is important to think about not only speed, but also form. Both Johnson and Lasorsa recommend focusing on posture. Thinking about one specific technical aspect of your stride during this portion of the race can help you power through it. Then, in the last 100 meters, it's time to try to accelerate to the finish, pouring out every bit of power you have left.