400 Meter Dash Technique

Having success in the 400-meter dash, the longest true sprint race, is about both physical skill and mental skill. The wise sprinter will work on both areas in order to ensure success.

  1. Have a Race Plan

    • Devise a plan for the race several days in advance. Have strategies in place for how you want to each approach each section of the race. Visualize yourself running the race and having success by employing those strategies. Are you a better front-runner, or a stronger finisher? Come up with a strategy that works to your strengths.

    Stay Loose

    • Stay positive and keep yourself from tightening up during the race. Tightening your muscles too much will decrease performance. Don't tighten your face or your shoulders while running. You want your running style to be fluid and free. Focus on the little things you need to do to be successful.

    Start Strong, Finish Strong

    • For the first 100 meters, you should be trying to go your fastest while still having a reserve in place for the finish. Stay in control of during the second 100 meters. Your natural tendency will be to slow down after 200 meters, so you have to feel like you've picked up the pace over the next 100 meters. During the final 100 meters, concentrate on not losing your form. Fatigue is likely to become a factor at this point, so you need to make an extra effort to keep your form and not tighten up too much while pushing hard. Run through the finish, not just to the finish line.