How to Race the 400 meters, Indoors and Outdoors
Published: Tue, 03/01/11
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In this issue:
How to Race the Outdoor 400 meters Greetings / Salve, Here is the link to the article (PDF, 900 KB)
How to Race the Indoor 400 meters With the indoor season championships approaching, I wrote a 3 part series on racing the 400 meter indoors last month. Part 1 (click here) discussed some recent research on diaphragmatic breathing and the benefits on recovery and regeneration. Part 2 (written by Lee Evans) discussed mental preparation to be performed the night before and the morning of the big race. Obviously, Part 1 and 2 can be used for any sport and for any track and field event. Part 3 (click here) discussed specific strategy on racing the indoor 400 meters. A good video example is provided. Go hard or go home! Racing the 400 meters should be common sense, and I may be going overboard with the “paralysis by analysis” mentality, but it never hurts to prepare a little bit extra. Then again, you can prepare all you want, but sometimes it's the little things like having your shoelace break on your only pair of spikes that will drive you insane. Or having the wrong spike pins. Clyde Hart 300 meter Workouts (with beeper) 2011-01-31 04:00:00-05 The secret to running a good 400m is the effort in running the 2nd 200m must be faster than the first half. It doesn’t mean the time is necessarily faster, it just means that in the 3rd segment, you must make a concerted effort to pick up speed even if you actually slowing down or [...] read more... Hamstring Injuries, the Iliopsoas and Imbalances 2011-02-02 04:10:00-05 This article is (sort of) a continuation to the article on Exercise, Recovery, Regeneration and Movement (Part 1) Loren Seagrave once said, “Elite athletes are the best compensators in the world”. He’s right. More and more coaches and rehab specialists are focusing on having a healthy psoas, or specifically, the healthy “iliopsoas” group, which are 3 muscles: psoas [...] read more... Do Long Runs Harm your Speed? Peter Snell’s Training for 1:44.3 800m WR 2011-02-04 04:00:00-05 One of the biggest debates for 400 meter training is whether they should run cross country in the Fall, or do a Sunday long run. Bud Winter had his 400m sprinters run Cross Country in the fall. The theory is the long runs will kill the speed in the legs as well as make them less [...] read more... Clyde Hart’s Backwards J’s 200 meter workouts 2011-02-07 04:00:00-05 When you do 200 meters in workouts, where do you start? I wrote about 400 Meter Training Workouts – the Descending 6×200 meters as well as Clyde Hart’s Split 400 meter Workout. Usually, they start across the field at the 200m start line, and finish at the regular finish line. On windy days, you can start at the [...] read more... Injury Training Tips: Elliptical Workouts 2011-02-09 04:00:00-05 One of the most common emails I receive is how to train when injured. First, there’s the weight room, and when you skip the running and sprinting workouts, your weights will explode. (See First Law of Thermodynamics: energy cannot be created nor destroyed) You only have so much energy in a given day. If you don’t [...] read more... Training Tips: How to Use the Speedbag 2011-02-11 04:00:00-05 If you are stuck indoors due to inclement weather, don’t despair. Sure, nothing beats doing short 30m with spikes on a track on a warm day, or flying through a 2 x 300m on an outdoor track with nothing but shorts and spikes (and maybe athletic supporters for men!). But for the unfortunate ones who can’t [...] read more... One Less Race for Usain Bolt and Elite 100 Meters Sprinters 2011-02-16 04:30:00-05 I have to agree with the IAAF decision to cut back the 100 meter rounds for the 2012 London Summer Olympics. The Daily Mail published the article Spectators will see less of Usain Bolt with controversial bye introduced for 100m in London. The 4×100m and 4×400m Relays are already tough to qualify with only a 2 [...] read more... How to Race the Indoor 600 meters 2011-02-21 04:00:00-05 I was lucky to be in Sherbrooke, Quebec (Canada) in 1987 and witnessed Chip Jenkins setting an American record of 1:15.80 for 600 meters missing the World Record of 1:15.77. Chip is my friend on Facebook, so I’ll ask him to comment on this after I publish this article. Today, the WR is lowered to [...] read more... 100 Meters Elastic Power and Strength Test Correlation 2011-02-24 04:00:00-05 Recently, we had some testing done, and I just wanted to point out the correlation between 100 meters times and Elastic Power and Strength. I think it’s pretty obvious why we do weight training, explosive Olympic lifts, and plyometrics as part of our routine. If you want to ran a faster 40 yard dash or [...] read more... Kirani James 44.80 indoor 400 meters Video 2011-02-28 03:20:00-05 Kirani James of Grenada, currently a sophomore at the University of Alabama, won the SEC Championships Men’s 400 meters in a time of 44.80, just missing the 44.57 World Record set by Kerron Clement in 2005. Just a couple of things to point out before we get to the video. First, note the block setup on the [...] read more... |
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