Improve Your 400m Times | High School Athletes

The 400m race is hard and there is a lot of training and strategy that goes into running a successful 400m race. Our video gives a few tips on how to improve your time and training strategy. Have any questions? Message us.
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[@benlundgren3760]

Great video thanks!

[@arthur9595]

great advice

[@chrisfragomeni6744]

I'm going to tell you, from a father who has a son in track in field for over 10 years,finding a good track club, that is consistent is almost impossible. On top of that, egos, attitudes, and racial profiling is rampant. Again this just our experience. It wasn't until this year that we found a great coach, and it happened by freak luck.

[@OutRightFitness]

I completely understand where you're coming from. It's really sad. I've seen teams fracture because the coaches fight over the talented kids or coaching styles etc... I know it's hard to find quality and consistency. We spend a lot of time trying to educate runners to spot inefficient/bad training and how to correct on their own time. We really love track and want to see more people, young and Masters compete as a sustainable and emotionally healthy activity.

[@chrisfragomeni6744]

@@OutRightFitness Well, unfortunately, the racial profiling I'm talking about is Black coaches favoring Black athletes in track and field. Cheering them on more, being more friendly, and showing real interest in the black athletes, opposed to just going through the motions with a white sprinter You may be different ( or at least tell me you are), but unfortunately, it's a very persistent constant. By the way, I am the least racist of anyone, but it sure is disheartening. So much so, that when I ask for a trainer, I request that they are either white or some other ethnicity other than black. Very sad!

[@kaylaheard1098]

@@chrisfragomeni6744Just remember, one experience is not the whole. Sorry you had a negative experience.

[@MrTrackman100]

Great advice. Tons of great 400m advice and workouts on youtube. Plush, BUY AND USE A STOPWATCH!! For about $30, get one that gives and records several splits. I ALWAYS time my intervals and it's so easy--I keep it in my right hand and hit the split button every 50 or 100 meters, say in a 250 run. This way I know if I went out too fast or too slow and where I'm slowing down, etc. Very valuable info to trace improvement and keep your workouts honest. Easy and important to do!!

[@kathleencook3060]

Wow!. I have never timed myself. I have taken up Athletics at a mature age. Without an official coach, I have never learnt to time myself. Thank you for the expert/ emphatic advice on timing and how to time Sprints. Thank you so much.

[@slimshady69]

I ran a 49s 400m as a Junior now I’m a senior in high school trying to get into the 47s trying to go D1 and get into the 46s at college it’s easier said than done but I ran a 49 out of rawness I never trained and never have been in the best shape now it’s time to take things serious I’m gonna run indoor this winter unattached

[@noahgrady7872]

Good luck

[@OutRightFitness]

How did your track season go?

[@slimshady69]

@@OutRightFitness I couldn’t run indoor I’m to broke to pay entry but I ran 48 yesterday planning on hitting 47 hopefully can get looked at for college

[@OutRightFitness]

@@slimshady69 That's awesome! Sounds like you're on your way to a 47s or faster! I'm sure there's a college/university out there that would love to have you on their team! And don't limit your choices, look at all levels, D1 thru 3.

[@user-it1ig8fn1r]

Your story sounds fishy. Any high school junior running 49 would be given a college scholarship. So being so broke not able to run in meets is ridiculous to say the least, plus your high school would cover the cost of your entrance. I see you use the name "SHADY." Ha! fits perfectly! Grow up!

[@andyjaatharyana]

Good

[@alexrogers9456]

What is if you don’t have access to a track

[@ply6oy]

Local school with one

[@OutRightFitness]

Try to find a level grass field like a soccer field. I don't there's many all weather tracks in Jamaica, a lot of the developmental athletes train on grass.

[@John_wls]

You're cooked

[@sellandbuyhomes2676]

How can I reach you to get a workout for pre season, during season, and post season?

[@swagdolla674]

i run mostly with distance but we do repeat days with lots of 600s, 500s, and 400s and I usually run the two mile, But I decided to do the 400 and now I have the second fastest time in our conference

[@OutRightFitness]

That's awesome!!! Congrats!

[@thehingedmouse3854]

Last year in 8th grade I ran a 58 and this year I’m going for sub 55. Thanks for making this video

[@thehingedmouse3854]

With your tips I got 54 flat in the state 4x4 team

[@scout_the_derg]

Hey coaches, not too long ago I ran 58 second 400 and I'm not conditioned to go 100% for the whole lap. I went 100% for the first 100m, 80% on back stretch, maybe 85% on 2nd turn, and 90% on final stretch. My 100 was 12.00 and my 200 this season has been consistently around 25 seconds. How fast do you think I can get once I'm fully conditioned to sprint the whole lap? Would also love some advice on how to improve to get under 53 seconds as well. Thanks in advance

[@OutRightFitness]

Hello! Thank you for your question! Running a 400 at 100 percent is nearly impossible. Your body only has so much fuel before it starts to run out, hence lactic acid. The goal is to slow down the slowest. Therefore, running the first 100/200 all out isn't the best strategy. If your open 200 is about 25s then theoretically, you can go 52-53s. Improving 6 seconds is a lot, but not impossible - depends on your age, what you are doing in your training both off season and in season, time. Overall, training should include track work both sprint and sprint endurance, strength, power, core, flexibility work. Let us know if you have any additional questions!

[@haydensummers8]

I just finished my indoor season with a new pr of 54.03 but my legs feel like they are burning for most of the race, is there any way I can run sub 52 this year, if so, can you help me.

[@OutRightFitness]

Congrats on your indoor PR! Improving 2 seconds is a big improvement but it could happen with time and appropriate training. What’s your age? What do your track workouts look like from day to day, week to week? Are you doing outdoor and summer track?

[@Ellie-gd3fh]

my 400 time from 7th grade is 62 seconds. i couldn’t do it in 8th grade bc of COVID, and i decided to do soccer freshman year. but i am a sophomore and want to do track again but i feel like i’m behind. i do cross country and basketball so i stay in shape. any tips?

[@OutRightFitness]

That's great that you did cross country and basketball. Doing those sports in addition to soccer are a great foundation going into your track season. Since you didn't run track the past two years, be patient as you begin your track season.

[@mia-bj3ji]

I’m a freshman girl, and I run a 80 second 400 (I’ve been really inactive lately so I think I have the potential to be much better, my coach does too.) How fast do you think I could be in about 6 months?

[@adapt4314]

Find out ur self

[@OutRightFitness]

It depends a lot on your training and consistency. What are your 100m and 200m times? But in general, make sure your track workouts include sprint endurance and sprint workouts. Strength training is also an important part of your sprint training.

[@redbean2705]

@@OutRightFitness should I be muscular and a bit bulky or muscular and more on the lean side for this race

[@Peaceful-Temple]

@@redbean2705 Honestly it really depends on how your genetics are but most faster 400m runners consist of muscular and lean and like really lean

[@OutRightFitness]

@@redbean2705 You need to build strength to be powerful. It's not about adding mass. You have to be strong to have a lot of power with each step/stride so that you are moving forward fast. You want your powerful strides to cover as much ground as possible.

[@Dante033AJ]

do you think doing xc in the fall would help in any way?

[@OutRightFitness]

Yes! It will definitely help with endurance.

[@lakshmiravi8648]

I am so slow, I started track few months ago and my pr last mont is 1:22 . I will improve my mine....

[@OutRightFitness]

Keep working and your time will improve!

[@colonelsanders9000]

Yo I doubt that yall are gonna see this but I'm a freshman in highschool and I went to state this year for the 4x4 I ran a 54 second split is that good for a freshman?

[@OutRightFitness]

Seems like you really enjoy your event and are proud of your performance...THAT is a great thing. Do you know what your 200m time is currently? Keep pushing and see how much you can improve.

[@colonelsanders9000]

@@OutRightFitness my 200m time is about 23 seconds

[@colonelsanders9000]

@@OutRightFitness I always die at the last 100

[@OutRightFitness]

For the developing athlete, in the 400m, everyone dies the last 100m. With a 23sec 200m, you have the potential/speed to under 54secs. You need to work on your speed endurance. For example: 2 x 5 x 100m with 1min rest at 11-12secs, 5-7mins between sets. Or repeat 2 x 3 x 200m at 25secs, 1-2mins rest between reps, 5-7mins between sets.

[@colonelsanders9000]

@@OutRightFitness awsome thank you I'll start to do that👍

[@katelynharris4761]

I keep running a 1:08 im a freshman girl and I really want to beat my time but whenever im racing I always feel like i cant do it and never have confidence 😭😭

[@OutRightFitness]

Having the right mindset especially on race day is very important. Negativity will sabotage you. Find what relaxes your mind, music, singing, self talk, chewing gum. Go into the race thinking about you and no one else. Run your race and don't worry about anyone around you. Just go out there and have fun!

[@Bballer12ification]

How do I break 60 seconds?

[@OutRightFitness]

It takes a lot of work to improve the 400. You have to do the appropriate track work, strength and plyo training. What does your training look like now?

[@elchappo1320]

Do high schoolers still run track? I thought they jus watch tv and make tiktok videos all day

[@OutRightFitness]

😂

[@kathleencook3060]

The lady's voice is too soft.

[@OutRightFitness]

Yeah, we didn’t have our mics on and Coach Erika was standing too far from the phone mic in this video😑 Thank you for watching!!

[@arthur9595]

great advice