Track and Field Tips: How to run the 400m

How to run the 400m
The 4 P's:
Push out the 1st section
Pace yourself the 2nd section
Power up the 3rd section
Pray to survive the home stretch

[@christinetao4276]

Me: 1. Pray 2. Pray 3. Pray 4. Pray

[@constancehall777]

same😂😂😂

[@jaliah3398]

Frrr and it’s my first year 😂😭✋🏾

[@Kk-lt1hs]

@@jaliah3398 same 😭

[@jaliah3398]

@@Kk-lt1hs do Yk your time yet?

[@emmanuelolaiya1800]

Same 😂😂😂😂😂

[@treyglines8959]

There’s really no training for the last 100m. You gotta keep yourself going no matter how you feel. It’s a mental game, how you finish is completely up to you and your body is gonna tell you no but you have to keep going.

[@anjukumari9339]

kzbin.info/www/bejne/fn2UnpproNl-l9U

[@barackosama3569]

You need to run more higher distances at a lower speed so u can train your lactic acid.

[@garyhatch1560]

you actually can train specifically for the last 100m through speed endurance work and focusing on relaxation during taxing lactic workouts.

[@F511BHS]

AW BULLSHIT!!!!! Get strong enough to hold yourself up and keep your form!!!!!!

[@AJ-kj5ir]

Same for the 800m

[@butterplayz_yt9606]

Everyone, I’ll tell you the real truth when it comes to an actual meet and this comes from experience, this person is really planning it out extremely well and giving great tips, but when it comes to a real race, once that pistol goes off you zoom. You don’t think of anything and if you are all you’re thinking of is breathing and staying ahead, sure you can practice all of this and get it perfectly at practice, but when it comes to the 400 and you start to run it honestly all goes away and depends on your mental toughness. But great video!

[@phoebe8942]

good advice! it really helps to be really tough and not give up easily

[@maddoxchilds3782]

So should I try to remember this planning and strategy? Or just wing that shit

[@michaelhilbe2991]

@@maddoxchilds3782 you should run it like she explained. All but the look around a judge how you are doing based on other people part. No open 400 should depend on anything anyone else is doing, if you run a proper race you will have your best time. Place will come with your time, start running other people’s races and you will absolutely run worse. The advice the comment gives is nothing at all. You do not “just wing” anything and be successful. One might do okay here or there but that just means they would do extremely better with proper execution. As she said in the beginning, this is from Clyde Hart. The old coach of Baylor that produced more Olympic 400m finalist than any other coach. So if you’re considering taking the advice of a nobody in the KZbin comments vs the success 400m coach of all time you should probably work on your decision making skill before worrying about trading for any sport.

[@candace6893]

unless it’s starts to become second nature than If you practice what she spoke about in the video a lot maybe you wouldn’t have to think so much about it during the race. Just a thought things are different for everyone.

[@LilWillieBeatz]

the yap sesh is wild

[@gustavogonzalez7939]

The way that I run it, sprint the first 100 meters until you start reaching the last 200 curve mark. As you’re coming up to it start your quick strides. After hitting the 200 mark you sprint with what your mama gave you. Arms go up and knees aswell. And that’s how I’ve been improving my time from 55, 54, 53. Good competition and a mindset of wanting it more helps aswell. Get strong arms if you don’t have them. They’ll help you in the last 100. Goodluck everyone.

[@darthsilversith667]

That last 100 is a b!tch though, especially going against the wind lol.

[@helenakiannejad4761]

i can literally only do 2 pushups :(

[@hamzashinwary4215]

@@helenakiannejad4761 some can't 1.

[@MR.CLEAN777]

@@helenakiannejad4761 lol ur weak asf

[@duckeh7221]

I have my 400m in 3 weeks and this was my previous plan. 1. Sprint for about 30-50m 2. Keep a steady and fast pace 3. Pray 4. Asthma puffer

[@victoryjay4519]

How’d it go?

[@duckeh7221]

@@victoryjay4519 I got 6th 🗿 But I got 2nd place for the mile run

[@victoryjay4519]

@@duckeh7221 you did well 👏🏾

[@meldroppeduoff]

i have to run the 100 200 and 400 sunday

[@shekinahchandler6402]

so my coach put me in the 400 tmrw and im freaking out sm. Like my anxiety is out the roof. I haven't ran a 400 since I was in 7th grade and my asthma is not liking me rn. I'll tell you how it goes lol pray 4 me!!!

[@shekinahchandler6402]

it's also the championship too :/

[@ritzymal6266]

how’d it go !?

[@georgeking3255]

What you get?

[@TM-zn5yh]

How did it go?

[@snackdaddy6249]

Looks like she's dead

[@os3593]

I run the 400 and honestly when the pistol goes off forget about everything. The last 100 is the worst thing ever but you just have to power through.

[@maddoxchilds3782]

I got placed in the 400 and I normally do like 100 200 long jump and high and Jesus Christ I did all of these wrong it was fun but the last 100m of the 400 I would try to just run but my body wasn’t letting me it was so weird

[@sterlingstcyr6672]

I have to run a 51 to make regionals 🙏🏾🙏🏾🙏🏾 UPDATE- ran a 52 i was the last to qualify for regionals 😬😂👐🏾

[@gameconquer2494]

52 is our districts/conference😂😭😭

[@sterlingstcyr6672]

game conquer I’m just saying I have to run at least that 😂 the strongest dude in our region runs a 47 😂

[@imgrob7739]

52 is easy just know this you need to turn on beast mode but don’t go crazy nervous is good and use it

[@imgrob7739]

If you want tip lmk

[@sterlingstcyr6672]

HeCtiCRob how do you run your 400? Step by step

[@annika8223]

When you have you’re first track meet in five hours:😳 I’m running the 400 for the first time ever...🥲🥲🥲

[@juliee7228]

haha sameeee

[@charis9461]

How did you do I have a track meet today in like 4hours

[@annika8223]

@@charis9461 a lot better than I thought I would. I’m a fairly inexperienced freshman and am definitely close to the back in practice. I got fourth I think in the four hundred (out of eight) I was kinda Pissed because they didn’t tell me my time or place or anything. And I gout first out of my heat in the 200. Overall this video is important but the most important advice I can give you is focus on breathing (in your nose out your mouth) your posture and and driving with your knees and elbows especially when you fell like you’re about to die at the end. I know my comment is late, how did it go??

[@lowesttsx6059]

@@annika8223 i acually have something to say about the breathing. last november during cross country state i asked my coach how to acually breathe and he told be to breath all mouth, two short breathes into the mounts and one breathe out. so ofc i tried it and got my best time, 12:24, 2 miles. the whole season i ran in through nose out through mouth and always got cramps and was always tired. but now after running a 400 i’m barley winded. ofc cross county is different from track but i just think the mouth is better.

[@annika8223]

@@lowesttsx6059 interesting, I’ll have to try that and see if it works for me. Good job on the two mile btw! That’s awesome

[@MrTrackman100]

TIP: In every lane from the start, there is the 1st hurdle mark which is 45m. That's 5-7 seconds depending on one's ability. So just go all out until you see that hurdle mark. (Faster runners could go 5m further, 2-3 strides?)

[@srinathsatuluri2872]

MrTrackman100 thank you god bless you

[@thebread9]

I wish my track coach in high school taught us this I had no idea it was best to start at 100%

[@darthsilversith667]

400 isn’t that long to put in a 100% maximum effort from start to finish as long as you have stamina. I hate how they call the 400 and 800 “runs” instead of “dashes”. From competitive levels in high school on, those events are basically full on sprints, especially the 400.

[@TM-zn5yh]

Damn wish me luck I’m running the 400 on Monday, I got put in it but didn’t try out so I never ran it before 🥵

[@winnifred6768]

how did it go

[@rightclapgaming4532]

Watch Jordan forte on youtube

[@melvinanton4640]

same

[@miasomeone5829]

So Im having my first track meet and I’m currently freaking tf out

[@Tattim-sy1hb]

Me too 😃🔫

[@clarissa1856]

How’d it go?

[@miasomeone5829]

@@clarissa1856 so i did the 200 and i got 28:36 seconds and for my 400 i got 1:15:44 now i’m also doing the 100 and my seed time for that is 14:84.I think for an 8th grader that is in varsity,that those aren’t bad times and this is also my first time doing track

[@clarissa1856]

@@miasomeone5829 ooh great job glad it went well!!

[@Tattim-sy1hb]

@@clarissa1856 Not sure if you were asking me but it went well! I ran a distance medley for 400 and I was infront of my opponent and my team got 2nd place :D it was my first ever track meet

[@wukong8136]

When I ran 400s 100 was getting ahead next 200 maintain speed final 100 maximum effort, that's how I got 58 seconds

[@JuniorMaffews]

depending on ur age and grade 58 isnt good

[@ilike_dogs]

Jr Matthews for a girl that’s REALLY good

[@anjukumari9339]

kzbin.info/www/bejne/fn2UnpproNl-l9U

[@jameswittmann1608]

CartierJr it depends if u like a 6th grader den it’s good

[@dyaundraford4431]

@@jameswittmann1608 I’m 13 and I run a 58.3

[@miav127]

Bruh I still died in 400m it was so painful

[@tryhard_-9895]

As a long distance runner, in 400 you really have to realize you have to dig deep you have to hold the pain when your going all out, and when your feeling tired don’t try to relax your self because it could ruin your pace so you have to breath in and breath out when your feeling tired at the last 100 meters at that last 100 go all out, use all that remaining energy to reach to the end.

[@heyitsme669]

Omg! I’m literally the fastest sprinter in my whole team and my freaking coaches put me in 400 and 800 and I am telling you right now I do not do long distance I am literally just a sprinter so please pray for me. I think I can do the 400 but the flipping 800, I feel like I’m about to cry because of how nervous I am!

[@olamarvin]

2:00 Big moment of recognition for me, hitting that lactic wall on the 200 m line. Problem was, I was running an 800...

[@colmhackett8767]

Running the 400m at Scottish Champs tomorrow. Absolutely buzzing! I'm 30 and will be the slowest by far but the adrenaline and hype before running it is still immense! Pray for me comrades!! 😂

[@saraprice9568]

This helped me a lot thanks

[@xiv8351]

I’m running 400m on Thursday and the track looks so long I’m nervous Edit: I got first but we had to redo it then I got first again!

[@ashleyxxx4473]

I’m doing it tmr

[@redalien75]

What was your time

[@ashleyxxx4473]

Red Alien me? I got 2nd ;-; but idk about the time, I was pretty fast

[@candace6893]

yay! God bless you!

[@mrsanonymous414]

400 is easier than it looks

[@juggaquid769]

Best explanation I've seen. Very smart

[@lucasxearthbound1948]

Watching before big race today, extremely helpful video!

[@phoniexgamer8500]

My track season is coming and this is really helpful thank you so much

[@dosrosas]

Just make sure you see nobody infront of you. Its mental. Dont look or even THINK of whos behind you and how ahead you are. Keep a good pace and once your at the final 100m just ZOOM!

[@jen-kg3do]

Nothing terrifies me more than when i’m running the 400 and that 210 mark comes up and I just wanna jog lol

[@trevor3905]

i feel like im gonna throw up just watching this video and thinking about the 400

[@hilol4197]

Omg I get that as well, like when I watch a video about running it makes me feel so nervous

[@Karmag3]

Sameeee

[@klaysighuisl5350]

Thx for helping me feel better about running the 400!

[@mrsanonymous414]

Just here inserting my two cents. In the beginning, i always focused on my form and my strides. Long long steps, tip toes, arms and legs in sync. Always leaned into the curves and focused on picking up my speed on the second curve (200m mark). It was no longer a stride and form thing, it was about drive. By the last 100m, I ran like it was a 100m. Lean forward, fast long strides, fast arms, still on my toes. I just feel some people will benefit from hearing the sprinting method in this description just depending on how their mind works. I kind of treated it like a system. I will also add this tip, if someone is neck and neck with you or in front of you, focus first on matching their stride, then, push faster than their stride. Works like a charm. I miss running can you tell😂 I want to also add I was like the only girl that didn’t start on a block. If you want to try what I did, I stood with my dominant leg forward, leaning my weight on it, and lesser leg back, pushing weight my onto my dominant leg. My arms were hung loose in front of me to add weight to my front (to encourage the leaning forward which makes me runner faster because I push myself forward with my back and catch myself with my next step. My arms basically create the posture for that. It’s inertia at work lol). I know it’s a little unconventional and sounds weird, but I think it would help someone who tends to start out to hard control that more.

[@yothatscharlie8726]

Ur not supposed to lean on the curves. Leaning on the curves messes up ur center of gravity and will make u not go as fast as u could if u werent. Tip toes is also a bad que. u should be running on the balls of ur foot. U also shouldnt be leaning forward too much u should be up tall.

[@mrsanonymous414]

@@yothatscharlie8726 agree to disagree. I was top in my event, you seem to be spouting cross country tips. Distance and sprints are two very polar opposite running types.

[@yothatscharlie8726]

@@mrsanonymous414 who told u i was a cross country runner? This is all sprint info straight from the greats themselves like michael johnson.

[@yothatscharlie8726]

@@mrsanonymous414 its pretty much common sense that u dont run on ur tip toes. U run on the balls of ur feet. If u ran on ur tip toes spikes would be bent starting at the toes and not at where they usually do, th balls of ur feet. Also i said “leaning forward too much” in sprinting there should be a slight lean forward but u shouldnt really be focusing on leaning forward

[@yothatscharlie8726]

@@mrsanonymous414 those tips arent even good for distance running🌚

[@alexwilli]

48 years old about to run my first timed 400m tonight to join a masters' 4x400 relay team. I'm a ~10.9 100m guy that's so happy I read this before trying to just push my way through the 400 with 12s splits.

[@carlos-ej3sv]

If there's one thing to remember is you have to save up energy for the last 100m. That is key for beginners. If you go in to the last 100m knowing that you won't be able to accelerate then you started too fast.

[@loveygummi]

bro im getting anxiety from watching this video and i dont even have to run anytime soon lmao but I'll keep this in mind

[@husseinwahussein4992]

This video helped very much, i feel more confident about my races thank u

[@reggiereg1785]

You can watch a million videos but experience is the best way to learn how to run a 400m .

[@katrinadinh5070]

Underrated video! Should have more views!

[@asha3865]

For my first 400m (which was a try out 350m) I’m surprised that this is exactly What I did. Also I certainly felt the lactic acid no matter how hard I tried I couldn’t get my legs to move any faster. I suppose maybe just drinking enough water throughout the day will keep the acid a bit lower in consecration , and allowing me to get another 10-15 meters before I have to inevitability pray.

[@niveditavijay5294]

Thank you so much for this video.

[@yothatscharlie8726]

I remember watching this video as a freshman trying to run a 56😭😭 now ive gained a lot of experience and im trying to go sub 50

[@jk-ct6kj]

Thank you so much I have a meet tomorrow and they put me in the 4 by 4 and I've never ran a 400 before so thank you so much

[@Yoennern]

Thanks. My time got better :) Watched this before race at my school

[@sinianilkumarsini3776]

Thankyou mam for passing us this great information

[@silveyconsulting3184]

Good information. I am a PT as well… Masters runner trying to go sub 60s in 400 and sub 26 in July 2023

[@joep3525]

Where was all this science when I was in high school, running the 440! When I was a senior, a new assistant coach, who had training elsewhere, said to me, "You don't know what you're doing, out there, do you?" I couldn't break 50 seconds. He asked what my fastest time in the 220 was and he said he was surprised I ran as fast as I had been. Aside from telling me to run the race, exactly as you described, he got my 220 split a second faster and then had me do fartleks (run 220, jog 220), so I could run as close to a 25.0 -220, no matter how tired I was. Consistent mid 48's after that. I like your videos.

[@vxlturez734]

I had a track meet 2 days ago doing the 400 and I died in the last stretch. I now realize I should’ve listened to you

[@nyashiaworld1811]

This helped me so much thank u 💛

[@JuniorMaffews]

if you get out fast , youll pace fast , reaccelerate at the 200 and power thru till 310 , then pray to whoever u believe in

[@yothatscharlie8726]

Im tryna run 56-57 by the end pf the season and i run about 58-59

[@nyahsnyder]

MrGUAP the exact same

[@bensangmuah4682]

MrGUAP I need to run a 52 at regionals I’m running a 56 rn (I’m 15)

[@yothatscharlie8726]

Ben Sangmuah thats a lot to improve by

[@oscarjose2013]

That’s possible las year my first 400 was 59 high and I end up running a 55.5, it’s all about relaxing and learn about your races.

[@yothatscharlie8726]

Yo in back and I’m a junior now and I’m trynna run 50😭😭

[@trackstarlaayy9544]

Thank you so much🙏💗

[@owenwesterhout]

Thanks a lot, very informative

[@uluibaut]

Great video. I'll showing this to my 15 year old son who runs the 400m.

[@redd605]

The men 400m at the Rio games was unbelievable run from the outside lane he pulled away in the last 100m

[@tobiass422]

this helped me get third at Kent County championships, (which is a prestigious championship in England), i had a sprained ankle at the time of this race and this video was the only hope for me, thank you ❤️, (i got a bronze medal, this was also my first competitive 400 and first kent race EVER)

[@nwordpenis4125]

Step 1.dont.

[@jdiii1088]

ThatsEPIC , honestly

[@zman9315]

YO NAME DOE

[@DavidSanchez-ug8yg]

I usually run mile races and do long distance but on Saturday ( currently Tuesday ) I have a race meet and they are making me run the 400 meter and I hope your tips would help me

[@anonjohn6127]

how’d u do?

[@claudiaferenc5271]

So??

[@jordanv3323]

How was that 400?

[@jasonasante8554]

Really helped!!!! Thanks!!

[@aylin-zs2zz]

Thanks so much!

[@ADORBSXL3XIBONESS]

Thank you! I’m going to be running the 400/800 meter dash for track. (I can’t decide yet 😭)

[@JacobMeza-pro-footballer]

Idk how I ain’t ever heard of doing that in the first phase before, interesting, imma try that in practice

[@greenologytech]

THANK you so much this helped me so much I am an under 13 and I got 57secs thx you so much and came first

[@AmritSingh-zy7jx]

Thx for video 👍👍🤗

[@jaz-1505]

i’m part of the 4x400m relay, and i haven’t ran a 400m in a real race since 5th grade, since last year my first track meet in middle school was canceled

[@anthonywalters8809]

Great video! How much rest when training would you recommend?

[@zlpsucks1192]

I had track meet today, my track relay team only had a day to practice. I did 100m 200m and 4x400. I did the worst at 4x400. It was my first time doing it ever. It sucked, I stopped running twice because my body kept telling me no. I feel bad because I held up the team.

[@lingarajmishra8981]

Quarter mile is all about speed , stamina, power, endurance, technique and most importantly knowing one's own strength and weaknesses

[@BobBob-uv9fq]

Really useful tips ,I don’t get lactic build up ,is this because I’m not pushing hard enough

[@yrn_zay6498]

Right now I'm I run a 51.95 and am the 24th fastest in the state of Ohio but I've been studying a lot and doing lots of technique drills and stamina workout because my goal is to get in the 48's.(Isaiah Glover)(Farifield High School)

[@cristina.garcia]

me watching this the night before my conference meet in order to qualify for state: 🤡

[@bruh-xm1sj]

ME RN

[@minhgtr]

Do you have any videos on how to increase stride length for the 100m?

[@reganheddings4864]

Nice video

[@maddiebraidz]

this weekend i had at track meet and i ran a 67 sec 400m, after the first 200m i was basically at the 200m mark i began sprinting seeing that i didn’t exhaust my self early in the race unlike my opponents. i ended up catching up the the first place girl with 50m to spare and she couldn’t catch up

[@Zephure_23]

For me I accelerate and push for the first curve then for that first 100 meter straight I just glide at maybe 60 or 70% then near the last curve gradually speed up then that last 100 meter straight give it your all and push through till you can’t feel your arms or legs

[@loganzzzzzzzzzzz]

im going to a reginal tornamant on june 15.i hope this will help me🙏🙏

[@kendalsnyder5821]

i’m in eighth grade and rn my PR is 1:06 so i’m trying to push for 1:04-1:05 by EVC’s (championships) bc to qualify for state in high school i have to run a 58-1:01.

[@dyaundraford4431]

I’m in the 8th grade now but 7th grade (this summer) I ran 58.3 I’ve been stuck at a 58 for a while but I would suggest doing more distance workouts to help with endurance, try having more power when the gun goes off relax on the back stretch but don’t slow down then when you hit the 200 gradually start picking up speed and when you hit the last 100 try your best to give it your all. Drink water, stretch, do drills, and work as hard as you can during your workouts if you really wanna get that time down 🙂

[@heavydirtytaxicab]

i always feel sing after running a 400m and it usually makes me want to not run as fast do you know how i can fix that?

[@ssinsider8808]

Recommended in India what a reach.... 👍

[@dragonaterjones4554]

Starting track in middle school just looking for some tips if you have any please give some advice

[@satheskumar2030]

good evening mam just I saw your explanation very nice mam I’m from India ,I’m athletic coach and strength and conditioner I want share more details about our track and field thank you

[@manzell]

My feeling was: If i absolutely wanted to quit at the 200 meter mark, I was doing well. If I felt I had something in the tank, I'd gone out too slow. If I didn't think too hard my legs would get me through the last curve and that final 100meters was pride + competitiveness. I only ever really broke down in my first ever race when I was def. carrying the piano for the last 50.

[@joyrosebud2542]

Trying out for track, I’ll update this

[@jasonwins9627]

Thank u miss :D

[@jumpropestairs6129]

What tips do you have for the cross fit Murph event..

[@sujanarhan5887]

Love you

[@lovourlove04]

I have to run the 400m tmr at regionals 💀wish me luck

[@jordanharper3925]

I'm in 8th grade and I run a 1:01.50 in the 400m and I'm going to districts on Saturday... So I was wondering if you had any more tips to make sure that I do good in the open 400m and the 4x4.

[@acelinomckinzie1956]

you know the world record for the 800 is like 1:40.91 , wannabe

[@jordanharper3925]

@@acelinomckinzie1956 doh shit i meant to say 400m

[@officialtregotit]

ran 50.9 open , split 49.9 both in high school

[@palmtreemechanic6973]

Here is my plan 1) First 50m I give 100 % 2) Next 300m I walk 3) Last 50 I finish strong to make sure I make the 3 minute mark

[@Fire_soul1796]

When I saw 4. Pray, I knew where this was going. 😆🤣

[@michaelrhett1077]

I've read the first 50m if you go all out, you won't have enough for the end?

[@cheese4072]

ty

[@cameronharrison734]

Sports day comming up, racing the 2nd fastest kid in SA. What if you're tired after the first 100m when you give it your 100%

[@TheLingnerFamily]

Appreciated the physiological aspect of the analysis, so I was a little bit confused in the description of the second phase. why do you change your plan based on your competition? Why does that matter. To me you run the race the way that works out fastest for you, based on your conditioning and physiological factors.

[@da-dog2626]

I agree, go off your own clock.

[@rubenvanderheiden6441]

For me its 1.push 2. Push 3. Push 4. Focus. Its the only way I wont slow drasticly before the final straight

[@b7ndn]

oh crap I gotta do this in a week

[@jakechu6204]

As a 12 year old, how is 1:07? I'm a 100 specialist, and never ran it before. I think this video will help me dramatically cuz I didn't have any knowledge on how to run this

[@yothatscharlie8726]

How do i not tie up at the last stretch?

[@archiesutherland6127]

bro thanks

[@theworldofkeila3187]

Am racing in 5 days I hope I will get a good time

[@onenote8608]

Tomorrow, I do 400m at Défi Sportif AlterGo!

[@joyyang9447]

good luck

[@landryneufeld391]

Me: 1”I am speed, the names lightning” 2. “Ok ok we good this is fine” 3. “Im a beast i got this no problem” 4.”Oop where’d my legs go”

[@bruh-xm1sj]

Here literally 20 minutes before my 400 💀

[@sir6979]

Me: 1: aight feeling good ima push 2: finna fake an injury now this gonna suck 3: pray 4: shit would everyone just stfu ima die rn on this track