400 Meter Tips - How to race it successfully

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Two things that will help before your race is mental preparation. Have a race plan before the gun goes off. Also, remember to run fast and relaxed.

1. The first 100 - Start almost as fast as you possibly can go, without straining yourself. If there is someone on the inside of you, try to key off of them and hold their pace. They are running less than you because they are on the inside. If you stay with them, you are actually running faster.

2. The backstretch 100-200 - You still have to stay in control here. Stay fast, but don't try to run hard. When you push too hard your body will tighten up and actually slow you down. Keep yourself in what I like to call a controlled sprint. You shouldn't strain your face or upper body at all.

3. The final curve 200-300 - When you reach the 200 meter mark you now have to shift gears. Your natural tendency will be to slow down after 200 meters, so you have to feel like you've picked up the pace.

4. The homestretch 300-400 - At the end of the turn, I visualize that I'm coming off the curve downhill. You really have to be mentally tough here. You might feel like your legs or on fire, or that they aren't even there. Keep your form together and go after anyone in front of you. Hold off anyone that is trying to pass. The most important thing is still to stay fluid. Don't strain your body. Stay fast and run through the finish line, not just to the finish line.

I hope some of these 400 meter tips will help you to put down an outrageous time. If there is one thing that you can remember in a 400 is don't worry about the pain. The faster you run, the faster you'll be done.

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