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How to Train for a 400-Meter Dash

Learn how to train for a 400-meter dash from sprinting coach Shane Paul Neil in this Howcast video.


Hi. My name is Shane Paul Neil from City Coach Multisport and today we'll be talking about how to train for the 400 meter dash. The 400 meter dash consists of one full lap of the track and is often considered the most grueling of all the sprints. While speed for the 400 meter dash is important, aerobic endurance is the absolute key to being proficient in the 400 meter dash. There are a variety of strategies for running a 400, depending on the runner, the coach and what they both feel suits them best. However you approach the 400 though, keep in mind that you are going to experience a great deal of fatigue, muscle fatigue and aerobic fatigue, often referred to as rig.

Rig generally sets in for a strong 400 meter runner anywhere between the last 100 to the last 50 meters, in which case it's literally a battle against themselves to get across the finish line. In order to best train for the 400, you want to keep in mind that you want to approach distances up to 5, 6 and 700 meters in training and as low as 150 meters for your explosiveness. Proper sprinting form is key for a 400 meter runner in order to make sure they're getting through their race properly and fighting fatigue as much as possible and not decelerating to a great extent. Turn running is also very important for 400 meter runners as they'll be running both turns on the track. And that's how you train for a 400 meter dash.

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