Methodology for running 400 meters: training and preparation of runners

Running 400 meters is a sprint distance in cross-country athletics. For such a long sprint, the athlete must have an excellent combination of power, speed and endurance, which is why this distance is especially revered among sprinters.

In this new article from a series of materials about running events, we will tell you everything about the 400-meter run - from A to Z.

Wade van Niekerk, current 400m world record holder

400 meter run: standards for men and women

For men, the 400-meter standards are as follows.

For women the following standards.

How to breathe correctly while running 1 kilometer

A run of one kilometer can be considered an average distance. However, it is closer to a sprint because the speed of the 1000 meters is average or fast, like a sprint, depending on the chosen strategy and segment.

The need for oxygen during running at an average speed increases 10 times

Therefore, it is important to control breathing, coordinating the rhythm with body movements.

Very frequent or irregular breathing will not allow you to control the body, will negatively affect the coordination of movements, and will not provide access to the required amount of oxygen in the body due to poor ventilation of the lungs. If you make sudden accelerations while running, then the demand for oxygen increases so much that it becomes very difficult to control your breathing.

There are no breathing techniques for running at high speed, since the lungs, even with ideal breathing, will not be able to cover even a fifth of the lack of oxygen.

After a fast run, breathing accelerates sharply, which can be seen in athletics competitions, especially at distances such as 100 m, 200 m, 400 m, 800 m, 1000 m.

Proper breathing is important not only during exercise. Recently, the infrared sauna has gained immense popularity: it is combined with running, swimming, etc.

Recently, the infrared sauna has gained immense popularity: it is combined with running, swimming, etc.

Men's and women's 400m record

The men's record belongs to South African resident Waide Van Niekerk, who won the Olympic Games in Rio de Janeiro in 2016, setting a new world record. His result was 43.03.

Among women, Marita Koch from Germany is now considered the best, who in 1985, having won the World Cup held in Canberra, set a world record. Her result is 47.60.

Reference! No correction for wind was made when recording these world records.

How to prepare to pass the 1 kilometer standard

The strategy is something like this:

• Active acceleration from 30 to 50 meters. During this period you will not lose any power, but you may gain a few extra seconds. Slow down a little and run at a normal pace. The main thing is to gradually reduce the speed and not stop abruptly after accelerating.
• Once you find your pace, keep it until the last segment. If you run very fast, you have no strength, but if you run slowly, you will lose time. You have to figure out which rhythm is best.
• Approximately 150-200 meters before the finish, you need to accelerate.

A preliminary lesson will help you learn to run 1 km in 3 minutes 30 seconds or faster. This way a person will have an idea of ​​how to distribute the reserve of strength. For women with “excellent” marks, it is enough to run 1 km in 4 minutes and 40 seconds.

You should be well rested during the week before running. You can train using this program:

• On the first day at the stadium, run 5-6 segments of 100 meters.
• In the second - a distance of 3-5 km at an easy pace.
• Train, but don't run.
• Run 4-5 60-meter segments at a speed slightly faster than you want.
• Run 100 meters a couple of times at speed.
• Do a light workout the day before and don't run.

400m training program

Any runner must have strong legs, so more than half of the training should be devoted to training the leg muscles and general physical fitness.

For this purpose, you can use the following exercises:

• squats with and without weights;
• lunges with weights;
• leg press;
• squatting on one leg;
• weighted steps.

The exercises are usually changed, but after 5-6 repetitions, you should run 100-200 meters to cool down, and then continue exercising.

Reference! Strength training should be completed 2 weeks before the upcoming competition. This is done to restore muscles.

To get a quick start, the athlete will need explosive power , which should be trained by jumping work:

• jumping on a support;
• "frog";
• High jump;
• jump rope exercises;
• high jumps;
• jumping from foot to foot.

Jumping work stops 1.5 weeks before the start.

It is very important to develop speed endurance. It is trained by 200-400 m races 10-15 times with short breaks. For example, 15 times 200 m, then 200 m walk or light jog; 20-30 times 100 m with a rest of a couple of minutes; 10 sets of 400 m, then a 400 m jog or a 3-minute break.

To teach an athlete the technique of running in a straight line, you need to perform the following exercises:

• running short distances 30-60 meters at different speeds;
• hand movements in place;
• running at an acceleration of 40-50 meters;
• mincing run with high hip lift.

To master the technique of running on a bend, you need to run:

• circles at different speeds and increasing circle radius;
• from a bend to a straight line – 60-80 m;
• from a straight line to a bend – 60-80 m;
• along track 8 60 m.

To master the low start technique, it is recommended:

• running from different positions;
• shuttle run;
• running from a low start 20-25 m.

In order to prevent injuries during training, you must do a half-hour warm-up before starting. After the main part of the training, a cool-down is necessary - walk a kilometer or perform other special exercises. Cooling down is not only the prevention of muscle pain, but also the prevention of blood clots that interfere with normal blood circulation.

Walk 30 km or more day after day

Do you plan to walk for eight hours a day, such as walking in nature or walking around the city? Those who have walked such distances have had a lot of problems with calluses and blisters on their feet in the first couple of weeks, but then you either give up walking such long distances or cover 30 km or more every day with ease.

You can walk more than 30 km a day if you constantly train

If you're planning a big hike, you need to practice before you go, otherwise you'll be in for a hell of a time in the first few days in the form of blisters and calluses on your feet, body irritations, muscle pain and even stress. Unfortunately, on forums for hiking fans you will see advice that beginners can start hiking with theory. This is bad advice - practice is always better than theory.

What are the features of the 400 meter running technique?

The main difference between running the 400 meters and running other distances is the free movement of the hips and the increase in stride length. Also, the features of the 400-meter race include:

1. Position of the starting blocks - they are placed towards the left border of the right side of the track,
2. Running around a turn - the right hand works more actively, and you also need to increase the tilt towards the turn, without being too zealous in this at the exit of the turn,
3. Achieving optimal speed in the first quarter of the distance and maintaining it until the finish,
4. A drop in speed is inevitable on the 3rd and 4th hundred-meter segments.

Training to run 400 meters consists of:

1. Practicing the technique of running in a straight line. Running should be natural, but fast,
2. Technique of running on turns. Make sure that your arms move freely and that your torso leans in the center of the turn in a timely manner. In this case, the feet should turn to the left, the right arm and leg should work more actively,
3. Start and starting acceleration. To start from a low start, the athlete must be sufficiently physically prepared,
4. Finishing technique.

Correct technique for running 400 meters:

1. The opponents begin to move from a low, normal, close and extended start. The start option is selected individually. At this stage, the strength of the push plays an important role; it sets the speed that will be maintained throughout almost the entire distance - any delay threatens failure.
2. It is important to place your feet correctly, perform the correct movements with your arms and monitor the frequency and size of your steps. Each nuance must be studied in detail and practiced until it becomes automatic in training.
3. At the finish line, the athlete's center of gravity is shifted forward to maximize speed during the final spurt. To finish successfully, an athlete must have great endurance, since the final meters of the distance are key.

How to Run 10K: Key Points

Technique for running 60 meters, how to learn to run fast

Preparing for a 10 km run involves, first of all, developing endurance. Each person has his own physical limit, defined as the norm of reaction. You can improve your results up to this limit. Running 10 km is precisely a step towards that same maximum norm. If it comes easy to you, you can limit the time for this (for example, 52 minutes). If you have endured the reduced time, reduce it further, and reduce it to the point where you simply cannot keep up with the time.

To improve your results in running, you need to know such basics as proper technique, warm-up, breathing, and others.

An important point is the psychological mood. 10 km may initially seem like an insurmountable obstacle

It is important to prepare for this both physically and mentally. Tune in

Think about the distance and its possible paths, and also, which is very important, realize that you need it.

You can run vigorously for the first third of the distance, get quite tired for the second, but in the third your body may stubbornly want to stop.

It is important to ignore this urge and run further - it is in this moment of overcoming that you train your brain as much as possible. Psychological endurance is a very important point in running, especially when it comes to long distances.

A very important point in learning to run 10 km is the development of breathing. You need to breathe correctly, be sure to inhale through your nose, smoothly and measuredly. In the last stages of running, when it will be difficult to breathe, the lungs are powerfully strengthened.

When running long distances, you may feel an unpleasant tingling sensation in your left or right side, which makes you want to stop. This moment is called the “dead point”

It is important to overcome it, first of all, psychologically. Set your pace and speed up your arm movements, pushing your body forward

Take two steps for inhalation, and two steps for exhalation.

An important point is comfortable clothing that should not restrict movement.

Be sure to tie your shoelaces well - it is important not to stop while running so as not to lose your breath. It's better to run without music to focus on your breathing and distance

The choice of route is also important. Avoid roads with traffic lights, as this will force you to make unwanted stops

Let the road be smooth, without holes.

If you manage to properly prepare for a 10K run, both mentally and physically, you will probably be able to overcome this distance, although it may not be easy if you are not used to it.

History of the 42-kilometer marathon

The marathon is an Olympic track and field discipline and the length of the marathon is 42 kilometers, 195 meters (or 26 miles, 395 yards). Men have competed in this discipline at the Olympic Games since 1896, and women since 1984.

As a rule, marathons are held on the highway, although sometimes this word means competitions in running over long distances over rough terrain, as well as in extreme conditions (sometimes the distances can be different). Another popular running distance is the half marathon.

Antiquity

As the legend goes, Pheidippides, a warrior from Greece, in 490 BC, after the end of the Battle of Marathon, ran non-stop to Athens in order to notify his fellow tribesmen of the victory.

When he reached Athens, he fell dead, but still managed to shout: “Rejoice, Athenians, we have won!” This legend was first described by Plutarch in his work “The Glory of Athens,” more than half a millennium after the actual events.

According to another version (Herodotus tells about it), Pheidippides was a messenger. He was sent by the Athenians to the Spartans for reinforcements, and ran more than 230 kilometers in two days. However, his marathon was unsuccessful...

Nowadays

Frenchman Michel Breal came up with the idea of ​​organizing a marathon race. He dreamed that this distance would be included in the program of the Olympic Games in 1896 in Athens - the first in modern times. The Frenchman's idea was liked by Pierre de Coubertin, who was the founder of the modern Olympic Games.

The first qualifying marathon was eventually held in Greece, with the winner being Charilaos Vasilakos, who completed the distance in three hours and eighteen minutes. And the Greek Spyridon Louis became the Olympic champion, completing the marathon distance in two hours, fifty-eight minutes and fifty seconds. Interestingly, on the way he stopped to have a glass of wine with his uncle.

Women's participation in the marathon during the Olympic Games took place for the first time at the games in Los Angeles (USA) - this was in 1984.

Marathon distance

At the first Olympic Games in 1896, the length of the marathon was forty kilometers (24.85 miles). Then it changed, and since 1924 it became 42.195 kilometers (26.22 miles) - this was established by the International Amateur Athletics Federation (the modern IAAF).

Olympic discipline

The men's marathon has been the final track and field program since the first modern Olympic Games. Marathon runners finished at the main Olympic stadium, either a few hours before the closing of the games, or at the same time as the closing.

Preparation plan

Ideally, 3 km running tactics require good preliminary preparation. It would seem that the distance is not too long and not a sprint

However, it is important to develop all running indicators: MOC, PANO, muscle strength, running economy, endurance. To do this, you need to create a competent training plan.

Each person has an individual level of physical fitness, target speed, time before the race. Therefore, ideally, a training plan should be developed by a coach for a specific request.

If this is not possible, use our universal training plans, which contain everything you need to successfully pass the standard!

More than 3 weeks before the start

1. Tempo run 5-7 km. Heart rate is about 165-170 beats/min;
2. Power training;
3. Slow cross 6-8 km. Heart rate 140-145 beats/min;
4. MPC intervals:

• 400m above target pace + 400m slow - 8 cycles total;
• or 600 meters at a pace above target + 400 meters slowly - 5 cycles in total;

1. Slow cross 8-12 km.

Less than 3 weeks until the start

1. Tempo run 5-7 km. Heart rate is about 165-170 beats/min;
2. MPC intervals: 400 meters at a pace above target + 400 meters slow - 8 cycles in total;
3. Slow cross 6-8 km. Heart rate 140-145 beats/min;
4. MPC intervals: 600 meters at a pace above the target + 400 meters slowly - 5 cycles in total;
5. Slow cross 8-12 km.

Pre-launch week

The 3 km running tactics say: a week before the start should allow the body to fully recover before the race.

It is important that the last intensive training is no later than 6 days before the start, and strength training – 2-3 weeks. . When considering the pre-race week, it is more convenient to start from the end (the day of the race):

When considering the pre-race week, it is more convenient to start from the end (the day of the race):

• 1 day before the start: rest;
• 2 days before the start: easy cross-country / 3-4 intervals of 200 meters at target pace. You run a segment of 200 meters, then walk back to the starting point;
• 3 days: rest / 3-4 intervals of 150-200 meters (target pace);
• 4 days: cross-country 4-6 km (easy pace);
• 5 days: 2 km jogging + warm-up + SBU (special running exercises) + 500 meters at target pace + rest + 500 meters at target pace + 1 km jogging + cool-down;
• 6 days: long cross-country 6-8 km (calm pace); 7 days: intervals of 600 meters faster than the target speed + 400 meters easy running - only 3 cycles. Or 400 meters faster than target pace + 400 meters jog - 5 cycles.