Running 101 February 14, 2018

ELITE RUNNER
How to Run a 400 Meter Dash | John Sommers

Are you tired of being the kid that always

gets last in the 400-meter dash? You no
longer have to be the kid everyone watches
finish alone, seconds after everyone else. A
56 second 400 has never looked so good.
Table “How-to Run a 400 Meter Dash” will bring
Contents you from last to all the way up to the front
(How-to) of the pack. First, you must start with the
basics
pg.1-2 400 Meter To successfully run the 400-meter dash, first you must
perfect the form of running:
pg.3-4 200 Meter 1.Go to somewhere that is flat and safe to run at. The
best place to practice would be on a track, but if this is not
possible a parking lot or football field would work as well.
pg.5-6 4x100 Relay 2.Begin to run around the track at a pace that is suitable
to complete four laps without feeling too out of breath.
pg. 7-8 800 Meter 3.As you begin to run you will want to focus on different
parts of your body doing specific things.
pg. 9-10 Long Jump 4.Always keep your head up, it helps to avoid from falling and keeps your body
balanced.
pg.11-12 Triple Jump 5.Land on the middle of the foot, it helps to avoid injury and fatigue for this distance
race.
pg.13-14 1600 Meter 6.Run with feet pointing forward at all times, allowing your feet to begin to face in or
out will cause injury.
7.Breath at a constant pace, allowing oxygen to get to your muscles. If you do not
breath efficiently throughout the race, your body will become fatigued much quicker.
8.Do not clench hand or run with hand completely open. The most energy efficient
way to run is with the hands relaxed like you are holding a chip and do not want to
break it.
9.Arms should be bent at a 90-degree angle, pumping in a strong controlled manner.
When pumping the arms do not go across the body, always keep your arms at your
side.
10.Posture is one of the most important things to focus on while running. Your body
should be straight and erect. The head should be positioned so the ears are always
directly above the shoulders, this will be beneficial when the body begins to become
fatigued.
11.Lastly, throughout the whole race you must keep the shoulders relaxed. If you
tense the shoulders and strain them, then you will use an excessive amount of
energy needed to complete the race and will force your upper body to become stiff.
When relaxed the body is not using energy and allowing breathing to be a lot easier
which is critical, for a good race.

After you perfect your form, you will move on to how to run the race. There are many
parts to the 400-meter dash that must be executed. Once all the pieces are then put
together, you as the runner will decrease your time drastically and will finish first.
The first part of the 400-meter dash is the starting blocks:
1.Acquire a pair of track and field starting blocks.
2.Walk up to the 400-meter starting line in your designated lane.

How to Run a 400 Meter Dash 1

Running 101 February 14, 2018

3.Face the oppose direction you will be running and place your heel on the starting line.
4.Place the front (flat piece of metal connected to the body of the blocks) of the starting block at you toes.
5.Step on the spikes that are on the front and back of the starting blocks. Ensuring they are dug into the track, so
they do not move during the race.
6.Choose which foot, you believe is the strong foot. Usually is the foot you would kick a ball with.
7.Select the tilt of the blocks that is most comfortable. The angle can be changed by the spring on the back of
them.
8.After the tilt on the blocks is set and you have decided which foot is your strongest, you will then change the
positions of the blacks.
9.If your strong foot is your right, your front block will be on the right when in position. If your strong foot is your
left, your front block will be on the left when in position.
10.Pick up the right block when facing the correct direction and place it as close to two of your foot lengths away
from the starting line.
11.Pick up the left block when facing the correct direction and place it as close to three of your foot lengths away
from the starting line.
12.Step into the blocks facing the correct direction. Your toes should not touch the floor but be very close.
13.Place your pointer and thumb as close to the starting line as possible with your elbows locked.
14.While keeping your back knee down, raise your butt and lean onto your arms. Keeping your back straight.
15.You are now ready for the race!

Coming out of the blocks well is very important when trying to get a good time and beat your fellow competitors:
1.The word “SET” will be announced, this is when you will lean onto your arms and raise your butt. Soon after a
gunshot will go off to start the race. In the small period of time in between, you must prepare your legs and arms
to explode out of the blocks.
2.The sound of a gun will go off, and you will now explode out of the blocks.
3.The first stride will start with the strong swing of your weak side arm back, while doing an exaggerated front
swing over your head with your strong side arm.
4.The weak side knee will now become your lead knee and will drive forward and up as far as possible.
5.Strong aggressive first 5 steps with good form.

When it comes to running the 400-meter dash, there are four different parts to the race that will be ran differently.
0-50 meters
1.First 50 meters should be used to approach a little below your top speed.
2.The faster the top speed is reached, the better your time will be. This speed will be used to run about the first
200 meters.
3.This is the most aggressive running form used in the race. In order to make up the stager of the lanes. You will
want to come out of the first 50 in a good position.
50-200 meters
1.From about the first 50-100 meters you will want to observe the other runners and see where you are
positioned in the race.
2.Once you have realized you are in good position, you will start to quickly transition from an aggressive run to a
floating run.
3.Run relaxed and straight up, extending strides
4.At this time if you are falling behind u can grind and try to catch up, or if you are ahead just keeping your
steady pace.
200-300 meters
1.At the 200-meter mark, begin to reaccelerate.
2.Your body will want to give up, but you need to push your body over the limit.
3.Attacking the term, other runners will begin to fall back, and you will pull ahead.
4.Drive the legs, over exaggerate the arm movement.
300-400 meters
1.Use every bit of energy left in the body.
2.This is where the winner will be chosen, who wants it more.
3.If the race was correctly ran prior, you will have enough energy to pass the finish line.
4.In your mind you must exaggerate all body actions, lift knees, continue heal to toe. You will not actually be
moving your arms as much as you feel, and your strides will shorten.
Finish Line
1.Run through the finish line, do not slow down before you cross the line.
2.Lean forward will your upper body as you approach the line to allow your momentum to carry you.
3.Once you have passed the line you are done.

You have now completed the 400-meter dash and will see results immediately with your time dropping each and
every time. As execution of this “How-To” is perfected, you will see the difference it makes and how much better you
will be at running. Someone else will now be the person everyone looks at finishing the race alone behind everyone.

How to Run a 400 Meter Dash 2