How to Run the 400m Dash Like a PRO
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- เผยแพร่เมื่อ 27 ต.ค. 2023
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Use this strategy to run the 400-meter dash like a professional.
If you have a body, you're an athlete and I'm here to help you improve. Not everyone can afford a coach but everyone needs one.
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Chase Wheeler is an Oakland-based Entrepreneur dedicated to helping individuals prioritize their health & redefine their wealth - from students to professional athletes to everyday working people, who want a health plan they’ll enjoy. Former UC Berkeley scholar-athlete and senior biotech/cancer researcher.
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**12-week speed course to improve your time**
www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162
Watch this Next:
th-cam.com/video/Mn2upv3TQy0/w-d-xo.html
I'm watching this like I'm ever gonna run the 400m professionally 🤣
haha lol we can run it like a professional we just may be a bit slower in time 😄
Real 😭
You never know 🤷🏾♂️
Fr 😂
I ran it in high school. I ran 47.5 personal best. Good advice.
This was a good one. My last 400m I went out too slow and now I'm gonna try going out at 95%
Great I'm glad you enjoyed this, I hope it helps your next race.
Where were you, in 1973, when I needed you?! Oh, yeah, you weren't born yet. As a senior, in high school, I couldn't get under 51 seconds to save my life. A new assistant coach came to the team, at the beginning of outdoor season, asked me my best time for the 440, and looked at me, incredulously, when I told him. He had me run a 220, at the next meet, then came up with a game plan. Hold back on the first 220, going out around 23.4, then during practice, had me do 220 "fartleks", so I could run sub 26, no matter how tired I was. When he told me I ran 49.1, his next words were, I should have been a half miler. I love your videos.
Haha great story! Always love that one coach who puts things into perspective and teaches you just a few tricks to level up your game. No doubt about it if TH-cam and I were around in 1973 this video would have found you just in time 😆
i always get videos like this right before a track meet 😹
Gonna try this! I’m a high school student right now and I’m hoping to get a 1.08 at my meet this week!
Awesome good luck! Don’t think too much while you’re running just let it flow. But if you can practice this strategy a few times at practice then go into the meet confident it will help you reach your best time.
Having a complex race strategy like this made me run significantly slower than my potential. Once I changed my strategy to simply “run the damn race”, I instantly dropped from a 56 to a 51.
This may be a bit more advance. Glad you found a race strategy that works for you.
You are right. When you're doing it or running it, don't be an overthinker. This is because he is just teaching you how to do it he is not telling you to just run the race like you should.
lol maybe I should js use tha mindset it js kinda my stlye
This is how I ran this distance back in highschool in the 1960's. Nothing has changed
Good to hear. Being fast doesn't change too much.
I’m going into the 400 today in my meet for the second time and I’m watching this on the bus super helpful thanks
No problem. Don’t think too much. Figure out how to implement the strategy then just run! Good luck
Thank you. Very inspirational and practical plan.
Glad you enjoy it!
I'm watching and learning from this video even though I'm a 1500 runner great knowledge of the sport thanks for helping
Thank you I’m glad you found it helpful. I learned all of this from my mentor who I continue to coach under and learn from. His knowledge of the sport is crazy and I am hoping one day I will know as much as him. In addition to the many years of sprints & jumps training, I have been learning from him on how to train athletes for the 800 and 1600. I don’t make videos on it because I have never personally competed in them but one day I hope to be able to share knowledge of what I am learning from those. One of the things I am learning from him is that a lot of the fundamentals I went over in this video is true for both the 800m and 1600m. The rest changes and the total distance per workout changes but the fundamentals stay the same. And in both of those races, speed is very very important. Which is what you see over the last lap of the 1600 and the last 250 of the 800m. Good luck!
This brought me back to being 18-19 again lmao. The description was so accurate, but the straight face was hilarious. Like so relatable, but ain’t nothing funny about it 🤣
The good ol days! :)
Thank you. You’re very easy to understand. 😊
Awesome! Glad it was helpful
Thank u! I just started coaching track and this video helped me a lot.
No problem! Im glad you found it useful
Thanks Chase. Interesting to hear the different ways that good runners and coaches interpret the 400. I personally like to execute a "push or slingshot" out of the first 100 maybe even to 120. It's really not a reaccell but more to maintain speed well into the straight so when I float it feels super relaxed. Essentially the same concept but just conceptualize differently. Like you said that last 100 is going to be bad times for most of us so getting to that point fast makes alot of sense.
Looking forward to seeing more of your sprinting content.
Would love to hear your take on special endurance and what workouts you like and how many weeks you like to train that energy system.
Hey Eric, yes it’s interesting to see the different approaches to the 400. I feel like we are on the same page as far as strategy just maybe phrased a little different. I am definitely getting into training systems, programs, and durations soon. That’s a great suggestion! :)
this is a very good guide for someone who is almost at that level but for beginners i advise just to just run so you dont overthink anything
I understand. I have found that the 'just run' method is hard for athletes, especially after running a 200m and gassing out at the 150. That makes the 400m seem impossible and they end up jogging 300m and sprinting the last 100m. For my athletes not only does having a basic strategy help, but implementing the strategy into training makes it so they do not have to overthink.
Awesome technique and strategy it transforms the thinking of the mental
Thank you, glad you enjoyed
Awesome!
This video will be very useful because I have to run 4x400 a few days from now and last 4x400 race I had I ran out of energy so quickly!
Yes Good luck out there. Just remember you can never make up time, so if you get out slow its impossible to make up for lost time. The 400 is an experiment you will have some races in which you get out too fast and die at the end and some races where you get out too slow and finish with a lot of energy. The more 400s you run the better you will know when you're pushing too hard and when you are too relaxed.
this helps a lot man, going away this weekend to compete at QLD All Schools Atheltics championships here in Australia and your video has defintiley given me some insight and tips for my 400m game plan.
Cheers.
Great I'm glad you found it useful. If you remember nothing just remember to use your arms when you feel the fatigue. Good luck this weekend!
I prepared myself mentally with run down quarters. Brutal
I’ve not heard of run down quested. Sounds brutal though!
I started sprinting at mature age as 43years and my best ever 400m happened last weekend right after my 45th birthday which is 400m indoor (58,81) at short track. I feel arm action is great way to survive after 280m mark but there's possibility also arms get dead after the legs, it's the point where I stop feeling existence of my upper back 😊
That’s awesome! What a great time. Yes that’s true lol most likely your whole body will be tired. If you find your arms getting as tired prematurely you should try some upper body polymeric (med-ball push ups, clap push ups). Hopefully this will help your arms not get as tired
@@chasewheelsthanks I'm pretty much upper body built as benching 106kg at 87kg bodyweight within long arms, but I'm not so good doing longer sets of push ups. I've done also 800m PB (2:13,39) at the age of 44, many of my level M40 or M45 sprinters keep telling me they have no chance of doing solid eight..
Got a 4x4 on the 10th. This video is going to help me a lot! I know it!
Glad you liked it, Good luck!
My son goes all out the first 100-150 and then relaxes on back stretch. Then gives whatever he has left in the 100-150. He normally doesn’t have anything left though.
This is similar to what I did when I ran. I just didn't have the split uphill/downhill. Uphill was combined with the back straight and the downhill was when I started my kick through the end
Nicce yeh I just use those terms to help organize the 400 a bit. At around that 200m mark, you realize you still are only halfway through the race so just getting through the 200-250 so you can begin your kick is the important part.
I only started track 2 weeks ago for the first time in my life, and my coach put me in the 400 for the first meet in a couple days. Hopefully I don't get dead last
Don't worry Natalie you got this! Try to implement the game plan into how you structure your practices. If not just visualize it before your race. Then when it is race time don't think about it too much, just run! Good Luck :)
racing a 400 today, gonna give that final finish strategy a shot!
Good luck. Don’t over think it, just run!
thank you, i am going to try to get a new personal record tomorrow in my trackmeet for 400 meter.
Awesome good luck. Keep this strategy in the back of your mind but when it comes race time don’t over think it. Just run!
Thnx ..❤❤my atheletics trials are tomorrow. HOPE so I will be selected
Yes good luck!
Thank u ❤️
no problem!
🔥 thank you
No problem!
Thanks imma try this when i run track next year for my freshman year but my pr rn is 53.56
Awesome. Good luck!
Thank you this was really helpful last year I think I got 1 : 15 on my 400m and this year I’m trying again and as my coaches were testing my speed I ran that exact same time! I haven’t done any sports throughout this whole school year so if you read this do you think that’s a good time for a girl in middle school and what should I aim to get?
Hi great question. It is hard for me to say a good girls time for middle school. If I had to guess, getting a time below the 70-second range is a good goal for you. So anything below 1min 10 seconds. I think that will be a good time if you want to run in high school. Also if you have not done sports before it is a good time to start track because once you are consistent you will easily hit that time :)
@@chasewheels thank you!!😄🙌🏽
Just a question, Why is it that when I go out at 90 percent I die out at the end 50m, but when I run conservative like 80-85 percent at the start, and glide into smooth acceleration on the straight, I feel like I have so much more energy to kick at the last 200-150. When I have the energy to kick there it seems like it carries over to the last 100!
I'm a cross country based runner running 52-53 in 9th grade (fat timed), Are there different strategies for different backgrounds and body types?
Hi Richard that is a great question. The answer is yes different backgrounds will have different strategies. I will also add that because you are a cross-country-based runner this is why 90% effort really gases your tank versus 80% effort. Whereas a true sprinter can cruise 90% a bit more effortlessly due to their hyper-specific training. Although small percentage-wise, there is a big difference between 90% and 80% in energy expenditure. What you're used to is more of a longer-distance style race. The problem with this is as soon as the gun goes off the time does not slow down just because we decide to run slower. My coach used to say you can't make up time. Meaning if I get out slower, then the time is wasted. If you remember what I said about true sprinters when they get out 90% they have not wasted time. If they have been well trained they will be able to finish strong as well so there is a less likely chance you will be able to catch them. If you are interested in seeing what 400 mete training looks like I have a course releasing very soon. Stay tuned.
It’s the day before my track meet and I just got put in the 4x4 and I’m kind of freaking out because I usually do 4x1 (which I’m still also doing) so 400 meters is a lot more than I’m used to and my 400 time is good but it’s not great and I’ve been watching 400 videos to try and prepare myself wish me luck 🙏🏻🙏🏻
Good luck Sarah! Remember when the race comes don’t over think your running or the strategy. Keep the strategy in the back of your mind but also just run!
Sir, can you please make a video on 1500m🏃
I wish I could but the 1500 is a bit out of my range of expertise. I have never competed in anything over 400m so I don't want to give you any wrong information about any of the other races.
i have to run my first 400 at penn relays i’m kinda scared but this helped
Awesome. Peen relays is a big meet. Being nervous is completely normal. G over your race strategy in your head as many times as you can before your race. Then when you line up for your race let it all go and just run fast. Trust that you put in the work to be able to run a strong 400. Good luck!
Hey so i just started running track last year as a junior i ran a 57, but we only had 3 meets i couldn’t really prove myself like I wanted. This is my senior year i did cross country to train my body and get used to pushing myself. We have like 8 meets this season is it possible i can actually make state time and get someone offers or is it too late ive been hearing that alot
Hi I can't say it is impossible but it does seem unlikely. It depends on what state you live in and what your goals are. If I had to guess you need to run 51.0 or below to be considered to walk on to college track teams. It is never too late. You can always train through this year, run for two years at a community college, and see where 3 years of consistent hard work and dedication will take you. Cross-country will not help your 400. Maybe you want to explore distance running as well and see if you like sprinting or distance better. Good luck!
Ran a 400 yesterday and got 1.01. Hoping I can break one minute because of this video. Relaxing my arms does help a lot, but I do still tend to get gassed in the last 50 meters. Got any tips? Thanks!!
Hi yes relaxing arms until the last 100 meters can help. Really pump your arms during the last 100. At this point in the race everyone feels the same fatigue. The key to finishing strong is using your arms and keeping your stride turnover. Do not let yourself break form and get really slow with your turnover. Good luck I hope this helps your next race.
Woah that's exactly what I normally do in 400m!!😮
sounds like you're doing it right!
ye personally, I started off to hard and at the end my feet started getting heavy which i lose 2rd place and got last 😿. BUT aye it was my first track meet i’ll do better next time.
100%. Like I tell everyone the 400m is an experiment. One race you start off too fast and the next race you go out too slow. Eventually, with enough practice, you learn your 400m pace so you can start strong and finish strong.
Just got done with my second 400m and I’m 5 seconds away from a school record. Going back to the basics to improve 😂
Awesome. Nice goal to have
My problem is when I get downhill from that curve at the end, I loose form and my legs start shaking and wobbling. How can I fix this l?
That is a problem for many athletes haha. Possibly improving the quality of your training can help. I have a speed program specifically for the 400m coming out this week, it may help you learn how to train so you can finish strong.
So during the uphill part are you starting to push or maintain speed?
great question. You are maintaining speed. This is about the part of the race where everything begins to hurt. So my strategy is to push through the pain, much like when you run hill repeats.
Nice tutorial but would you really say that the only way to get better at it is by the 200 and 100? I think the 800 would help as well.
Great question. The 800 is a completely different ball game. If you notice there’s never a 400/800 champion but there is often a 200/400 champion. While the 800 is by no means a slow race and is probably one of the toughest races on the track, it requires a different energy system in our body that the 100,200,400 don’t use. So training for the 800 will lead to a slower 400 time than if you trained 200/400, assuming the 400 is your strongest race. Conversely training for the 400 can improve your 800 but not the other way around. That’s why ‘short sprints’ stop at 400 and the 800 is not considered a sprint (again I know they are running very fast for each lap).
I have no clue why I’m watching this like I’m ever going to run the 400 I’m a THROWER 😂😂😂
ahaha throwers know how to run better than people think! It could help your throws ;)
do you have 800 guide, my coach keeps puttibg me in 800(even though im terrible at it)
Hi unfortunately I do not. I never ran the 800 so I don't feel comfortable creating 800m content for the public since I can't speak from experience.
Is it okay if my heels touch on the uphill portion?
Great question. You want your midfoot striking the track hitting underneath your hips. If your heel touches while you are maintaining this form then that is ok. If you are striking with your heel first that is not ok. Maintaining an upright position with the ball of your foot striking underneath you is the important part.
I really need to learn this. Just ran a sub 23 then 31 splits for the 400. Really inexperienced with this stuff
Yes, you just don't know how to run it yet. The 400 takes some experimentation and some race modeling practice to learn how to run at the perfect pace without thinking.
@@chasewheels I’m thinking I don’t have much speed endurance either. College Coach back at home said I need to do more 300-500 range workouts. I missed a lot of the conditioning the team did and I just hopped on program. Do you think that’s the reason why I’m tapering so hard?
@@phantomsedge5686 yes defintiely speed endurance. But 300,400,500 repeats are not working speed endurance, it is just endurance. 400 and 500 repeats will not help you finish the 400m strong because you will be teaching your body to run slow. You want to program your body to run faster further. The way you do this is with higher intensity, longer distance, longer rest. I do not recommend doing repeats of anything over 350s. A great workout to teach you speed endurance could be 5x250 at 90-95% with 10-12min rest. This style workout is programming your body on to repetitively run at high speeds. This is leads to speed endurance. If you do not allow long enough rest or go for a distance that is too long you will be programming your body to run far at slow speeds. I have other speed endurance workouts in my speed endurance program that will teach you how to properly train speed endurance.
@@chasewheels yeah our coach doesn’t give us much rest. They’re always like 6 x200 with 3 min rest. Half the team is improving other half isn’t. Our coach has a medal in the Olympics too so I’m not too sure what’s wrong. Maybe it’s old school training. Thanks for the tips I think I’ll incorporate those
@@phantomsedge5686 definitely sounds like old school training. No worries though one of the most important things is to remain confident.
I’m trying to get to 48 seconds
I want my timing from 58sec to 50-51sec how can i achieve this timing in 3month telll me plz
Hi. I am coming out with a 12 week training program that will help you do just that. It should be out Sunday or Monday. Stay tuned
@@chasewheels ok can you please send your insta or WhatsApp no. 🙏
Sydney 400m season proves everything he said. Her first race she went out way tooo fast and faded. Next race, she went out slower and race around the same time as her first race. 3rd race, she got it together and ran a 48 second
Yes 100%. The 400 is a total experiement and every season presents new challenges. You can only hope by the end of the year you get your training and strategy dialed in. This is what the pros do very well. Thank you for the real-life example in Sydney.
What would be a good 400 time for a middle schooler
60-70sec
Gotta do a mile and a half for a Sheriff test... Did 800 meters in 4:21 gotta improve that time lol
The 800 is no joke!. I had a freind who was training for coast guards who asked me for the same thing (how to train for a 1.5 mile test). While i have enough knowledge of all running events to come up with a decent training routine, anything over 400 meters is out of my expertise so I would not feel comfortable making a public video about it. The advice I can give is to to 2-3 days per week of overspeed training. This is training at a pace faster than the pace you need during your test but for a shorter distance. Ex. learn to run one lap fast, then two laps. Work your way up to running a mile well below pace. Then have a few days per week as recovery or longer distance days at a slower pace. How this helps!
Casually tried this and beat my current pr by 12s.
Lets go nice job!
What are the best workouts for the 400m?
Great question. I was taught to first build a strong running base. This will include things such as 2-mile runs (sprint the straights jog the turn), bleachers and hill work, and 300m repeats. You want your training to reassemble the QUALITY and the efforts you want to exert during your 400m race. For example, your 300 repeats should be done at or near 85% full speed with adequate rest (8-10min). This is a good workout and can be done for 6-8 repeats of 300m.
Does anyone know why Bolt never went after the 400m record 🤔?!I still believe he should've, could've and would've !!!😥
I agree! He started out as a 400m runner and I believe has the record for under 17? I think at his level you really have to specialize in your event. That’s why it’s so special to get someone winning back to back gold medals in multiple events
Bolt said he did not like the 400m because the "training was too tough".
@@kathleencook3060 makes sense to me
Watching this cause I just realized that I'm in the 4x400 meter relay lmao
Haha good luck! Hope this helps
6:00
My 400 is on Monday I try to go 90% but after 200 I can only go like 50%
I understand. If you are dying after going 90% for 200m then more likely than not it’s your training style that has not prepared you.
If anyone was wondering it got pushed back to Wednesday
i'm litterly wathing this before my race
I hope it helped. Remember once you line up for your race all your thinking should be over. Just run!
Thanks For the motivation. but i got disqualified at the start. and that was my first race ever. but i have learned a lot from it. Thanks!
@@akulovtrol10 No problem. Hopefully it can help you next year as well
We need one for indoor
Great suggestion. I will make one
im just here for vibes, i started sprinting on the 400m and would watch these types of videos religiously now i make them😂
nah but in all seriousness F to all the people later in the season who will be watching this a night before their race
lol it will definitely help your 100m!
🙌
Best way to approach the 400m.. no point going flat out to the first 50-70m because you will die at around 250m. I would say 90-92% .. so if your pb is 10.5 you want to run your first 100m in 11.4-11.5s..
If your pb is 11.5-11.6.. you want to go in around 12.5-12.8s.
Irs always about the finish in a 400m, not the start. Its not a 60m.
Id even say the same thing in 100m.. you can have a great start and lead for 50m-60m.. but 8/10 times, the others have greater top end speed and catch you..
Usain bolt never had an insane start, but his top end was unmatched. Infact, that goes the same with Justin gatlin.. at his last World championships when he won it. In lane 1.
yup, I agree. I would say the difference between the 400 and the 100 is you do want to get out at 100% in the 100 but you want to work your 100-meter phases completely. In the 100 there is no time to go 90%. Instead, focus on the drive phase and transition so that you reach your max speed at the correct part of the race. Max speed is only achieved in the upright running motion therefore your drive phase should be about 30 meters to avoid reaching max speed too soon. People who fade in the 100 meter dash are either no strong enough to finish and/or have reached their max speed too soon. I explain this in my 100 meter race strategy video as well.
@@chasewheels that's right and yeah, i do agree it's 100%. I must of not explained it very well...
What i meant is, which I can refer to Maurice greene.. he said, you sort of want to use as little energy, but be as powerful as possible.
So yeah, the drive phase is that build up phase, to maximum velocity. You don't want to go basically old school and go straight up into your upright position. Because you'd of reached your top end way to early, whilst the others will just run away from you.. hence the 30m drive phase which is the build up.
The 400m is a different school of fish. you can in ways afford to slowly build up to your race pace. Which will save you energy in the later part of the race. But not to slow, if you get my drift.
You sort of gotta be smooth and relaxed with it..
People need to remember they have 350 or so of the race left. You do have time IF you play out your plan right.
@ma21L 100%! Sorry I misread that, I completely agree. Love the Maurice Greene reference as well. You know your game
@@chasewheels ah that's no problem.
And yep, Been in the game for 24 years. Started at 8 years old and now 32. Still going at it.
I'm aiming for the Paralympic games this year, for the 400m. I'm originally a 100m/200m guy.. but because for my category, they don't have those events.. the only "sprint" event is the 400m. The others events in my category is 1500m, long jump and shot put.
Funnily enough i did try the long jump.. but that was difficult. And the way I was being trained. I felt strong enough for the runway, but when it came to the 100m i felt i had nothing. It was like I lacked fitness. According to my coach, doing 100s and sprint training could mess up your runway pattern.. which i think is bullcrap.
I told my coach as a long jumper, i wanted to be a competent sprinter.
As decent long jumper, should also be a decent sprinter, the faster you sprint, the further you jump. So in ways your 100m pb would correlate to how far you jump in the long jump.
You would know, because you was a very good long jumper and a decent sprinter as well :-)
Nice i started at 12 and am now 32. The long jump was my best event and once again you are correct. The sprints are so important for the jumps. There’s never been a great jumper that cannot sprint! I am going to start making jump videos soon once I finish with the sprint videos. I’d love to help your journey anyway I can
I run 400m hurdles and it's even more complicated.
400m hurdles may be the hardest race on the track. Either that or the 800m
@@chasewheels it's really different, you have to have the energy to go over the last hurdle, so you have to manage the energy much more smartly than in 400 normal
Running a 400 after not asking to run it!🤣
Ha! 400 is always hurts. I’m not sure many people who want to run it
Tired of running these slow ass 45 400s bruh
If you running 45s then you can teach me a thing or two
@@chasewheels it’s ok, I’m just tired of running the same times over and over again
@@tracc_dak4660 I understand. You seem to be doing the right things. Not many athletes go out on their own looking to improve. If you can surround yourself with some 44 second guys it will probably help you drop time quickly. Continue to be a student of the game and you’ll be fine. Can’t wait to see you compete in the Olympics and worlds. Good luck!
Man this is far from what I do. I usually get out as fast as I can until about 90 meters in and then slow down to about 85% during the beginning of the backstretch. Then at about 170 meters into the race I pick it up to 100% and just try to maintain that through the whole thing. I'll make sure to try this other method next.
People use different methods, some video says that you sprint the first 50 then float.
Hi your current race strategy actually sounds very similar to the method I said in the video. If you do find yourself not being able to finish strong then try to remain relaxed at the beginning of the race when you are getting out for the first 90 meters. Otherwise I would say your strategy is very good. As you become familiar with the race and your pace you can begin experimenting with how much you can push each section. For example, maybe on the back stretch you can maintain 90% instead of 85% which will lead to a faster time.
Coach just told me I’m running 4x4 never ran it in my life 🥲
lol just follow the game plan!
I wish my coaches tought me this...deep inside i felt this was more of my event
I was fortunate enough to have great coaches who taught me well