I ran my best 800 off a trash warmup (rushed due to traffic) and my worst off a good warmup. I think for the 800 and 400 especially you need to be fresh. Build a little lactate but not too much
"Bad" warmup: 2 minute jog, dynamic stretches, 4 minute jog, 2x200 at 5000m effort, 1 stride, spike up and go
I ran my best 800 off a trash warmup (rushed due to traffic) and my worst off a good warmup. I think for the 800 and 400 especially you need to be fresh. Build a little lactate but not too much
"Bad" warmup: 2 minute jog, dynamic stretches, 4 minute jog, 2x200 at 5000m effort, 1 stride, spike up and go
I ran my best 800 off a trash warmup (rushed due to traffic) and my worst off a good warmup. I think for the 800 and 400 especially you need to be fresh. Build a little lactate but not too much
"Bad" warmup: 2 minute jog, dynamic stretches, 4 minute jog, 2x200 at 5000m effort, 1 stride, spike up and go
Yes. You should definitely warm up for a 400. 10-12 minutes of slow jogging, then 15-20 minutes of activating drills dynamic stretches and a couple of 80-120m strides. Your warm up could take 45-60 minutes.
This is good but incomplete IMO.
Your warmup for any race should include, at least once or twice, touching the highest speed you expect to run in the race itself. Your warmup for the 400 should include touching 95% speed or better (because you're likely to hit that at some point in a well-run 400) a couple of times, usually through accelerations rather than blasting off from a standstill. As a result you may end up with a half-dozen or more "strides," though not all might be as long as 80-120m.
In addition, several practice starts can be important. You want to get up to speed in the 400 immediately--the sooner you get to your cruising speed, the sooner you can relax with it--and a high-quality efficient start will help.
I have found my athletes often have a great 400 after they run the 200 shortly before so I have stated having my team do an all out 150m about 30 min before their 400m race
Your warmup for any race should include, at least once or twice, touching the highest speed you expect to run in the race itself. Your warmup for the 400 should include touching 95% speed or better (because you're likely to hit that at some point in a well-run 400) a couple of times, usually through accelerations rather than blasting off from a standstill. As a result you may end up with a half-dozen or more "strides," though not all might be as long as 80-120m.
In addition, several practice starts can be important. You want to get up to speed in the 400 immediately--the sooner you get to your cruising speed, the sooner you can relax with it--and a high-quality efficient start will help.
I have found my athletes often have a great 400 after they run the 200 shortly before so I have stated having my team do an all out 150m about 30 min before their 400m race
I have found my athletes often have a great 400 after they run the 200 shortly before so I have stated having my team do an all out 150m about 30 min before their 400m race