I was wondering how many seconds one should add to one's 400m time for a projected time in the 400m hurdles? Does it differ for a male vs. female? And if so, how many seconds?
I am taking into consideration that the individual has very good hurdle form.
Thanks!
3-5 secs is the normal conversion. Why so big of a gap? Strength and training--you can have great form, but if you aren't strong, then you will die. That's where the five seconds comes from.
Can't say for a male v. female difference.
I was a 400m hurdler in college. First of all, you can be an excellent hurdler, but get caught in the stutter step if you're not used to running the 400 hurdles. This happens a lot if you prefer on leadleg over the other. If however you have great form and don't stutter step, then I would agree with the 3-5 second rule. It really is hard to tell though unless you're at a certain level in both and puch yourself to the limit in both. I love the hurdles, so when I was improving in them, it didn't always correlate to the open 400, so keep that in mind.
Beginners with some talent for hurdling will start with about an 8 second slow down. By the end of their first season that should be reduced to 6 seconds. On the second year, many will get that down to 4 seconds. If one continues, and you really get a handle on the event, then a 3 second slow down usually results.
You have to learn to run with proper cadence and stride length - adjusting as fatigue becomes a growing factor.