J.Nycole wrote:
I'm a freshman and I run and 69 I know its bad but I want too get it better, Any suggestion on how to bring it down or the proper technique too run it correctly.
You must be very talented, it's difficult to do those at the same time lol
Seriously, though, to answer your question, there is a non-negligible aerobic component to the 400. So I recommend a light 3-mile jog every other day, independent of your workouts, with "light" being heart-rate of 125 to 150 beats per minute. At that sub-aerobic and sub-max-aerobic level you should build capillaries over time.
As others have said, hit the weight room. You don't necessarily need to add mass. Rather, you want to work on the innervation of your muscles, especially at first, so that more fibers can be summoned at once. Do NOT work with your max weight for a given muscle or muscle group. Work below that so that after 4 sets of 10 you're tired, instead of 1 set of 3. Only move on to a higher weight when you stop seeing gains or when it becomes like moving without holding/pressing/moving the weight at all.