Whenever I have ran a 400m this season, I die the last 100m. I'll go out really strong the first 50, then coast until I hit 200m. 200m is when I start to push. Once I hit the 100m, I start to slow down dramatically and probably run the last 100 in 15 seconds. My best time is a 56.4, and I was told that I ran the last 100 really slow. Anything I can do in practice to help me get faster the last 100?
Or am I doing something wrong during the race?
Sounds like you're running it correctly
What's your 200 split ? If it's 27 you are running it right.
3 things to focus on once you're ready to die.
1. Pump your arms
2. Pick your knees up
3. Keep your cadence up
Hounddogharrier wrote:
What's your 200 split ? If it's 27 you are running it right.
25.84 is my 200 pr
200 split in the 400,
400meters wrote:
Whenever I have ran a 400m this season, I die the last 100m.
Running is very simple, don't overcomplicate it. For example, if you are dying in the last 100m of a 400m race, then that simply means you ran the first 300m too fast. Can you guess what the solution to your problem is?
This is a very simple concept that applies to all distances. If you are dying or slowing down, then you have paced yourself poorly (for whatever reason).
Fijc wrote:
400meters wrote:Whenever I have ran a 400m this season, I die the last 100m.
Running is very simple, don't overcomplicate it. For example, if you are dying in the last 100m of a 400m race, then that simply means you ran the first 300m too fast. Can you guess what the solution to your problem is?
This is a very simple concept that applies to all distances. If you are dying or slowing down, then you have paced yourself poorly (for whatever reason).
I feel like your wrong. I've been told by many people that no matter how you run the first 300m, your gonna be dead the last 100. I'm just trying to figure out how to maximize my speed that last 100m.
You aren't far off how you should be racing it. Try going out a bit slower down the back straight. 27.5 would be a better split. This is still less than 2 seconds off your best 200.a 14.6 last 100 7/7.6 would give you a 56.0. Only the last 50 meters will feel uncomfortable.
Hounddogharrier wrote:
What's your 200 split ? If it's 27 you are running it right.
400meters wrote:
Fijc wrote:Running is very simple, don't overcomplicate it. For example, if you are dying in the last 100m of a 400m race, then that simply means you ran the first 300m too fast. Can you guess what the solution to your problem is?
This is a very simple concept that applies to all distances. If you are dying or slowing down, then you have paced yourself poorly (for whatever reason).
I feel like your wrong. I've been told by many people that no matter how you run the first 300m, your gonna be dead the last 100. I'm just trying to figure out how to maximize my speed that last 100m.
It's you are. You are asking people for advice and then arguing with them. Without splits and a better race description it sounds like you're trying to drop the hammer from 200 out. That's too far. Try it from 120. Get out. Stay relaxed on the backstretch. Focus/ build on the curve. Pump your arms back and turn legs over on the homestretch.
If you run a 400 properly it's going to hurt around 250. It comes down to managing effort/pain and maintaining form. Watch some some clips of MJ or WVN. Beautiful turns and arm action.
Iowa800 wrote:
400meters wrote:I feel like your wrong. I've been told by many people that no matter how you run the first 300m, your gonna be dead the last 100. I'm just trying to figure out how to maximize my speed that last 100m.
It's you are. You are asking people for advice and then arguing with them. Without splits and a better race description it sounds like you're trying to drop the hammer from 200 out. That's too far. Try it from 120. Get out. Stay relaxed on the backstretch. Focus/ build on the curve. Pump your arms back and turn legs over on the homestretch.
If you run a 400 properly it's going to hurt around 250. It comes down to managing effort/pain and maintaining form. Watch some some clips of MJ or WVN. Beautiful turns and arm action.
Oh sorry
400meters wrote:
[quote]Fijc wrote:[/
I feel like your wrong. I've been told by many people that no matter how you run the first 300m, your gonna be dead the last 100. I'm just trying to figure out how to maximize my speed that last 100m.
Then those people are extremely dumb.
I don't like the word cost. It's more maintaining velocity.
1. Weights. Strength will help a lot.
2. Form. Focus on good running form.
3. Try moving your "push" to 150 or top of the turn at 175. Maybe you're not ready to move at 200 yet. (See #1).
Good video post on 400 race plan for beginner to intermediate runners.
https://www.youtube.com/watch?v=rFlJPm9wd1o&t=908s
5 Phases
1. 1st 5 steps as fast and powerful as possible
2. 10m- 50m - Smooth acceleration up to 400 race pace
3. 50-200m- Float ( Body erect, stride long
4. 200m-310m- Drive, Dig (Goal is to postpone significant deceleration)
5. 310m-400m- (Maintain turnover and arms action without tying up
I found that the difference between feeling that tug with 60 meters left and feeling it with 100 meters left is huge.
With your 200 time it sounds like 54 high/ 55 low is within reach for you with a little more experience and focus.
A video with some fairly advanced training advice
https://www.youtube.com/watch?v=09LIKo1UQUw
Keep at it and good luck. I think the 400 is an event a lot of kids give up on before reaching their potential.
400meters wrote:
I feel like your wrong. I've been told by many people that no matter how you run the first 300m, your gonna be dead the last 100. I'm just trying to figure out how to maximize my speed that last 100m.
If you jog the first 300m, are you going to be dead the last 100m? Also, you sound young so here is a life lesson: Just because more people are saying or doing it does not make it correct. You should know this from experience. Do most people get 100s on tests or do most people get 70s or 80s on tests?
You're running the race correctly for the most part. The last 100m will improve a ton throughout the season from special endurance training. At most HS programs this training comes from races. So if you don't have 4-5 400m races under your belt yet, you'll improve just from racing more, running relays.
I agree with the posts pointing to Latif Thomas video, potentially backing off slightly more on the backstretch. But the idea that you are dying in the last 100 because your first 300 was too fast is probably wrong. I rarely see that except where kids are forgetting to slow down on the backstretch.