So i run the 400 often i guess, but I can never get my times down. My PR's right now are open 400: 50.3 and split is 50.1. What can you suggest to me that can help me finally reach sub 50?
So i run the 400 often i guess, but I can never get my times down. My PR's right now are open 400: 50.3 and split is 50.1. What can you suggest to me that can help me finally reach sub 50?
I feel ya.
In high school senior year I ran:
50.8, 50.9, 50.5, 50.27, 50.3, 50.6, 50.20
I ran 49.50 in college but on 800m training and I was probably in 48 mid shape.
You need to somehow run a nice fast opening 200 in as a relaxed way as you can.
Bear down on the curve.
Dig in on the last 100 but don't fight it.
Use blocks if you aren't already.
using blocks helps? I was using blocks at first but seen no real point in using it so I ditched it.
With a standing start, your first motion is backwards when the gun goes off in order to press off of your back foot.
You may not step back but you squat back first. That's wasted time.
That doesn't hurt in an 800 because you're effort to the first 200 is measured in that race and you are looking at positioning.
But in the 400 you want to get to that 200m as fast as you can within a certain contained effort level.
Get in the blocks so you have forward lean when the gun goes off.
If you lean too much in a standing start, you will fall forward and false start.
You're looking for half a second here. Get it wherever you can.