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Hey it's Coach Tief from tips4running.com with some 400 meter dash tips. I'll be honest.
There isn't a lot of strategy to this race. It's pretty much sprint until the end, but
we'll look at this race one hundred meters at a time. Alright, I almost forgot to mention
that you'd better be doing something in the off season. Lifting, running, or playing another
sport because this is a grueling race. You better be in shape. The first one hundred
is pretty simple. You've got to be going out pretty darn hard, but don't strain. Sprint
under control, if you will. When you get to the back stretch, you gotta think about passing
people now because you are running the same amount of distance going down the straight
away. Now you've reached the two hundred mark. Your first two hundred should be faster than
your second two hundred. The first two hundred is sprinting. The last two hundred is guts.
On the back curve, you've got to start passing people, especially if you are on the inside,
because the outside people are running longer than you. You've gotta pass people. Finally,
the last one hundred meters is all about holding form and staying fluid. This is incredibly
tough because every ounce of your body is screaming in pain. You have to keep that head
down, those arms driving, those legs fast and fluid. You've got to keep those arms driving,
almost like you're pretending you're going downhill. Keep that head down and those legs
quick because a fast finish is so important. You've got to race all the way to the line.
You don't want to lose a race in the last ten meters. Those are my 400 meter tips. I'd
like to know what works for you. The four hundred-meter dash is all about guts. You've
got to go after it. Good luck, happy trails.