400-meter running training method

We all know that regular physical exercise has many benefits to our body. Among them, running is a popular aerobic exercise. There are many types of running, including long-distance running, short-distance running, marathon, etc. Among them, 400-meter running training is more common. 400-meter running can not only exercise our speed but also our patience. However, we must master certain methods of running. Let us learn about the 400-meter running training method.

400-meter running training method:

1. Start

Pay attention to the following points during daily training: After the command "Get in position" is given, the athletes should shake their bodies and relax. Adjust the starting blocks properly, place your strong foot on the back pedal close to the starting line, and keep the entire sole of your foot on the starting blocks.

Place your other foot on the other back pedal with the front of your foot on the starting block. There are five points in total touching the ground: left and right hand, left and right feet, and the knee of the weaker leg. The movements should be natural and relaxed. After the "ready" command is given, the athlete leans forward with his arms hanging naturally and his body center of gravity lowered and slightly moved forward. In this link, two actions should be performed, namely, moving the center of gravity forward and raising the hips higher than the shoulders.

After the gun goes off, use the power of your feet to quickly push off the ground. Your arms should quickly leave the ground and make an effective and powerful arm swing. After your feet push off the starting blocks, your feet should make a powerful side push (just like the starting point of speed skating). Side push can make you reach the maximum speed as quickly as possible, shorten the acceleration time, and enhance the acceleration effect. Don't lift your upper body completely too early. We can see in some international competitions that excellent athletes usually lift their upper body completely after 30 meters. Within 30 meters, the upper body is gradually lifted up.

This is also done to achieve better acceleration effect. Finally, the movement of the arms should ensure that the amplitude and strength of the backswing exceed the amplitude and strength of the forward swing. This allows the upper arms and deltoid muscles to fully exert their strength, increases the power of the arm swing, helps the thighs to exchange quickly and increase the frequency. The side kick at the start of the 100-meter race is similar to the side kick of short-track speed skaters. Don't lift your upper body too early after the gun goes off.

2. Acceleration

The process from starting to reaching the maximum speed is called the acceleration running process. The purpose of this process is to make yourself reach the fastest speed as quickly as possible. Common acceleration running training methods are as follows

(1) Quick high leg lifts in situ: This exercise can both improve explosive power and increase stride frequency;

(2) Fast-paced stair jogging: Increase your stride rate by running up and down the stairs quickly and elastically. Stride rate plays a huge role in acceleration running.

(3) 30-60m timed run: Train movement speed, experience side push and avoid raising the head and body too early. Feel the knee joint as a "little engine" and feel the muscles exerting force. Note: For the above three exercises, it is not advisable to arrange too much volume. Too much volume will become endurance training, thus losing the effect of speed training. For example: seven or eight sets of 30 to 60 meter run are more than enough.

3. Run on the way

The middle run is the main part of the 100-meter run. When our speed reaches the highest, what we need to do is to relax, take big strides and rush forward at a fast frequency. The technology of 100-meter running in the world has developed significantly and rapidly now, which is reflected in the high lifting of the swinging leg, and the active downward pressure to "grab the ground" and quickly turn into back push.

The arm swing is large and forward, so the running action gives people a powerful, relaxed, fast and stretched feeling. In the combination of stride and frequency, we adopt the premise of maintaining high frequency, using relaxed and coordinated movements to obtain a larger stride, so as to achieve the goal of improving athletic performance. One of the important factors is that the movement necessarily requires the muscles to contract faster per unit time. It is difficult to maintain speed for a long time when the nerves and muscles are in a state of high tension. Therefore, you need to run in a relaxed manner during the running process.

4. Sprint

Sprinting is also an important part of the 400-meter race, usually referring to the last 20 meters of the 100-meter race. During this phase, it is required to maintain the cadence and stride length.

In order to maintain the cadence and stride, the strength of the thighs is needed. Therefore, people who are not good at sprinting should do more lower limb strength exercises. For example: single-leg hopping, barbell squats, dragging objects, fast frog jumps, etc. In addition, run more 120-150 meter repetitions, limit the rest time (generally 2-3 minutes per set), and improve speed endurance. Finally, pay attention to the line-pressing action during sprinting.

Through understanding the 400-meter running training methods, we know that many things in our lives have certain methods. Only by mastering the 400-meter running training methods can we get better results in running training. So don’t always think that running is a relatively simple thing. You must master the methods and techniques.