What is the 400-meter running training method?

Running is a good sport for us. It not only helps us lose weight, but also allows us to have a healthy body. If it is a simple running in life, there are no strict requirements, but if you want to participate in a competition, then it is necessary to master some 400-meter running training methods, because it can make us get twice the result with half the effort and make many things much simpler.

Speed ​​distribution

In a 400-meter race, distributing speed and energy throughout the entire race is the most effective method and a basic requirement for victory. No one can run 400 meters at full speed from beginning to end, so it is necessary to distribute stride and speed. Remember; 400 meters is not a full-distance sprint. An athlete who has amazing speed in the 100 and 200 meters can only gain an advantage in the 400-meter race if he learns to allocate his energy properly. Usually, a famous 400m athlete's best 200m result is about 0.5 seconds different from his first 200m result of the 400m race, while an inexperienced 400m runner has a difference of about 1 second.

There is a good formula for predicting a 200m runner's 400m potential; take their best 200m time, times two, and then add 3.5 seconds to that, assuming they are willing to train and give it their all to become an excellent 400m runner. Obviously, sprinters have an advantage in the first half of the 400-meter race, but if they lack experience and do not train properly, this advantage will not be maintained to the finish line. We see some sprinters win in the 400 meters mainly because developing endurance is more effective than developing middle-distance sprinting ability.

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The 400m is an anoxic event, which means that the oxygen absorption is lower than the demand for ATP (adenosine triphosphate). The energy for the 400m run is obtained from the depletion of high-energy phosphates and the breakdown of glycogen into lactic acid. This sport basically relies on two anaerobic systems - the adenosine triphosphate system and the lactic acid system. Physiologists have not yet found a way to measure anaerobic capacity, and it is difficult to know whether anaerobic storage is increasing or decreasing. We can only rely on the fatigue components of the 400-meter race measured by physiologists to learn about the type of stress the athletes experience.

Appropriate training helps athletes relieve the pressure of the 400-meter run. We know that hard training can cause a lot of pressure, and we must learn to adapt to and resolve this pressure.

Designing a training program

When designing a 400-meter training program, consider the following:

The concepts formed over the years have not changed.

All training plans must follow a good model and the plans must be standardized, which will greatly shorten the running distance and shorten the rest time.

The concept of overload also has its benefits. This training concept is conducive to stimulating the athlete's own potential. Of course, the extent to which the potential is exerted depends on the motivating factors. We can apply a limited load in training sessions that is equal to the athlete's body's tolerance. Then, in order to maintain potential, the body will improve its own capabilities to adapt to new situations, which will lead to the formation of greater capabilities. But this can also easily lead to overtraining, which can damage the body through chronic injuries and exhaustion.

Another factor to consider when developing a 400-meter training plan is that about 40 seconds causes a lot of lactic acid to accumulate. Generally, the ideal distance for women is 300 meters and for men is 350 meters. Since most high-level athletes can complete this distance in just over 40 seconds, and exercising for just a few dozen seconds will cause lactic acid to accumulate, athletes need to perform multiple running exercises during the training season to complete this distance.

Although the 400-meter running training method is a method we often use in our lives, we still need to understand it seriously. Only by understanding it can we better perform the 400-meter run. In short, we need to take every thing in life seriously so that we can live and study better.