What are the techniques for 400 running?

In daily life, we need to master some small skills and methods, because many times it is these small skills and methods that lead us to the road to success. The 400-meter running skills are specially developed for 400-meter running. Of course, in addition to these, there are many other issues that we need to pay attention to during the 400-meter running process. Let us learn about them together, so that we can also give some advice to more people who like running.

Warm up 10 minutes in advance, maintain the correct running posture, exhale after three steps and inhale after three steps, do not breathe through your mouth, and do not wear clothes, pants, or shoes that are not suitable for exercise.

Regarding how to train for 400 meters and 50 meters, I found some information on the Internet.

The 400-meter event is a "long-distance" sprint event. It is a mixed-oxygen sprint event with a large proportion of anaerobic energy and a small proportion of aerobic energy. Therefore, many people are afraid of the 400-meter event. In fact, as long as you carry out targeted physical and technical training that is characteristic of the 400-meter event in your daily training, you can effectively improve your 400-meter performance.

To train for the 400 meters, you must first understand the characteristics of the 400-meter event. The key words are "anaerobic" and "speed", and the 400-meter training revolves around these two keywords. During the training process, some technical and rhythm training should be carried out according to the characteristics of the project. The following is my plan for 400-meter training. The target is boys whose 400-meter time is 52 seconds. The training period is 7 months.

The 7-month training cycle is divided into 3 stages: preparation period, pre-competition period, and pre-competition adjustment period. The training cycle of each period is one week.

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.

There are many aspects to the 400-meter running technique, so we cannot just master one aspect. This is wrong. The more comprehensive the mastery, the smoother our running will be. Of course, during the 400-meter race, we must pay attention to our own health. If you find that you can't hold on, you must seek medical help in time. Don't let your health be harmed because you want to get first place.