by Jacy Neves

Created on: June 25, 2008   Last Updated: June 26, 2008

I am a track fanatic myself and the 400 meter dash is one of my specialty events; I am also the last member of the 4 by 4 mile relay. Seeking help and advice from other coaches is something I do frequently. Obviously from the wide range of people asked I've received many different answers. After experimenting with several suggestions and adapting them to my teams needs my coaches and I have found a technique that has lowered all of our 400 runners' times dramatically and is probably the reason for our 5A district gold last year. It is divided into four sections, one for each 100 meter stretch.

The start is easy. It is all about gathering momentum to carry you through out the reminder of the race and use less energy in the second step. Simply power yourself out of the blocks and into the race as fast as humanly possible. Continue sprinting your fastest for approximately 15 steps, unless you are stationed in one of the lower numbered lanes this should not quite be a full hundred, but then again everyone's stride lengths are different. I doubt any coach will argue weather this is the best way to begin the race.

The second step is easier. This is your recovery time. The purpose of this stage is to maintain your speed without using as much energy. After the opening 15 steps transition from sprinting to striding. This is done by lengthening your strides and exaggerating the pumping of your arms. But the key is to hang in the air a fraction of a second longer than when sprinting. The momentum from your explosive start should carry you through the air during your short rest. Like I said just extend your legs and arms and push your self slightly higher in the air. Perfecting this stage takes practice, but once you master the concept its like riding a bike.

Now it's time to kick it up. The race is already half way over and your team needs these points. The last two phases are the most physically exhausting. Just like the first, they require you to sprint as fast as your body enables you, the key is to focus on the vital running areas of your body, that way your mind is consumed with thinking faster and harder rather than complete exhaustion; you'll have time to collapse after the race.

After you stride to the beginning of the third one hundred meters gather the rest of your energy and set your mind on taking the short, fast strides. If you're striding correctly the shift should take place with almost no effort.

This is the moment of truth. After the third step is over all the competitors starting points will have evened out and their positions are based on their speed only. For this last, vital straight away, wrap all your thoughts around your arms. Use your arms to power your through to the finish line, because believe me, your legs will be dead from the third stage. Pay no attention to where the other runners are, focus only on pumping your arms vigorously, and hopefully you'll reach the end before the rest.

This technique requires developed upper and lower body strength so I suggest taking trips to the weight room weeks advance from your race. The 400 is the most physically demanding sprint you can enter in track and it requires patience and determination. I hope you take my advice and adapt it to your own needs and ideas as you develop as a sprinter.

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