400 Meter Race Strategy

The 400m “dash” is a race that requires guts.  There will be a point in the 400m when you will have to ask yourself am I going to compete or am I going to cave?  I hope this info you will help you decide to compete.

• 1st 5 steps are all out like running a 100m dash.  It is not a passive approach of standing up out of blocks and look to see where you are in comparison to other athletes.
• 0-50 meters get to top speed/race pace.
• 50-200 meters race like your running down hill.  Face relaxed, less arm motion. Not trying to increase speed, but MAINTAIN speed.
• At 200m is where you will decide-do I want to do this or not.
• 200-300 meters attack the curve, lean into the curve, hug the line.
• Last 100 meters should be like running up hill.  Hips tall, chest up, head level with big arm swings.  Neck needs to be relaxed.  ALL you have left is form so master it!