How to increase the speed of 400 meters?

Hello friends! I'm a sports maniac, 20 years of teaching and training, I'm happy to serve you, your question: how to improve the speed of the 400 meters?

Mine: After reading your question, I think you need to strengthen aerobic endurance training and special endurance training, especially the level of special endurance should be improved. This way your 400 meters will be better improved.

My sprint ad hoc advice:

1. Starting rhythm practice (explosive): rhythm, click, and click are continuous and fast (can improve the second-to-second).

2. Reaction speed exercises: different starting sounds (coughing.

high-fives, whistles, etc.).

3. Do more running between marches: 30-40-50-60-80-110 meters. (Increases Absolute Speed).

4. Running on the way (big stride and high frequency) 5. Solving the rear sprint run: do your best to cross the finish line. 6. What kind of auxiliary training should I do in my daily life?

Do more specialized exercises for running, practice your skills well, and it will be easier to do in the future Meter running method: Start along the tangent line at the beginning of the curve.

Acceleration in the direction of starting, do not run with 90-95% of the strength of the full force in the corner, the whole body is leaned inward, the left hand is small when swinging the arm, and the right hand swing is large. When exiting a corner, you should accelerate with all your might, run with a high center and a large stride. 8. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to curve running techniques.

On the straight, you should have a high center of gravity, a large stride and a high frequency, and use 100% force.

9. Grab out at the start. Before getting on the runway, pay attention to the rhythm of the start, be sure to master the rhythm, and then run with a gun.

10. Believe in yourself, run at your own pace, don't be disturbed by others (hot chasing behind), be domineering, and be cool-headed Meter running is a project that requires both speed and endurance. Therefore, it is difficult to run, and the main reason why ordinary people run is that the physical strength is unreasonable, resulting in a rapid decline in physical strength after 200 meters, resulting in unsatisfactory results. 12. You are a 400-meter dash.

Athletes, your endurance training distance is up to 450-600 meters (special distance). Generally, endurance of more than 30 minutes to 2 hours is fine. It depends on whether your stamina needs general stamina or specific stamina.

Both speed and endurance can be improved with constant practice, what matters is what you need? 13. On the last straight, the center of gravity, stride length and frequency should be high, and the force should be 100%. In the last 30 meters, you should do your best to cross the finish line, pay attention not to be too anxious, it is easy to cause the body to lean forward too much, or even fall, remember that the finish line is:

1. The above methods are temporary to improve performance, and it is best to train systematically for a long time. 2. Find a good coach 3. Make a systematic plan Wish: Health! Pleasant!

Summary. It is necessary to strengthen aerobic endurance training and special endurance training, especially the level of special endurance should be improved. This way your 400 meters will be better improved.

1. Starting rhythm practice (explosive): rhythm, click, and click are continuous and fast (can improve the second-to-second).

2. Reaction speed exercises: different starting sounds (coughing, high-five, whistle and other exercises);

3. Do more running between marches: 30-40-50-60-80-110 meters. (Increases Absolute Speed).

4. Running on the way (large stride and high frequency);

5. Solve the sprint run: do your best to cross the finish line. (can be increased by seconds);

How to run after 400 meters without strength.

It is necessary to strengthen aerobic endurance training and special endurance training, especially the level of special endurance should be improved. This way your 400 meters will be better improved. 1. Starting rhythm practice (explosive):

The rhythm of clicking, clicking, and clicking is continuous and fast (can be increased by seconds-seconds); 2. Reaction speed exercises: different starting sounds (coughing, high-five, whistle and other exercises); 3. Do more running between marches: 30-40-50-60-80-110 meters.

(Increases Absolute Speed).4. Running on the way (large stride and high frequency); 5. Solve the sprint run: Liang Qingzai did his best to cross the finish line. (can be increased by seconds);

6. Usually you should do more specialized exercises for running, practice your skills well, and it will be easy to do in the future Meter running method: start and accelerate along the tangential direction of the curve, do not run with 90-95% of the strength of the curve run, the whole body is leaned inward, the left hand is small when swinging the arm, and the right hand swings to be large. When exiting a corner, you should accelerate with all your might, run with a high center and a large stride. 8. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to curve running techniques.

On the straight, the center of gravity should be high, the center of gravity should be high, the cherry blossom width and high frequency, and the force should be 100%; 9. Grab out at the start. Before going to the runway, pay attention to the rhythm of the start, be sure to master the quasi-rhythm fingering, and then run with a gun; 10. Believe in yourself, run at your own pace, don't be disturbed by others (hot chase behind), have a domineering song, and be level-headed;

Categories: Sports Sports.

Problem description: If you run faster, how wide should you run the first swim? Slower running? How is it arranged? What are the tips?

Analysis: Hello landlord:

I was a soldier who had just been discharged from the army in December last year, and I had participated in many sports meetings and military competitions in school, including in the five years of the special forces, and (I also won the first place in 4,400 meters), so I would like to share with you some of my feelings, please forgive me for the mistakes!

1.Running 4 400 must be assigned the order and physical strength of the personnel, this is a collective project, the second fastest person among the four of you runs the first stick first (called the first line), usually the fastest run at the end (pressure line), the other two run the middle two sticks This not only can you improve your confidence, but also flexibly grasp the situation of the field to change the order! (If there is an accident such as a fall, if you drop the stick, you have to change to the fastest one to catch up, so that you will not have the confidence to chase because you are too far away).

2 Picking up the baton is also a very critical part of the dust rolling Usually people with good physical strength can run a little more before handing over the baton to the next one, or go to pick up the stick with poor physical strength early!

3.I don't want me to talk more about the skills of taking the baton, (grasp the baton with one end of the hand and hand over the baton, palm down; Backhand baton, hand back, palm up) You should be able to train, the key is to be proficient, the four of them must form a tacit understanding, no matter what, you must build confidence

4.The psychological quality must be excellent, don't be nervous, relax and go to the game

If you are all about the same speed, let the better psychological quality take the lead, when you are ahead, don't slow down the pace, be sure to run, so that the comrades behind will be relaxed Even if you are temporarily behind, let the slightly faster go up first! Great grinding Zen.

Well, that's all I can say!

Running 3km a day is a good starting point for a 400-meter speed, but to see a noticeable improvement, you need to train and adjust in conjunction with other factors. Here are some suggestions that can help you increase your speed in 400 meters:

1.Increase your training distance: Running 3km a day is a good place to start, but if you're looking to improve your 400m speed difference, it's important to gradually increase your running distance.

Gradually increase the distance you run each day to 5 km, 8 km or even further to improve your endurance and threshold speed.

2.Intensive interval training: Interval training can be effective in improving your speed and explosiveness.

Try running at high intensity, such as sprints or brisk runs, and do recovery runs after each interval. For example, you can do a 30-second sprint, then resume a 1-minute jog and repeat 5 to 10 times. This training can improve your muscle power and quick recovery.

3.Running technique and posture: Correct running posture and technique are also important to improve the speed of the 400 meters. Keeping your chest up, relaxing your shoulders, taking small steps, swinging your arms widely, and landing on the soles of your feet are all effective techniques.

4.Strengthen your core: Strengthening your core can improve your stability and muscle control, which can improve your running.

5.Proper rest and recovery: To improve the speed of 400 meters, proper rest and recovery are equally important.

Make sure to give your body enough time to recover from fatigue and avoid injuries caused by overtraining. Proper stretching and relaxation after training can also be tried with other recovery modalities such as massage, yoga, etc. Everyone's physical condition and training level is different, so the time to increase the speed of 400 meters will vary.

Run every day and combine the above suggestions and you will gradually see progress and improvement.

This approach is as follows:1. Swing your arms as much as possible, the swing of your arms can drive your pace.

2. Psychology is also very important, don't think that you can't do it or how you are so far away, it may be more burdensome, it's best not to think about anything, and it's best to keep the brain blank.

3. Take a deep breath, spit it out slowly, and when you are about to run out of breath, spit out all the last breath at once, so that the abdomen has a tightening feeling, you can try a few times, but it should be noted that you must not use the regret to make yourself angry without running.