Rapid improvement in the men s 400m

The speed and endurance training of the 400-meter run is suitable for repeated running with "short and long and short", the winter training is mainly the distance running of the super main event, and the spring training and competition period are mainly the distance running close to the main event.

1) Running at and near the main event accounts for a large proportion of speed and endurance training, which plays an important role in improving special ability. The main practice methods are:

m 6 8 times with 6 min intervals;

2. (300m + 200m + 100m) combination run 4 5 groups, with an interval of 3-4 minutes and an interval of 7 minutes;

3. (300m fast + 50m slow + 100m sprint) 4 5 groups, 8 minutes between groups;

Meter check run 1 2 times, with intervals of 25 minutes to 30 minutes.

2) Running beyond the main event distance is essential to improve the ability to run, and the main practice methods are:

m 5 6 times (80%-90% intensity) with an interval of 8 minutes;

3 4 times with 10-minute intervals;

3. (1200m + 600m + 400m) combination run 2 3 groups, with an interval of 5-8 minutes and a break of 15 minutes.

3) When carrying out speed endurance training, it is necessary to develop general endurance, strength endurance and coordination ability and other related qualities accordingly, and the main practice methods are:

1. To develop general endurance, cross-country running, 30-40 minute timed running, ball games, etc.;

2. When developing strength and endurance, you can use weight-bearing continuous jumps, long-distance stride jumps, one-legged jumps, high-legged running and other exercise methods.

3. Through various special running exercises, such as acceleration running, curve running, etc., experience the correct technique and develop the ability of movement coordination.

1 Start in corners and acceleration after start.

In order to facilitate acceleration, the starting distance after the start should be run in a straight line, and the starting gear is installed on the right edge of the track, directly opposite the tangent of the curve. The acceleration distance after the start of the corner is short, and the body leaning forward should be lifted earlier.

2 Run in corners.

When entering a corner, lean your body inward, and press back with the inside of your front foot with your right leg and the outside of your front foot with your left leg. The right elbow is buckled inward, the right arm swings wider, the front swing is slightly inward, the back swing is slightly outward, and the left arm is slightly away from the torso. The direction of the pedaling and swing of the curve run should be consistent with the direction of the body tilting towards the center of the circle.

Good luck!

1. Training for variable speed running, interval running. For example, a 200 interval run is a 200-meter run with a strength of 92, with a 1-minute interval, and then continue to run the next one, running 3 to 4. This is the most basic method.

Leg strength exercises, preferably 2 times a week.

On the technical side, it must be taught face-to-face.

2. Competition: There are different types, you have to choose the one that suits you. There are those who rush first and then hold, and there are also those who run at a more labor-saving rhythm and sprint after 200 meters. This is experienced by yourself, and individual circumstances are different.

Boost acceleration in corners and sprint speed in the back 100m! I'm also an athlete in 400m.

The 400m is one of the events I fear the most, and it is very tiring to practice.

The 400-meter run is also skillful, pay attention to your breathing and stride. Here's an article from someone else for your reference.

It doesn't take long and hard training.

Strength! It's very important, it's the foundation.

The 400-meter run is one of the most challenging events in track and field, it is not as explosive as the 100m and 200m, nor is it as endurance as the 800m and 1500m, but a combination of explosiveness and endurance, so it is called the terrible long sprint model race. The most important thing in running 400 meters is to master the rhythm, if it is an official race, it is recommended to use the first 250 meters to adjust the pace and breathing rhythm, and the last 150 meters to increase the speed of the swing arm to drive the cadence. In addition to the rhythm, there are several tricks for the 400 meters:

The first is the rhythm, so to speak, physical distribution, in the 400-meter race, after the runner leaves the starting block, <>

Maintain or approach the maximum race speed, but don't start with 100 exertions, as you will never be able to keep up with your physical strength in the future, and those who do not exercise regularly will also face the risk of kidney failure. At the same time, pull the stride to the maximum and try to keep your upper body straight. The acceleration point should be at the corner between about 200 and 250 meters, during which the speed will be increased to the fastest and maintained until the finish.

The second is technique, which needs to be accumulated or improved in the usual exercises. In terms of cornering skills, there are two corners in 400 meters, each corner is 100 meters, and some people will not overcome centrifugal force when running corners, which leads to a reduction in the speed of the curve and the body round yards are particularly large in the force of the orange cherry blossoms, in fact, there are simple tips for cornering, no matter which corner, the left arm swing arm amplitude is small, and the right arm swing arm amplitude is large.

Hello questioners! Because the track has a curvature, the runners in the outer ring have to run more distance, so the starting position is forward.

a) Acceleration on the straight of the sprint.

Acceleration on the final straight of the 400m mimics the acceleration run after the 100m start.

When accelerating, bend your elbows and swing back and forth vigorously, and alternate your legs with hard pushes and swings forward. It is no longer possible to accelerate as fast and powerful as a 100-meter run. In a state of extreme physical fatigue, you should move your weight forward and swing your arms as much as you can.

2) Control the pace of breathing and running.

During the final acceleration phase of 400 meters, due to the change in the working conditions of the internal organs, the ** of oxygen seriously lagged behind the needs of muscle activity. As a result, athletes will experience severe physical discomfort when they reach this stage. For example, the breathing rhythm is disrupted, chest tightness, running speed is reduced, and there are thoughts of giving up.

This phenomenon is a normal physical reflection. If the breathing rhythm is severely disrupted during the second acceleration phase of the sprint, the first thing to do is to maintain your speed and movement, and establish the belief that you will persevere to the end. The second is to increase the intensity and depth of exhalation, try to exhale the carbon dioxide in your lungs, so as to inhale a large amount of oxygen to maintain the body's oxygen**, and minimize the negative impact of insufficient oxygen on performance.

Remember, don't take a quick sip of air during the 400-meter sprint.

3) The end point crosses the line technical end.

Crossing the line is a very important application technology in sprints, long-distance running, and middle-distance running. Good line-crossing technique can often make the difference between victory and defeat in a stalemate of a match.

It should be Liu Xiaosheng 45.79 seconds, but in the 2008 Olympics, due to poor form, he only ran 53.11 seconds, and finally missed the semifinals.

You must be misremembering high school students.

China's best men's 400-meter run is 45"25, and the record was set by Xu Zizhou at the 3rd East Asian Games held in Osaka, Japan, on May 24, 2001.

Xu Zizhou, a native of Hepu, Guangxi, was born on January 8, 1981, is tall, loves to run since childhood, was selected to study track and field in Guangxi District Sports School because of his outstanding performance, and transferred to Shenzhen Sports School in 1997 for intensive training, and won the 400-meter silver medal in the Eighth Games at the age of 16. In the Nine Games, he won the men's 200m, 400m and 4 400m relay championships, and was one of the men with the most gold medals in the Ninth Games.

1: If you can go out for a run, try to go out for a run, which will adjust your muscle condition. Because we don't usually do professional sports, we don't usually exercise a lot, so our muscles are not in a state of excitement.

After adjustment, you can make the muscles stiffer in a non-exerted state, and you can maximize your power and explosiveness. Otherwise, you won't be able to play 100% if you go up. If you're indoors, you can only do squats and jump.

Be gradual, don't do a lot on the first day, your muscles will hurt)

2: Milk, bread, (don't eat too much) the most common and the best. Don't eat anything else that is too fancy and useless.

3: No need to drink. Don't look at those functional drink advertisements that are fancy, useless, even if they are useful, they are only a little useful for long-distance running, and sprinting is basically useless, you must know that they all belong to anaerobic exercise.

In fact, to be honest, it is theoretically useful for long-distance running, but after many, many hands-on practices, it really doesn't have much use.

200, from the start to the finish line, just run without a life, pay attention to the slightly larger steps, try your best to be fast, swing your arms back and forth, don't swing left and right.

400, the first 250 meters at a faster and uniform speed, basically run with two-thirds of your own limit speed, 250 to 300 speed up, the last 100 meters to run with all your strength, this is the most tiring, but you only need to look at the finish line and run forward with all your strength. Definitely it will be able to hold on.

Oh, by the way, warm up before running, jogging, jumping, and practice. ）

To do supine sleep, you eat eggs with milk and bread, do rib exercises before the game, and drink salt points.

Three steps and one breath, three steps and one breath, first rush 10 20 meters, and then maintain this speed, when turning, the left hand wave the arm smaller, the right hand wave the arm larger. Speed up, and finally run as hard as you can, just hurry.

The 400 meters is basically based on sprints, personal experience, at the beginning you have to run at about 85% speed, and you basically have no strength when you run to the rostrum, and then it depends on your will, try to swing your arms wide! Many people may feel almost no sensation in their thighs at this time, and their breathing is also very difficult, but they will pass by holding on for a while, so that the average person can basically enter in 1 minute and 10 minutes, and those with good physique can enter in 1 minute. If the landlord wants to win the first place in the junior high school sports meeting, he should run for about 1 minute.

We have a sports meeting today. I also run 400 meters. I have a secret :

In the morning final, I ran with all my might. The result is in the final. But it's fourth.

Then, in the afternoon, I listened to the teacher's advice and changed my approach. The first 300 meters are at a constant pace, which is a little faster than jogging. The pace is slightly bigger.

Not very quickly. The last 100 meters of the sprint! I ran first in the final with this method!!