The technical essentials of the 400 meter run, how to run the 400 meter run, and what are the skills

If 400 meters is divided into the outer road, the centripetal force will be relatively small in the corner, and the requirements for the curve technique will be relatively low.

Then there is the fact that you must be fast at the beginning, and don't think about the final sprint (except for physical strength), otherwise it may be difficult to catch up in the end.

The first step to accelerate after the squatting start, the steps must be small, because the 400 meters start in the corner, so you must be straight, if your run to the 400 is not 400, you can know the acceleration of a few steps, as for the distance, it depends on when you can lift the speed to straighten up.

Personally, I think that the movement technique is the cornering technique. In terms of ability, it is speed, endurance, running rhythm and sprinting technique.

Reasonable distribution of cornering techniques and physical strength.

The first 200m uses 70 or 80 percent of the force, and when there is still about 150m, you start to slowly add up the speed, sprint when you enter the straight, and you must take a big step when you run 400m.

Refer to a few upstairs to synthesize.

The technical essentials of the 400-meter run are as follows:

The 400 meters, between the sprint and the middle and long distances, is one of the most demanding events for athletes.

In particular, the last 100-meter sprint is the maximum intensity of work completed by the human body's motor organs and internal organs under the condition of a large amount of lack of oxygen, which belongs to the extreme intensity of sports.

The 400-meter technique should be said to be an inseparable whole, but for the sake of analysis, we can divide it into four parts: start, acceleration after start, middle run and sprint run.

As a beginner, the last 100 meters are often the most difficult bottleneck to break through.

In order to break through this bottleneck, in addition to hard training, it is also necessary to master good technique.

To put it simply, it is to maintain a certain speed and accelerate the sprint at the end. So the first 100 meters should be run at a speed of 70, and then the next 200 meters should be run at a speed of 60, and the last 100 meters must be held on, this is the time to test your speed and endurance. The main thing is to distribute your physical strength well.

400-meter running skills: When running, only use silver regret toes to land, that is, use the front half of the foot to land, adjust the hail state of both arms to the angle that you feel appropriate, lean forward as much as possible, and be sure to adjust your breathing before starting.

1. In the first 100 meters, 90% of the strength of the starting corner, the center of gravity is inclined inward, the inner amplitude of the swing arm is small, the outer amplitude is large, and the starting line runs along the tangent.

In the 200 meters, the first straight track runs with 95% strength, and the center of gravity is high.

-300 meters, the second corner is basically the same as the first corner, in difficult moments, gritting teeth and sticking to a large stride, the center of gravity is slightly lowered.

meters to the end, after the corner, the early acceleration is strong, and the weak acceleration is late. (Also called sprint run 100% power.)

1. Start up, speed up the first 50 meters, and when your own speed rises, it is natural to follow this speed, and go through the first 150 meters very relaxed, that is, the 100 meters of the first corner, and the 50 meters of the back straight, of course, you can't let the speed drop in the middle.

2. Curve running, 400 meters There are two curves, each curve is 100 meters, the curve is actually an obstacle in the sprint project, but it is not difficult to learn to overcome it, some people are too fast, running the curve will not overcome the centrifugal force, so that they not only can't reach the speed but also particularly hard, and the physical strength is also consumed. How to customer service, in fact, is very simple, learn to follow its centrifugal force to complete the 100-meter run, say a little trick, no matter which corner, the left arm swing arm amplitude is small, the right arm swing arm amplitude is large, the head is slightly inclined to the inside of the corner, along this strength to complete the curve run.

3. Sprint, the last 250 meters is the most important, the first 50 meters of the straight road to speed up, when reaching the starting point of 200 meters, the speed should have come up, the last 200 meters is the endurance speed, learn to control the center of gravity leaning forward, the large swing of the arm, the lifting of the legs and knees, the amplification of the pace, are the last line of action, are a set of coherent actions.

1) Start at the tangent point of the left runway, which means that you must run a certain distance in a straight line. The whole run is carried out at a constant speed, and the first 200 meters cannot be used with full strength, only about 80% of physical strength. The 200 meters before and after were almost equal.

2) The first 100 meters run at a constant pace, the second 100 meters are accelerated, and the last 200 meters are run at full strength, and when there are only 100 meters left, you can breathe with your mouth wide open.

3) Sprint, the last 200 meters are the most important, and the first 50 meters of the straight give yourself speed. Learn to control the center of gravity leaning forward, swinging the arms widely, lifting the legs and knees, and amplifying the pace, all of which are the last movements of pressing the line, and they are all a set of coherent movements.

4) The 400-meter run is the longest distance to maintain high speed in the sprint, so the requirements for speed and endurance are even more important. Start fast and use 90% of your own"When you reach the second corner, that is, when you still have about 120 meters, run with 70% of your speed ability, let it go, adjust your condition, and prepare for the last 100 meters. The last 100 meters are the 400 meters the most difficult to run, and everyone must withstand it.

The techniques for running the 400 meters are: squat start, forward sprint acceleration, mid-range cushioning, final sprint, etc.

1. Squatting start.

For the 400-meter sprint sport, the squatting start is generally adopted, which can effectively increase the speed of the start and improve the acceleration of the start.

2. Forward sprint acceleration.

After the start, the 400-meter sprint is about 150 meters, which is an anaerobic exercise, and the sprint should be carried out with all its might, and the daily training process should also ensure such a sprint distance, and establish a distance advantage as much as possible through the forward sprint, which can cause psychological pressure on the opponent.

3. Medium-range buffering.

After the forward sprint, in the middle of the journey to breathe as much as possible to buffer the physical strength, the buffer running distance is generally about 100 meters, in this distance is to breathe as much as possible, belongs to aerobic running, through aerobic breathing exercise to improve the body's oxygen content of this mountain debate, to do a good job of physical buffer for the final sprint.

4. The final sprint.

After the end of the physical buffer, the final sprint is to do your best, which is anaerobic exercise. Increase the speed of your run as you sprint, stick with endurance, and keep every step as long as possible until you cross the finish line.

Preparation before a 400-meter run

Before the start of the game, be sure to adjust your breathing, if you are nervous and your heart is beating non-stop, it is difficult to get into the groove quickly. Think of something light, slow down, and then slowly crouch on the ground with your hands on the ground to keep it as steady as possible. It should be noted here that if the starting track is relatively short and close to the outer course, you can directly rush straight to occupy a favorable position after the start and will not be blocked by others.

Before the 400-meter run, we should warm up, and to ensure that we are in a good mood and increase the excitement of our muscles, we can increase the excitement by listening to some of our favorite **. And before the 400-meter run, we should pay attention to the replenishment of energy.

1. Control your breathingWhen we first started running the 400 meters, we had to combine our pace with our breathing to form our own running frequency and rhythm, and use our nose to breathe to increase the oxygen content of our body and prepare for the final sprint.

2. Control the pace: In the process of running 400 meters, we need to increase the distance of each step, so that we can take a longer distance with the same physical strength, and try to exaggerate our stride.

3. Pay attention to the swing arm:In the process of running 400 meters, we should put our arms on our sides when swinging our arms, and naturally combine our pace to swing our arms, which can save physical strength and prepare for the final sprint.

4. Starting skills:After the starting order, don't be too nervous, and adopt the correct starting posture, generally using a squatting start, which can improve the starting speed and reaction time.

5. Pressing skills:After running 400 meters, you can press the track, which requires pressure skills, when we are trying to sprint, generally do not be in the first, which will be a waste of physical strength, generally able to grab the second is the best, and to avoid collision with other athletes because of the pressure.

6. Rear sprint skills:In the late sprint, usually with 100 meters left, we have to sprint, and at the last corner, we can go straight to the full sprint.

How many seconds to run in 400 meters is considered fast

The 400m is divided into different grades according to the gender of professional athletes and sports enthusiasts, as well as male and female students, and it is not easy to judge the speed or slowness. In the 400-meter professional athletes, male athletes will run to about seconds, while female athletes will also run to about seconds, and after systematic training, men will run to about seconds, and girls will run to about 1 minute and 0 minutes and 8.

You can judge your results by the standard of national second-level athletes, 1 minute and 3 seconds for girls and 53 seconds for boys, all in the case of electronic timing, so when testing the stopwatch in the venue, it is okay to be one to two seconds faster than the standard score, in case there is an error during the competition.