How not to run 400m 

I read your comment before I watched the video, and I thought “that doesn’t sound funny” Once I got to that part I died laughing 🤣

You don’t start all out, for optimal racing strategy you have to smoothy accelerate to 60 meters. At 60 meters you should be at race pace, not at 10 meters, you’re wasting valuable energy.

@@hurdlegod4933 I think what he meant (and what I was taught) is to start at the highest intensity possible without tightness in form, this ends up being about 90% of 100 meter intensity. Ur right that Boling's mechanics usually are too tight and is losing efficiency and speed that is "free" . When I coached Newbury Park HS track club middle sprints would demonstrate using video how opposing muscle groups moving limbs out and back can either work against each other or together like an efficient smooth machine

​@@hurdlegod4933when you start all out you reach max speed at 60 meters not 10

thank you for watching!

That's very true.

Because when they start they are already running and no reaction time

people forget about leg stiffness when they try conservative pacing

@@medogerty601380 percent has worked for me

@@TheJackOfAllTrades777the fact is you should be at your natural acceleration by 60meters, it shouldn’t span longer than that. 90-95-race pace to 60 meters, while staying as relaxed as possible. While not falling asleep down the back stretch. The whole season I ran 46 low and then one race I listened to my coach about running full speed the first 60 and ran 47.22

The back stretch should be your fastest split

@@TheWayToWin Perceived exertion or effort is difficult to gage and control. Usually a runner who understands and can execute smooth efficient relaxed mechanics feels like there is less effort but is actually faster than higher perceived effort level. Thats why a sprinters mechanics have to be locked down and automatic then you can work in perceived effort but without changing their form or mechanics

thank you for watching!

He will never watch it because his ego is too big, but that played a significant role in him becoming the greatest quarter-miler of all time.

​@@TheWayToWin Saying the first 70 meters are free territory is just plain wrong. By that analogy, you could have a rocket start like Su Bingtian and not die badly later in the race 😅? Michael Johnson is haughty

No they key is to have the highest speed reserve. Highest max velocity applies to the 200 meter.

@@hurdlegod4933 lol. speed reserve is and max velocity is the same!

@@Leonidas-eu9bb max velocity means top end speed. Not speed reserve. Speed reserve refers to the ability to maintain a consistent pace while withholding the difference between an athlete's maximum speed and their maximum aerobic speed

@@hurdlegod4933 so it's the same.. The 400 needs max velocity anyway. If an athlete's max speed is ~2 km/h higher than of his competitors, he will win even without any kind of endurance training. Yes there is NO absolute no training required. More top speed is like more horsepower. It's the key advantage.

@@Leonidas-eu9bb That isn’t true😂 tyson gay ran 9.69 and his 400 personal best is 44.8, Michael Johnson ran 43.18 with a pb of 10.09 , just because you have faster top end speed doesn’t mean you will beat someone who has a greater speed reserve. And it does take endurance training to run the 400

that's partyly true

no

10.60 in the curve is by no means "very pedestrian" for Boling let alone any sprinter - that's likely 96-97% of his max given that the curve slows you down due to the centrifugal force. Also, he tends to run way too tense which consumes more energy.

lactic begins to accumulate when you lack oxygen, this usually happens several seconds after very intensive work

No it doesnt, lactic happens when the pyruvate transforms into an excess amount of hydrogen atoms which doesn’t happen until later in the race.

@@hurdlegod4933 dude probably thinks that marathon runners go true lactic torture from the first second.

Unless its particularly hot outside no. Muscles work optimally at about 101F degrees (This is why we should "warm up") but they don't function optimally after using a lot of ATP (the molecule for energy) because it creates a waste product known as lactic acid. Muscles don't work properly in an acidic environment so your body tries to flush the acid into your bloodstream but can only do this so quickly. In the middle of a race it builds up and enzymes in the muscles stop working effectively. When you stop it quickly flushes away on its own. (cooling down is an unecessary myth)

His first split should’ve been 11.0-11.3, and his second 100 should’ve been faster, not slower. The momentum you gain off the first curve needs to carry you to a faster split time

Absolutely. The Initial acceleration is very costly even if it's not very steep.

Look at Jakob Ingibritsen's early acceleration, it's pretty effecient.

@@TheWayToWin Yeah he always holds back a bit. Not sure if it's to conserve energy or to avoid collisions. Maybe both. Then he doesn't have to accelerate so much to get to the front once the field settles down.

@@jamie.lennon1 it's obviously both.

@@TheWayToWin Yes except in 400m the runner would continue that same acceleration for about 60 meters obviously to (nearly) overall top speed of the sprinter

it's not theory, it's practical knowledge

This isn’t a theory

tips on how not to run the 400m

@vv-tq1jw Whether someone is overrated or not is subjective. It depends on how well someone thinks someone should have done compared to how well he/she has done. Many thought Boling would be an elite world class runner based on his speed in his senior year of high school. His improvement has not been that great since and to many he has been overrated. Wayde van Niekerk was at his peak setting an unbelievable world record in the Rio Olympics of 43.03 at the age of 23. Boling has a best of about 2 seconds slower of 44.98 set this May which is the 34th fastest 400m this year. He is almost 24. If he changes his tactic of going out so fast, he could improve his times by finishing faster but to think he can improve by more than a second is unrealistic. I believe it will be a long, long time before anyone comes close to Van Niekerk's record. Christopher Morales-Williams has this year's best to date of 44.05 and he won't be 20 until August. Still, that is a full second slower than the World Record.

When Bro runs his first 100m faster than the world record pace, he either breaks the record or fails badly. He could run 44.4 even jumping the final 100m on one leg.

​@TheWayToWin The key is to run with a relaxed acceleration. Often tines you'll even run the first 200m faster that way. It goes against what all the pundits perpetuate