Well i'm from a small town and they are pretty slow down here. The state best for women is 54 for Tennessee and for boys the state best is like a 53 or 52
LeSheppard #23 //The Herd true, true. I’m from Summit Co./Tallmadge and the guys that go to states around here in Ohio run 49s consistently throughout the season.
. This is going to help a lot. I realized my form would get messed up at the end of a 400 because my butt and hips would die out but my calves never hurt. Well they don’t because I don’t use them correctly thus why they are proportionaly smaller than my quads and hamstrings. Thanks for the video My PR is 53.01 I will come back at the end of the year to share my final PR
@@ShalemAhava thats what i though, running a 60 400m but now in freshman year im struggling to make 70. 7th grade was my best year too, hope you get better, Garcia! gl
I had this exact problem with my sprints this season, everyone kept telling me it looked like I was stomping the ground when I ran. Didn't really figure out how to fix it until a bit before sectionals and so I decided to just keep running the 400m my own ugly way and still came up with a 51.58 (my PR), but I wish I'd had more time to work on it
Thanks for that, hopefully I'll end up breaking 50 this next season by cleaning up my foot striking along with a few other things, I really like that hopping in place exercise, gave me a good idea of how it should feel
The fastest I've ever ran in a 400 is a 60.5. This year (9th grade) I was put on the 4×4 during indoor season for the last two meets. I ran a 70 the first time, and then ran a 68 the second time. In outdoor I continued running 68's for like the first 2 or 3 meets. I then ran a 66, then a 62, then a 60. By the end of the season my fastest time was a 60.5.
I am new to track, and I had my first meet a few days ago and I died on the inside and outside with running this! I mean, I still came in an “ok” place but I wished I had watched this video😂 thank you so much for teaching us to get faster! Let’s hope I win 1st place! 🎉
I was running on my heels and my legs and feet were hurting so bad literally i started to run on the ball of my foot no more pain this was a very helpful video thanks
This definetly makes me feel better about my abilities. The first time I did the 400m sprint, aged 15 I ran 67 seconds (I'm a girl) This was without specific training for 400m as I only competed in 60m, 100m and 200m. Hopefully I improve. Loved the video
Great video! My 7th grade daughter is running 400’s and wants to get better. I will slowly start to implement some of these drills into her training. Hi Adam!
Big key to this forefoot strike is to dorsiflect the toes up on landing. Landing toes down is compression...and will slow you down. So landing on that ball, but not on toes. Toes can plantar flex on the pullback
Thanks for sharing the useful tips to assist us run 400M in an appropriate way. Kindly share some more information regarding warm up. Waiting for your more addition!
Ran my first 400m yesterday as practice for my school athletics race tomorrow and I ran 60.6 seconds! My first ever 400, and not even racing anyone. I’m usually a 5km runner. My calves have have extremely sore since yesterday and I was so puzzled because I don’t usually get sore running! But it’s because I realised I’ve started to do this naturally :) I’m nervous for my rave tomorrow
Lol this is like the first thing I learned when I started running. This applies to all distances. You should learn this pretty quick or else you'll get shin splints (especially if you're distance person and/or you run a lot on hills).
With this video i have realized that i've naturally been doing this "foot strike" sense the day i started playing sports. Before now everybody including myself just thought i had a weird running form. But hey it worked for me so i never tried to fix it and now i guess it is actually a good thing so thank you, for putting out this video!
My 7 year old just finished her 2nd season of track. Year 1 she ran the 50 and 100m. This year she tried the 400m and loves it. What types of things should I be working with her on in preparation for next season? I ran track in high school myself (100m 200m) but I don't know if I'm giving her the correct information for her age.
Also, what type of workouts should I be doing? I run the 400. I heard overdistance to start out and then progress into speed work.. just want a second opinion
i forgot about this so ill update yall i ran a 48.6 my junior year of hs and had to transfer to a juco after i ran a 50.3 in the open i ran a 48.8 in my regionals ive been running this way for a month or so and to be honest it helps but i still havent met my pr but i didnt run for a year so ill keep you updated throughout the outdoor szn
@@daanishismail8612 get out fast make up the stagger on first 200 then once you hit the 200m mark change your turnover so your stride is faster. Then last 100 is all out work on pumping your arms and picking up your knees but your mentality has to be in the race too and you can't quit on yourself. my first 200 is a 23 but my second is a 27 its just a matter of time till im running 23 and 23
I kind of have some problem the same way I normally do a lot of heel striking but I still managed to run a 66 and my high school time I was running a 49.3 so I'm trying to get back to that type of running form I don't know what happened over the years that I started heel striking a lot what can I do to improve my 400-meter
im always run out of breath after running this 400m things. its like my breath doesnt going well on the last 150-100m and makes my run being slow and slow. please give tips to do breathing exercise for 400 meters. thanks!:)
My first ever 400 was 1:01. that was on a dirt track, with wind blowing a decent amount and after already having run some a few minutes before. and that was literally my first time running a 400
@@jdjzr9343 I run middle distance So pain is just daily buisness for me xD But if you are having cramps thats likely due to not training your calves or just not running longer distances in spikes often. But the dopamin-rush after the run is the motivation and worth all the pain
OK this is really funny like what I’m about to say it’s really funny because I run track I’m in middle school so I’m not that experienced in it but I have been doingBoth foot if that’s what you call it like I started to notice how running like that and then I started doing it on my toes to be much quicker I would say but like I didn’t know I was doing it that’s the whole concept of me seeing this I never knew I was doing it I didn’t even know that I was supposed to like you to roll up my cats and stuff so watching this video made me learn so much more because I never knew I was doing but I never knew that was a technique that you could do and my body just naturally like change that position when I was running and that’s like it’s so crazy because like my breathing changed and I started to notice that while I was doing Ball foot and it’s so crazy because I never knew I was doing this was doing this
Nice. After a while of this, you might find though that the calves and achilles get super tight and potentially injured as a result. A light "heel kiss" helps make the stride sustainable for longer.
Lol in 8th grade I was running 1:05 then instantly ran a 1 min flat for a district qualifiers because I was forced to run on the balls of my feet by my coach 😂.
Does anybody know of a video that helps you to know at what speed you should be start the first 200? Cause I always have an issue where my last 200 is WAY faster then the first
Do long sprints (200m - 600m) and go running at a pretty fast pace (4:15- 5 min/km) for 2-5 km. Focus on sprinting technique more than on the actual speed in the Training. :)
I don't know what your plan is but DO NOT suddenly switch to forefoot running for longer distances let alone marathon. Switching foot strike is always demanding on the body and takes a lot of time. And a forefoot strike is not the preferred footstrike for marathons anyway. Even professionals which grew up with a forefoot strike intentionally switched to midfoot.
Why is she leaning forward so much while running? Is it just looking like that on video or does she actually do that, if so she really should run straight up
Leaning forward from the hips can help encourage a strong push from the hamstrings and glutes, leading to more power behind your stride. We've got a more in depth video of that here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-rKrdB-5R3C4.html
Longer distances aren't normally run exclusively on the ball of the foot because your calves will get tired. Watching Pros race can give an idea on how to run these distances
Unfortunately they ended up closing the track due to covid. But I got down to 70 under very windy conditions. I know for sure I coulda improved by at least 2 more seconds
you just gotta move your legs faster than everyone else. hello? so easy !1!1!1!! that thing you do where you put one foot after the other and move your body forward - yeah just do that but FASTER
Everyone's a little different here. For long runs, we like to encourage a range of footstrikes... specific to the terrain you're on (downhill, uphill, flat, etc). Try mixing it up for best results.
The recommended foot strike for longer distances is midfoot +/- some tolerance. With that I mean: a forefoot strike where your forefoot touches the ground first and the heel right afterwards is ok whereas a "toe strike" (=heel never touches the ground) is better left to smaller distances. Or like the trainer said: mix it up so that you're comfortable with a variety of foot strikes.
Come on folks, this is an instructional video. A HS girl getting down under 6o seconds is great. You don't have to be an elite track athlete to demonstrate good form. Cut the girl some slack. She might be an elite volleyball or basketball player, who knows. Great video!
Yes and there's a lot of ppl on here talking about guys times, this video is about a girl that improved, 60 is pretty good anywhere and often it will get you to state depending on your classification, most states will have girls winners in the mid 50s, I just checked some random Tex 3A and down girls 400 times, many of the winners are right at 60 flat, then it goes up radically from there, also years vary, right now in KS we've had 4 weeks of pretty much garbage weather, high winds, rain, cold and most girls of all classifications are winning with 60+, however, there are some elite girls in the mid 50s....having said that I'll add this; I've been to many HS football combines, every boy will tell you he's running 4.5 in the 40 and there are definitely some to be sure but the overwhelming majority are in the high 4s and plenty are at 5 flat or higher for skill positions, speed is one of the most over-exaggerated things, until you get on the track with the laser and then you see the truth.
@@alanmiller4122 Ya and I am under 6'3" tall but every 6'1" guy I have ever met says he is 6'4". I just don't get it. And softball pitching speeds? I don't believe anything unless I see the readout on a gun. Not to mention, what is your speed in the 5th and 6th inning? There is a reason I am not a big "stat guy". You can watch any sport and your eyes will tell you who the best athletes are.