Methodology for running 400 meters: training and preparation of runners

Low start is a strategic position of the athlete before starting the movement, in which the runner’s body is located in a squat with the hands resting on the ground. When starting low, starting blocks are used.

Starting movements are the first movements from the starting position, which provide an increase in speed and the transition to the subsequent starting acceleration.

Starting acceleration – provides an increase in speed to the maximum possible at sprint distances, and at other distances to the speed required for a particular athlete to move at a given distance.

Finishing is the passage of the final segment of the distance, often accompanied by finishing acceleration.

All athletes who ran short distances before 1887 always started in an upright position. One day Charles Sherrill decided to start from a low start. Such a strange decision was very unusual and caused laughter among the audience, but Charles Sherrill, not paying attention to the laughter of the audience, still started from such a position.

Much to his surprise, he then took first place. And the athlete got the idea to start in a similar way from animals. They always squat a little before making fish. This solution helps reduce air resistance at the start, because the body area is quite large.

This technique is used only at short distances, since the athlete has very little time to accelerate; even such a thing as air resistance can give a significant increase at the start.

When to use running from a low start

The athletes borrowed this technique from the kangaroo - after the command, the athlete, compressed like a spring, rapidly throws his body forward. To do this, the runner uses starting blocks, which are installed in front of the running distance line.

Running from a low start is used mainly when running short distances - the athlete has very little time to accelerate, so even air resistance can add extra seconds at the start.

Running technique from a low start

The first stage is important and responsible, since the athlete’s speed will depend on it. The runner takes a pre-start position - the back knee is lowered to the ground, the hands are at the line, but in no case behind it, otherwise a false start will be counted. The pads must be installed correctly.

Reference! If an athlete feels that the pads are not installed correctly, he can correct the situation right before the start.

At the first command, the athlete rises from his knees, rests his feet on the blocks, leans on his hands, which still should not go beyond the starting line.

After the “Start” command, acceleration begins. The runner's legs must act as a spring - pushing off sharply, the athlete must throw his body forward. For the first 30 meters you must maintain the position set at the start - this way you can increase your speed.

Your arms should be in a bent state; you should also try to maintain this position for the first 30 meters after the start. But you can’t forget to work with your hands - if your hands work like a pendulum, you can gain the greatest acceleration in the minimum time frame.

The center of gravity during acceleration should be in front of the legs; if this rule is not followed, the athlete loses the whole point of a low start.

After the first 30 meters of the distance have been completed, the runner's body should assume a vertical position. Now you should pay more attention to how your legs work. Steps should be fast and long . It is important to understand that each person's stride length is different, and if you take excessively long strides during a race, your speed can slow down significantly.

When running a 300-meter race, 100 meters before the finish line, you need to accelerate smoothly in order to complete the distance as actively as possible. If the race length is shorter, you can start accelerating already in the second half.

Technique

As mentioned above, sprinting is divided into parts.

Start

When covering the distance, it is best to use a low start. This will help the runner accelerate and gain speed. For complete convenience, starting blocks are used. This provides the person with good support and correct placement of the legs. There are also several basic types of correct pad placement.

1. During a normal start, the front block is placed at a distance of one and a half feet from the start. Back from the front by two feet.
2. In an extended start, the distance between the blocks is reduced to one foot.
3. Close start. Here also the distance between the pads will be less than one or half a foot. The distance from the front block to the start will be one and a half feet.

When the pads are close to each other, this provides strength to the legs for the start and creates acceleration in the first step.

Takeoff run

To get a good result at the finish, you need to gain good speed at the start . The technique here is this: it is important to perform the first steps correctly. The pushing of the body at a set angle will depend on them. The step must be completed with a straight leg. When the leg straightens, at the same time the second thigh rises at a right angle. The faster the movement, the sooner the next repulsion will occur.

The runner must take the first step the fastest. It is very important. The length of such a step will be about one hundred and thirty centimeters.

There is no need to shorten the length. Speed ​​will increase due to stride length and faster tempo.

Walking the distance

When an athlete runs, the inclination of his body changes. During take-off, the tilt decreases, but during the flight phase it increases. When acceleration reaches maximum speed, the running person's body straightens . The runner is in a free position.

The foot is placed on the treadmill from the front of the foot. Next, the knee joint bends, but extends at the ankle joint. When the athlete takes the take-off position, he moves his swing leg forward and up. If the hip is high enough and the lifting speed is reduced, then the supporting leg straightens.

The push-off will be completed by extending the supporting leg at the knee and ankle joints. During the flight phase, a rapid contraction of the hips occurs. When the athlete pushes off, the leg moves up, then bends and moves down.

Finish

At distances of one hundred and two hundred meters, you need to maintain maximum speed until the end , but before the finish it decreases by 4-7%. The end of the run is considered the moment the athlete touches the vertical plane passing through the finish line with his body. To finish faster than everyone else, you need to make a leap forward at the last step. In other words, throw with your chest.

What indicators should a sprint runner meet?

The genetic makeup of a long- and short-distance runner is different. A sprinter must have a large number of muscle fibers that can contract quickly. They are what allow the runner to explode and maintain maximum pace throughout the distance.

In terms of muscle mass, it can be significant in sprinters. This is due to the fact that sprinting uses other sources of energy supply, and there are also other requirements for the runner’s strength indicators.

But, like any other runner, a sprinter must develop:

• speed;
• endurance;
• explosive power.

Table of standards

Standards for 400 meters

When to use running from a high start

Running from a high start is mainly used in long distance running. This technique has been used in running for a long time, but when low starts appeared at the end of the 19th century, high starts were used much less frequently. Apparently this is due to the fact that a low start is more effective, but, as already mentioned, a professional athlete must master both techniques.

Running technique from a high start

The athlete is positioned at a distance of 1.5-2 meters from the start line and waits for the appropriate “Start” command. after pronouncing it, the athlete must place the pushing leg so that the toe is at the line. The second leg is half a step back. At the “Attention” command, the center of gravity shifts, the knees bend, and the torso moves forward.

The arms are bent at the elbows - the opposite leg is brought forward . At the command “March” the movement begins – the emphasis is on the swing leg. The first steps are performed at maximum speed, after a while the body straightens and the step length increases.

Reference! A high start is possible with or without support.

Correct breathing

To achieve a good result, you also need to be able to breathe correctly. While running, it is important not to become oxygen starved.

1. You need to inhale and exhale through your nose. But, according to physiologists, this is not enough to completely saturate the body.
2. Incorporate mouth breathing. When a runner inhales air through the mouth, the respiratory organs receive more oxygen but absorb less.
3. The main thing is to combine breathing through the nose and mouth. It is important to start breathing correctly from the start and monitor your body, listening to it.

Reference! To learn how to breathe correctly, you need to do daily breathing exercises.

Breathing technique during sprinting

There are many different breathing techniques, but sprinting timing is difficult to fit into just one. The best option is to choose a more comfortable breathing method. Here you also need to take into account a common mistake - you cannot hold your breath.

Here it is best to adhere to the following rule:
the exhalation is stronger than the inhalation.
This method frees up more space for new oxygen to enter. You can use your abdominal muscles.

This will already be the lower type of breathing. It may not work the first time, but if you train hard, you can achieve good results.

The Importance of Developing Explosive Speed ​​for Sprinting

The main thing here is to pay attention to the transition from maximum running to free running, but not losing speed. Why do you need a quick dash from the start? It is important in order to achieve maximum speed and not reduce it until the finish.

The difference between a middle and long distance runner and a sprinter

A sprinter's body is designed for speed and power, but a distance runner's body is different - it must withstand long-term stress. In addition to the appearance of the runners, there are more specific differences:

• muscle fibers - marathon runners have more “slow” fibers, sprinters have more fast ones,”
• muscle energy supply system - phosphogenic (for a marathon runner) and glycolytic (for a sprinter) system,
• Heart rate – 80-90% of maximum for sprinters and 60-70% of maximum for marathon runners,
• training programs - marathon runners pay more attention to endurance and cardiorespiratory training, sprinters focus on explosive strength and speed.

Records

Among men, 400m records were broken relatively recently - in 2015-16. The 2020 record holder was Wayde Van Niekerk, a runner from South Africa. He ran the distance in 43 seconds.

And
women have not broken records for a long time - the last one was set in 1996 by Frenchwoman Marie Josée Perec, who ran 400 meters in 48.25 seconds.
And the best time in history was shown by German Marita Koch from the GDR in 1985, when she ran the 400-meter dash in 47.60 seconds. The described records were set outdoors and at the Olympics. But there are other record holders who ran the indoor distance the best. These are American Carron Clement with a result of 44.57 seconds and Jarmila Kratokhvilova from Czechoslovakia with a result of 49.59 seconds. Records were set in 2005 and 1982, respectively.

The 400-meter running discipline has been popular for a long time, but is now rarely seen in competitions.

Video. Athletics. 400 meter run. Women.

Wayde van Niekerk broke the world record and won Olympic gold. Running 400 m.

Women's 400m final

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  Wayde van Niekerk broke the world record and won Olympic gold. Running 400 m.

  South Africa's Wayde van Niekerk broke Michael Johnson's 17-year-old 400m world record and sensationally won Olympic gold in Rio 2016.

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  Women's 400m final

  2013 World Athletics Championships in Moscow, women's 400m final

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