400m Advice

Along with 800m, 400m is one of the harderst events: it requires speed + consistancy.

☆ Start : Reach your maximum velocity slowing down to cruising speed
☆ Do not pump arms aggressively during the middle of the race to conserve energy for the end
☆ The goal for the 200m mark of a 400m race should be 1-2 seconds slower than your 200m personal best
☆ 200m ~: start re-accelerating and increacing the arm's range of motion
☆ 250m ~: go all out and push your body forward and arms aggressively
☆ If you are less experienced or out of shape, aim to start the "all-out" phase at around 120m before the finish line
☆ Near the finish line: start pumping your arms with an upwards emphasis to create "lift" which will take the burden off of the tired legs and onto the arms
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