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The Science of the 400-Meter Dash

Coach Clyde Hart

Derek Leininger, Ph.D.

Illinois Clinic • January 13, 2024

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Parallel Lines – Not a Spectrum

Speed

Speed

Endurance

Endurance

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Physiology

  • ATP
  • Aerobic/anaerobic systems
  • Lactate buildup
  • Types A, B, C

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40 Second Wall

  • What happens from 0-50 seconds
  • The glycolytic system
  • Aerobic to anaerobic switch
  • Anaerobic energy taps out
  • Lactate buildup

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The 60/40 Ratio

  • 60% anaerobic, 40% aerobic
  • 50 years ago – 90/10 anaerobic
  • Michael Johnson’s injuries
  • Research in the 90s
  • Two Labs

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Quantity to Quality

  • Year long approach
  • Fall base training
  • Short rest time between intervals
  • All sprints are endurance sprints

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Reloading / Peaking is a Myth

  • Peaking on a specific date is elusive
  • Why tapering doesn’t work
  • Reloading leads to higher fitness levels
  • High school approach to reloading

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Six Seconds of Free Energy

  • ATP-CP system
  • Mark out 50 meters in your lane
  • Go hard for 6 seconds, then find pace

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Gender and Age

  • Almost all research conducted with adults
  • Females – about 5% more aerobic than males
  • Children – at least 10% more aerobic than adults
  • Anaerobic system not developed in children/adolescents

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Racing the 400s: The Four Ps

  • Push
  • Pace
  • Position
  • Poise

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4x400 Meter Relay Lineup

  • Lead off runner
  • Legs 2 and 3
  • Anchor leg
  • Baton exchanges

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Why use a balanced approach?

  • How many running events in track?
  • 200/400/800 options -- almost half
  • 4x400 and 4x800 relays
  • Endurance is the shortest path
  • Ability to double and triple