400m Run

The 400m run is one full lap of a standard track, done at a hard, sustained sprint. It builds conditioning and lower-body power endurance, with most of the work coming from the hamstrings and glutes and extra support from the quadriceps and calves. Because it mixes top speed with staying power, it is best treated as an intermediate effort.

Start at a line on the track. Put your stronger foot in front in a staggered stance, back foot behind the hip, and your fingers just behind the line. Lean forward from the ankles so your shoulders are over your toes and your weight is ready to drive forward.

On go, drive out low and push hard off the back foot for the first 30 to 50 meters. Let your body angle rise gradually to top speed as you build momentum rather than standing up too early. Once upright, relax the face and shoulders at max velocity and keep quick, full strides around the curve and down the straightaway. Hold your form tall through the finish rather than collapsing.

Breathe in a steady rhythm through your nose and mouth once you are at speed, and keep your midsection gently braced so your torso does not collapse late in the lap. To make it easier, shorten the distance to 200m or run at a controlled tempo. To make it harder, run repeat 400s with full rest between efforts or add a slight incline.

Fault: Popping straight up within the first few strides. Fix: Drive out low and rise gradually to top speed, keeping your forward lean for longer than feels natural.

Fault: Tense face, tight shoulders, and clenched fists at top speed. Fix: Relax the face and shoulders at max velocity and keep your hands loose so your energy goes into moving forward, not into stiffness.

Fault: Starting cold or skipping the warm-up. Fix: Warm up thoroughly - cold sprints strain hamstrings - with light jogging, dynamic leg swings, and a few build-ups before the first hard effort.