How to Run the Indoor 300 or 400 meters [Video]

Last Updated on March 8, 2013 by Jimson Lee

I created a 12 minute video on How to Run the Indoor 300 or 400 meters.

The indoor track competitive season has begun, so if you plan on running a 400 meters indoor, read on.

Scroll below, or click here for the video on YouTube.

Here is the presentation in PowerPoint with the transcript of the 16 slides on AuthorStream. You can also download the PPT or Video file (MP4 version) or get the transcripts from that link as well.

Below is the executive summary.

The 300 meters Rules

The official IAAF rulebook for 300 meters is a 2 turn stagger, that is the first 2 turns in your own lane, then “break for the pole” or cut into Lane 1.

Photo credits: Puma

How to Race the Indoor 400 meters

Here is how I breakdown the indoor 400 meters:

0-40+
40-150 (to break)
150 to finish

YOU MUST HAVE YOUR RACE STATEGY IN YOUR MIND BEFORE SETTING IN THE BLOCKS!

At the 2011 Boston Indoor Games 400 meters, check out DeeDee Trotter in Lane 6 try to overtake Natasha Hastings in Lane 5. Trotter is clearly behind Hastings at the break (150m) and tries to reaccelerate and pass her. Also, a lot of energy is spent trying to pass her on the outside on the 3rd turn. Hastings runs a smart and aggressive race by not giving up the lead. Look at Trotter’s form over the last 50m, as she is clearly rigging. Hastings wins the race from gun to tape.

Here is the video for the 2011 Boston Indoor Games Women’s 400 meters