I need help learning about stride lengths for the 400m?

Question

Hello, I run the 400m open. I am 5'4'' and weigh 118 pounds. Yes I am pretty short and I also have short strides.
I was wondering,
Is it better to stretch for those extra inches when
running the 400m?
Or should I just have a comfortable stride and
focus more on sprinting?
Taking longer strides would mean slower leg cycles
and it also tires my legs too because I have to stretch.
Can anyone help?

Answer 1

Running the 400M is all about the ability to distribute one's speed and energies in the most efficient manner over the total racing distance. To run faster, you need to minimize your time in one place. That is, you need to move forward as effectively and efficiently as possible. The two determining factors for forward momentum in running are stride length and stride rate.

Don't try to stretch your natural stride into longers steps you'll just screw up your form and breakdown your technique. Try to work on increasing the actions of your arms driving and lifting your knees,push off the ground more powerfully instead of lengthening your stride,stay relaxed while fighting the effects of fatigue
Most runners naturally settle into their most efficient stride pattern.
Forcing yourself to increase this stride length often makes running harder and less efficient because long strides can create a "braking" effect,changing your natural running stride is counter productive and inefficient ( great runners who were successful not changing their weird running form,Michael Johnson 400M/Donovan Bailey Canada 100M)

Drills:Once or twice a week, in the middle of your regular workouts.Make sure you only do exercises on smooth grass or dirt surfaces. Don't do them on asphalt or concrete, where the impact forces could be great enough to cause injury.

Quick hops. bound from foot to foot for about 30 meters at a time. Try to maximize your "air time" while minimizing the amount of time each foot spends on the ground. In other words, push hard and fast with the contact foot. Make sure that you cover more distance with these bounds than you do with your normal strides.

Running on your toes. After you have warmed up properly, "sprint" on your toes for 30 meters, taking small, quick steps with high knee action. Jog easily for 15 seconds to recover, and then repeat twice more.

Answer 2

Experiment a bit and do what gives you the best results. You may not know it, but the world record is held by a guy with a fairly short stride by the name of Michael Johnson!

The 400 meters is pretty much a sprint, so you want to do what gets you around the track the fastest.

Good luck!

Answer 3

hey ....
i hav run 400 m a lot so i no a lot.
since u r short i advice u to be comfortable while running. takin long strides will tire u out in d end wich is d most crucial part of d race. so u must always hav energy to sprint in d last 100 mts . i had a friend hu took long strides for 400mts and got freaked out in d end and gave up. so concentrate on ur sprinting and breathin. breath with ur nose in d 1st 200 and wid mouth in last 200. and save energy for d last blast cz most of d fellas will be tired den and hence it ll be easier for u to rock. and practice to improve ur stamina. avoid overtakin in d curves and run close to d inner live . it ll reduce d distance.

Answer 4

welll...im pretty tall but i have pretty short legs too.
i also run the 400m
since 400m is just 1 lap..
my coach told me to just spritn as HARD AS U CAN!!!!
now im not saying im some SUPERFAST runner chick..
cuz im not..
but dont feel bad if you are in last
because there are probly more than just one group going.
and they count the time not the place...ok welll GOOD LUCK!