Help with 400 meter?

Question

Okay, last year was my first year running. My PR is for the 400m is 65 secs. I am 5'1, 95 lbs. I am 15. I got shin splints pretty bad last year. What training should I do to make my legs stronger and have more endurance?

Answer 1

you need to do some distance running..like 2-3 slow miles...also do toe raises to prevent shin splits (stand against a wall/fence/whatever you have available and raise up your toes and stand on your heels 50 times...then turn your toes out and do it again then turn your toes in and do it again) as for leg strength..you will gain that just from practicing..but you can add weight training...im 16 and i started lifting last late winter/early spring...it help enourmously....good luck with your season =] hope you beat your PR

Answer 2

I am always surprised when people still suffer with shin splints and don't seem to know either the cause nor the cure.

Shin splints are caused by muscle imbalance. The front muscles are weak and the calves are strong.

The way to correct Shin splints is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each.

There are other variations of this, such as hanging a paint can on your toes, or using the angle iron on bleachers to slip your toes under.

Good Luck

Answer 3

do fartlek training. it helped me lower my time hugely. start out easy though, since its hard..say, do 3 laps around the track, whee you sprint for 30 -50metres, then jog for 50-100m, then aprint again, then jog etc....work it up so you're sprinting 100m and jogging for only 50mtres to recover. also try 600m runs, at a pace close to your 400m

Answer 4

try squats, they will make you faster. also look for exercises that make your shins stronger so you do not get hurt.

Answer 5

well, Nat, the answer is quite simple! in fact, is right in front of ya! run faster!