Unveiling the Science Behind the 400-Meter Dash and Athletic Performance
Explore the intricate details of the 400-meter dash, ranging from physiology to training methodologies, debunking myths about peaking and reloading, and highlighting the importance of speed endurance. Gain insights into gender and age differences in aerobic capacity and learn the essential principles of racing the 400 meters effectively.
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Presentation Transcript
The Science of the 400-Meter Dash Derek Leininger, Ph.D. Wisconsin Clinic February 2025
Parallel Lines Not a Spectrum Speed Endurance Speed Endurance
Physiology ATP Aerobic/anaerobic systems Lactate buildup Types A, B, C
40 Second Wall What happens from 0-50 seconds The glycolytic system Aerobic to anaerobic switch Anaerobic energy taps out Lactate buildup
The 60/40 Ratio 60% anaerobic, 40% aerobic 50 years ago 90/10 anaerobic Michael Johnson s injuries Research in the 90s Two Labs
Quantity to Quality Year long approach Fall base training Short rest time between intervals All sprints are endurance sprints
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
Six Seconds of Free Energy ATP-CP system Mark out 50 meters in your lane Go hard for 6 seconds, then find pace
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
Racing the 400s: The Four Ps Push Pace Position Poise
4x400 Meter Relay Lineup Lead off runner Legs 2 and 3 Anchor leg Baton exchanges
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
