The Best Training for That 400 Meter Sprint

Most 400 meter sprint runners are torn between dozens of training mediums on mainstream sports media that don’t even give the appropriate and accurate training treatment that their bodies need.  But with the gazillions of 400 meter sprint training choices in the bin, one type of training is fast making its way to running stardom.

If you’re a runner and you don’t even have any considerable idea on what hill training is, then you’re in for a long, arduous ride on your sprinting journey. The benefits of hill training are numerous. It doesn’t only give you that hardy vibe, it also paves a way for you to become one of the best sprinters out there.

But what is hill training, you ask? The name speaks for itself. It’s literally training through an uphill run.  It has been used by seasoned coaches to increase their runners’ muscle strength and endurance.  It can build up power and muscle elasticity, increases the strength and endurance threshold, boosts the maximum speed and improves the form and stride length of a typical runner. It is also a challenging training before a 400 meter sprint because you get to use muscles that you don’t use that much as in flat or 0% gradient surfaces. Your muscles contract and work harder when you’re running up a hill. But don’t worry because the more you undergo hill training, the more it comes easier to you.

But before you don your sweatpants and sweatshirts, hear these tips out to prevent a few mishaps.

  • Keep out of the hills after two hill training. Even if you’re in for a 400 meter sprint the next month, keep your hill training at a minimum. You should do it for only once a week, twice a week tops.
  • Never begin hill training without a warm-up. Before wearing your running shoes and eyeing your nearby hills, start with a 15-minute leisure run through a rolling hill or do stretching.
  • Choose your hills. Pick hills that are about 100-400 meters in distance and that have no more than 7% gradient. Seeing the top of the hill from the bottom gives your spirits a quick lift and can make you be more determined to work harder.
  • Keep the “form” in mind. Even when you’re undergoing hill training, don’t forget to focus on your running form too. Elevate your knees a bit higher, pump arms briskly and lean forward a bit.
  • Drink fast. Remember to keep your body properly hydrated with water. Chugging on juice drinks might not be too helpful.
  • From couch to tracks? A big no-no. Hill train only when you have already established a solid foundation of strength and endurance. If not, better forego hill training for a less demanding exercise like jogging or jumping ropes.
  • Cool down. Don’t forget to rest your muscles by jogging for 15 minutes on a level or a downhill ground. This prevents too much strain on your running muscles and can make you build your endurance again for another run on the hills.
  • Stay away from your running shoes when you’re injured. This is really common sense. But I’ve seen people do it so I have to put it here. Don’t do hill training when you’re injured. Basically, your body is healing itself from the damage done. You’re only going to do more harm than good if you insist.

Enduring hill training as supplementary training before your 400 meter sprint is probably one of the best moves that you can ever do if you ever want to rule the sprinting world. But don’t forget to review the above tips just before ripping off your running prowess on the hills.


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