With the Paris Olympics well under way, running enthusiasts and athletes alike are looking for ways to elevate their game. Here to help is Michael Johnson, one of the most decorated sprinters of all time. As reported in Men’s Health, Johnson, a four-time Olympic gold medalist and eight-time world champion, offers his expert insights into running a fast 400m and preparing for an all-out sprint. His tips cater to the unique needs of every athlete, helping you tailor his advice to your own training.
Short, fast training is for everyone
If you’re used to moderate-pace runs, incorporating sprints can be a game-changer. “The more you sprint and become accustomed to sprinting, your body becomes more powerful and stronger,” says Johnson. This power not only reduces the risk of injury in less strenuous runs but also improves your overall running technique, making you faster and more efficient.
Tackling the 400m dash
Ready to hit the track? Johnson emphasizes the importance of easing into your sprint training. “Keep the volume of your sprinting light to start, allowing your body to progressively adapt,” he advises. Consistency is key—incorporating sprint work into your routine regularly is crucial. “You’re at higher risk of injury if you’re not sprinting often enough,” says Johnson, adding that sprint training should make up around 10 perc ent of your weekly workouts initially.
Good form is key
In sprinting, form is everything. Johnson stresses the importance of symmetry and efficiency in your movements. “If you go into a sprint session with poor form, it’s catastrophic,” he warns. Ensuring that your arm swing, stride and overall body positioning are balanced and efficient can make a significant difference in your performance.
Work on sustained speed
“The primary thing you’re training for as a 400-meter sprinter is sustaining speed for the longest period that you possibly can,” explains Johnson. This involves practising running at a pace you can maintain throughout the race, rather than going all-out from the start. Johnson suggests a practise workout that involves running four rounds of 300 metres at 70 to 80 per cent of your max speed, with one-minute rests between rounds. This type of training builds the stamina needed to handle the final push during a race.
Race day tips
On race day, conserve your energy wisely. “The critical component to the 400-metre run is understanding that it’s an exercise in managing energy and speed around the entire sprint,” says Johnson. Focus on your mental game, as the ability to make quick, real-time decisions is essential for a successful race. You’ll be well on your way to smashing your 400-metre goals and elevation your overall running game.
