Anatomy of the 400 m run

The 400 m run is one of two mandatory events in the speed portion of the Speed Strength Combine.  A breakdown of how this event should be run and what it really tests follows.  Also, an exploration of what is considered "good" is undertaken.

First of all, a little science behind the physiology of running a 400 m sprint.  This event tests speed, power, strength, flexibility, but also depending on how long it takes a runner to travel 400 meters, the anaerobic and aerobic capacities are tested as well.

Recent research looking at aerobic versus anaerobic energy systems in trained athletes found that in the 400 meters, males got only about 40% of their energy during the race from the aerobic system (60% from the anaerobic system).  Therefore, in running the 400 meters, a significant amount of aerobic conditioning is required.  Aerobic energy systems are very efficient in that ATP (molecular biologic energy) is produced in large amounts per Oxygen utilized.  Anaerobic energy systems are very inefficient.  In terms of burning calories, then, being inefficient is ideal.  Anaerobic energy systems acquire ATP from that which is stored directly in the cells (about 5 seconds worth) in the form of ATP and creatine-phosphate forms which can rapidly donate phosphate to ADP to form more ATP (another 15 to 20 seconds).  Anaerobic metabolism can also produce small amounts of ATP from glucose (glycolysis).  This can get you out to 30 to maybe 40 seconds of very high intensity energy output.  The downside to this form of ATP production is that the by product is lactate.  This lowers intracellular and blood pH, (makes a more acidic environment).  While a lower pH can result in vasodilation and improve delivery of Oxygen to tissues, as the pH drops further, enzymatic systems begin to be inhibited.  This leads to the inability to further convert raw materials (glucose) into energy.  As the ATP levels drop due to inability to maintain them, muscles fail to relax appropriately and you feel like you are running in water.  That is hitting the "wall" as it is called in longer sprints.

Studies have demonstrated that in exercise lasting longer than about 30 to 40seconds, trained athletes cross over to utilize predominantly aerobic energy systems.  In summary, to achieve the best 400 meter time possible, it is important to get a fast start and cover a good distance in the first 30 to 40 seconds.  The best sprinters easily cover more than 200 meters before they begin to move to the aerobic energy system.  The world record in the 400 meters is in just over 40 seconds.

Training can improve the recover and efficiency of the anaerobic pathways.  Anaerobic conditioning is also phenomenally effective in burning unwanted calories and producing a sleek and toned physique.  Recently, there has been a large amount of data demonstrating the benefits of High Intensity Interval Training (HITT).  For a long time the preconceived notion was that to burn fat (or lose unwanted pounds), you should work out in the aerobic threshold (about 60 to 70% of maximum capacity) over a long period.  However, HIIT, (working out in the anaerobic zone) can increases both aerobic and anaerobic capacity, burns fat, and increases VO2 max.  The incredible thing about HIIT, is that you can accomplish a lot in a little amount of time.
The Speed Strength Combine is very much a test of anaerobic fitness. Nevertheless, the training required to achieve competitive scores will indeed produce great results in aerobic conditioning as well.

Speed Events: The 40 yards and 400m.

The 40 yard dash is the premiere event at the NFL combine.  It is a measure of speed with some emphasis on quickness as the faster the start, the lower the time.  This event also is a measure of explosiveness, leg strength, flexibility and quickness.

In the Speed Strength Combine, there is no requirement for electronic timing.  The only requirements are as follows:

1)  minimal wind (no actual wind speed gauge is required)
2) performed on the football field from goal line to 40 yard line (turf or grass)
3) Any shoe you want to use.
4) Timing should be done by two different people simultaneously, and take the average.
5) Timer starts are first movement and ends when first body part crosses the 40 yard line.

You should take three attempts.

Obviously, these rules are self policed.  However, for those who are in the top 5% of overall scores, a video must be submitted via you tube (or other means) to be qualified and recognized.

Cheating really makes no sense since the objective of this competition is to find out how you compare to others and to see how fast you are.  Cheating hinders that objective and there is NO reward for the fastest 40.
The fastest 40 yard dash electronically timed was by Chris Johnson.  see here.

The 400m is similar.  This event is run on a track and is 1 lap on the inside lane.  Only one timer is required and time is to the nearest second.  Any shoe type (including spikes) is fine to wear.

This event tests speed, flexibility, anaerobic capacity, but also aerobic capacity.  This race is also a test of a competitors mental toughness, and conditioning.  This is not event you should attempt all out if you are not sure you are in good physical shape as it will stress the cardiovascular system to its absolute maximum.

The world record in this event is 43.18s held by Michael Johnson.  Times in the sub 45s area are absolutely mind boggling for those who do not run track.  So be prepared to see a significantly slower time for yourself.
Here is Michael Johnson in Atlanta.

Please post your times on the web enabled score sheet: