Image: World Athletics
How can a 400-meter race be more difficult than an 800-meter race? Or even more challenging than a full marathon? Although there is no definitive answer, there is a certain consensus among athletes and experts in the world of track and field: the toughest race is the 400m.
This may seem counterintuitive, but what makes this distance so special is that it demands the most from the body in terms of explosiveness, endurance, and ability to cope with fatigue—all at the same time. The main reason for this difficulty is the way the body uses its energy systems throughout the race.
Three energy systems
To understand how the body behaves during this event, it is important to first know how to distinguish the three energy systems that an athlete uses during it: non-lactic anaerobic system, lactic anaerobic system and aerobic system.
1st - First system: Instant explosion
In the first 50 meters, the body uses a kind of "turbo reserve", called the anaerobic alactic system . The athlete reaches his maximum speed quickly, without worrying about fatigue... yet.
2nd - Second system: Hold on!
From 50 to 200 meters, things start to change. The lactic anaerobic system comes into play, and this is where things get complicated. Remember the feeling of heavy legs? That's lactic acid building up in the muscles, a natural consequence of this system. The body is now running fast, but not as fast as before, because it's starting to pay the price for the initial explosion.
3rd - Third system: The final suffering
In the last 100 meters, your body goes into "emergency" mode. It tries to use the aerobic system to give you a lifeline and get you to the finish line. But by this point, your body is at its limit. It needs oxygen to function, but it can't produce energy quickly enough. That's why the final stretch of the 400 meters is such a struggle: your muscles are at their limit and you still need to run as fast as you can.
It's as if your body has three different fuel tanks, but the third one only lets you use half of the gas. So those last few meters are practically a fight against your own body.
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Video: Outperform Youtube
The experts' opinion
American track and field legend Michael Johnson , former 400-meter world record holder and holder of 12 Olympic gold medals, confirmed the complexity of this event. Johnson noted: "Understanding this process was key to me breaking the world record and consistently running under 44 seconds."
Usain Bolt , the fastest man in the world, also exemplifies the challenge of the 400 meters. Despite being the record holder for the 100 and 200 meters, Bolt has publicly stated that he "hates" the 400 meters race, avoiding competing in this distance due to the extreme effort and physical wear and tear it requires.
Who is the current king of the 400 meters?
Image: Athletics weekly
The 400 metres world record is held by South African Wayde van Niekerk , who set it at the 2016 Olympic Games in Rio de Janeiro with an impressive time of 43.03 seconds , surpassing the previous mark of 43.18 seconds held by Michael Johnson, which had stood since 1999.
Van Niekerk's feat was all the more remarkable because he ran from lane 8, the outermost lane, where it is difficult to have a clear view of the other competitors. This mark underscores the difficulty of the race and the need for a perfect balance between speed and endurance.