How do I get better at the 400 hurdles?

I'm a freshman and I've only run the 400 hurdles twice but I really want to get better, any ideas?|||Practice running sections of the race.


Set up all 10 hurdles, run from the blocks over the first 3, then walk to 7, run from there go over 8,9,10 and run to the finish.


Run from 3, go over 4, 5, 6, 7, 8.


Run from 5, go over the last 5 hurdles, run to the finish.


From the start go over the first 5. Do some of these 2 days each week, do not do all of them on one day.


Doing different sections of the race trains you to run tired, which is how you feel in the race.


Learn to alternate so you can hit each hurdle without chopping your stride.


Do a day of work with the 400 runners and a day with the 800 runners.


As you run more races you will become more comfortable and confident while racing.


It is a sprint you are running as fast as you can for this distance, just like running the flat 400, do not save something for the last 100, use all of your energy for the entire race.


If you go out too slow you are not going to catch up.|||practice! ha ha and yea you'l get better every meet!!|||i'm an 8th grader who got pulled up to varsity and i ran 400m hurdles twice too but my coach tells me the only way to get better is by practicing but also when hurdling on the curves try to lead with your left leg and break the race into 4 sections first being a slower pace,straightaways being a longer stride the curve a faster sprint and your last 100m everything you got and since the hurdles are shorter take advantage and do a much shorter jump conserving energy =]|||the more you run the race, the better you'll get . . . learning how to adjust your stride pattern further away from the hurdle as opposed to right in front of the hurdle comes with experience . . . if you are able to switch lead legs, you only lose 1 stride as opposed to 2 when you get fatigued . . . the more you do it, the easier it is to develope a stride pattern conducive to your running style . . . good luck