Anaerobic Fitness: 400m Run

The 400-meter run is a common test of anaerobic endurance and speed that is used in a variety of sports and fitness contexts. It involves running one lap around a standard 400-meter track (or an equivalent distance on a marked course) as fast as possible.

The 400-meter run primarily tests anaerobic endurance, which is the ability to sustain high-intensity exercise for a moderate duration (usually 1-3 minutes) using primarily non-oxygen energy pathways. 

To perform the 400-meter run test, follow these steps:

1. Find a track or other measured course that is exactly 400 meters long. If you don't have access to a track, you can measure out a course of equivalent distance using a GPS watch or other device.
2. Begin with a thorough warm-up, including dynamic stretching, light jogging, and other exercises that prepare your body for high-intensity exercise.
3. When you are ready to start the test, stand at the starting line and prepare to run the full 400 meters.
4. Start your timer or stopwatch as you begin running, and try to maintain a fast, consistent pace for the entire 400 meters.
5. As you approach the finish line, pick up your speed and push yourself to finish as strong as possible.
6. Record your time and assess your performance based on your individual goals and fitness level.
7. Cool down with a light jog or walk, followed by static stretching to prevent injury and reduce muscle soreness.

References:

1. American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription (10th ed.). Wolters Kluwer.
2. Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Human Kinetics.
3. Weston, M., & Castagna, C. (2015). Strength and conditioning for soccer players: Science and application. Routledge.