4×400 meter relay Race
- Track
- Relays
The 4×400 metres relay is a classic long sprint team event that showcases endurance, teamwork, and mental toughness. Each team consists of four athletes, each running a full lap (400 metres) before passing the baton to the next runner.
Unlike the 4×100 relay, this race demands a perfect balance of speed and strategic pacing from each athlete, as well as precise baton exchanges. The dynamic nature of the race means that team positions can shift dramatically at any point — often decided in the final meters.
It’s a test of both individual grit and collective harmony.
Key Demands and Challenges:
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Each runner must manage their energy to sprint 400 metres efficiently.
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Accurate baton exchanges within the 20-metre exchange zone.
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Navigating lane transitions after the first curve (runners merge into lane 1).
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Smart team strategy in choosing the running order (starter, middle legs, anchor).
Basic laws:
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The team includes 4 runners, each covering 400 metres.
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The first runner must stay in their lane until the end of the first curve.
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After that, runners may break to the inside lane at a marked point.
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The baton must be exchanged within the designated 20-metre zone.
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Interference, obstruction, or dropping the baton improperly may result in disqualification.
