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Usain Bolt has explained why it is important all elite sprinters take part in one key event early on in the season if they want to dominate major championships.
Usain Bolt has revealed a critical approach that all sprinters aiming for dominance in major championships should incorporate into their training.
Usain Bolt, widely regarded as the greatest sprinter of all time, holds eight Olympic gold medals and eleven World Championship titles, dominating the 100m and 200m events from 2008 to 2016.
He set unbroken world records in both events, clocking 9.58 seconds in the 100m and 19.19 seconds in the 200m, and achieved the unprecedented "triple-triple" by winning gold in the 100m, 200m, and 4x100m relay at three consecutive Olympics.
Known for his charismatic personality and electrifying performances, Bolt's legacy extends beyond athletics as a global sports icon.
PAY ATTENTION: Stay updated with the Latest Athletics News in Kenya from Pulse Sports
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Bolt has now explained the importance of ironically always starting their seasons with a 400-meter event.
The sprinting legend, despite his well-known aversion to the grueling distance, emphasized the foundational benefits it provides for the rest of the season.
Speaking on Justin Gatlin’s Ready Set Go podcast, Bolt explained that, before the start of every season, he took part in a 400-meter race to establish a strong base. Even though he dreaded the pain involved in preparing for the event, he acknowledged its role in building endurance and speed endurance—key components of sprinting success.
"You had to run a 400 meters at the start of the season, and then we would do 4 by 4s. Everyone has to do 400m no matter who you are," Bolt stated, highlighting the strict regimen implemented by his legendary coach, Glen Mills.
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Interestingly, despite his reluctance to compete in the individual 400 meters, Bolt found genuine enjoyment in running the 4x400m relay, even after cementing his legacy as a world-class 100m and 200m sprinter.
"I enjoyed running 4 by 400m events because it is fun. It is almost like a speed race," Bolt explained. "Coach used to give us 400m in the early parts of the season, so I got used to it."
Earlier, Bolt had made it clear that his early encounters with the 400m were far from voluntary. He recounted being forced into the event after winning it at the Boys and Girls Championships during his final year in school. Despite excelling, he never developed a passion for it.
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"The 400 meters, I didn’t care. I didn’t care about nothing. The fear of the 400, bro. I just...I just didn’t want to do it," Bolt admitted. He further elaborated on how the intense physical demand of the 400m pushed him towards the shorter sprints.
"I understand the work that you have to put in for the 400. I was like, 'Nah.' So I didn’t really have a motivation—I just didn’t want to do the 400 meters."
Even so, Bolt acknowledged that the early-season 400m races played a vital role in his development. His approach, shaped under Mills, ensured that he built the necessary endurance base before shifting focus to the explosive speed required for the 100m and 200m.
For today’s sprinters seeking to dominate, Bolt’s advice is clear: incorporating the 400m into preseason training could be the key to unlocking peak performance and maintaining consistency throughout the season.
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