Run the 300 M Hurdles

If you are interested in running the 300 M hurdles, this article is for you. It is tiring and fun race. You'll need endurance, speed, and hurdling skills to excel in this race.

Steps

  1. If you are just beginning 300 meter hurdling, you might be familiar with 55 meter or 100 meter hurdling. 100 meter and 300 meter hurdling usually takes place during the outdoor track season, while 55 meter hurdling takes place indoor. In 300 m. races, the hurdles are much farther apart, making it less necessary to count steps in between the hurdles. Most hurdlers gradually learn to stutter the steps up to each hurdle so that they have their dominant leg leading, so there is no reason to hesitate going over each hurdle.
  2. Attack every hurdle and stay low, keep an even distance between the hurdle and your body the whole race when going over. 300 meter hurdles are called intermediates, as they have a lower height than 100 meter or 55 meter hurdles. It's easier to get over them so that you can keep sprinting steadily. What you will mostly work on is decreasing airtime and having endurance to finish the race.
  3. Do not pull your lead leg around the hurdle, that will just slow you down. You want to put it up and over getting as low to the hurdle as you can, then with your trail leg snap it so you can spend less time in air, do not drag it along.
  4. Run full speed at the end and push yourself even more
  5. If you knock a hurdle down don't hesitate. Concentrate on the finish line and carry on running.



Tips

  • Breathe quicker and heavier when in blocks. This tricks your body and saves oxygen in your lungs. It will help your acceleration from the start and give you an extra push for the last 100m.
  • Don't lose focus on the curve. Keep your rhythm all the way through, even if it feels awkward.
  • Make sure you stay as low as you possibly can to the hurdle because it will increase your speed and will make you more agile for your steps between each hurdle.
  • Make sure you stretch well before starting the race.
  • When coming out of the blocks put your non-dominant foot first and get comfortable.
  • Try to count your steps between hurdles and try to maintain that number throughout the race.
  • Count your steps between the hurdles.

Warnings

  • Stay in your lane if you fall. You will be disqualified if you leave your lane.
  • You might trip and fall and hurt yourself, but if you fall, get right back up and keep on running. The race is not over until the last person crosses the finish.

Things You'll Need

  • Running Shoes
  • sprint spikes
  • Blocks to sprint out of
  • hurdles

Related Articles

You may like

Retrieved from "https://kipkis.com/index.php?title=Run_the_300_M_Hurdles&oldid=361947"