How to Run a Hurdle Race

In the past you might have been told to “take it one hurdle at a time.” In order to do well in a hurdle race, focusing on one hurdle at a time is essential to doing well. In a race, a hurdler must jump over ten hurdles in the quickest time possible. The following might be surprising but the most imperative thing in a race is not the hurdles but rather the space in between them. Yes, jumping over the hurdles efficiently is important but managing your stride in between the hurdles resourcefully is the key to success in a race.

The best way to do well in hurdling is to imagine that there are no hurdles in the race at all! While it is against the rules to plow through the hurdles, focusing on the hurdles as an obstacle you need to get over as quickly as possible to sprint the rest of the race is a key mindset to doing well. Before you begin to do anything, you need to determine your lead leg. You can do this by standing and having someone push you from behind. Whichever leg you put forward to catch yourself with is the leg you will lead with over the hurdles. The goal is to “three step” which means taking three strides in between each hurdle. Doing this makes a hurdler’s jumping and running power much greater. The only way to master the difficult task of three stepping is to practice.

Practicing and perfecting your form takes a bit of time and a lot of effort. When you are practicing, make sure to wear running spikes so you have traction and therefore more power going over the hurdles. Taking it one hurdle at a time not only goes for races but also goes for practice. When you are practicing your form, warm up by first jumping over one hurdle a few times. Once you are warmed up move on to two, then three, and eventually around five. Stretching, conditioning, icing, and sometimes a few ibuprofen are also important to keep your body well enough to run. In the end, all the practice, training, and conditioning will pay off. The feeling of flying over hurdles in a race is more thrilling than any rollercoaster or scary movie!