How to Hurdle

Co-authored by Jesse Pichardo

Last Updated: December 9, 2024 Approved

Hurdling is usually done in different events: 60 meter hurdles, 80 meter hurdles, 100 meter hurdles, 110 meter hurdles, 300 meter hurdles, and 400 meter hurdles. Hurdlers compete at almost any track-and-field meet, from middle school events, all the way to the Olympics. Hurdling is a great sport that requires good fitness, flexibility, upper body strength, and, most of all, perseverance and determination.

Part 1

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Before the Event

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Stretch. If you don't stretch, you can become seriously injured. ^{[1]
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Research source} (Pulling hamstrings are common). ^{[2]
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Run a few practice hurdles. Make sure you have your lead and trail legs figured out before the race starts. The lead leg is the leg that goes over the hurdle extended before your body. ^{[3]
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- The lead leg is usually the leg that people use to catch themselves while falling. People can trip forward or have someone push them to find which leg makes sense for them. Many people also switch back and forth between legs which is a possibility.
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Count your steps. The number of steps you take will depend on how long the course is, as well as on the person's height, weight, speed, the height of their jump, the length of the jump, and even their usual sprinting stride length. You might take 4-5 steps before the first hurdle on a 60m course and 6-8 on a 100m course.
- Steps in between will be different for every person. One thing to note, however, is that if the hurdles are evenly spaced, you should have the same amount of steps in between every hurdle. You should not take three huge steps and then eight little steps... Instead maybe take 6 regular stride steps.
- Picture yourself going barely an inch over the jump. You might find that when you try to get as low as possible, you end up clearing the jump by plenty, while increasing your speed. Practice really does make perfect! And leaning forward opens a whole new world of speed.

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During The Event

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Start the race in a sprint . You want to be going pretty fast before you reach the first hurdle, ^{[4]
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Research source} and you want to be able to make it to the first hurdle at the right speed to have your favored foot forward.
your momentum is what will carry you over. When you are about 1 to 2 feet away from the hurdle, bring the foot that isn't on the ground (lead leg) up to your butt and then quickly extend it up over the hurdle.
The ankle and the knee are supposed to be the same distance from the ground. The straight line along the shin/calf in between the ankle and the knee must be parallel to the ground and must be parallel to the hurdle. ^{[5]
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Continue the race, trying to pick up speed towards the end. Clearing the last hurdle can be difficult, but if you push yourself too much, it will be no problem, but it can hurt in the end.

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How do I improve my cardio?

Jesse Pichardo
Personal Trainer
Jesse Pichardo is a Personal Trainer and Nutrition expert based in Fresno, California. He is a Certified Personal Trainer with the National Academy of Sports Medicine. He is also a Certified Nutrition Coach through Precision Nutrition’s Level 2 Master Health Coaching Certification. He is also a Personal Trainer on staff at Fresno Athletic Training Center, a stat-of-the-art training center for personal training, bootcamps, sports-specific coaching, and athletic event training. Jesse helps clients with motivation and accountability, providing a structured and personalized fitness program for each person. No matter where a customer is in their fitness journey, Jesse prioritizes moving them up to the next level and helping them achieve their goals.

Jesse Pichardo

Personal Trainer

Expert Answer

Start with walking—it’s free, low-impact, and something you can do at your own pace. Just walk a little farther or a little faster as you get stronger. If walking isn’t your thing or you need something gentler, try a recumbent bike. It’s comfy, easy on your joints, and great for beginners. If you don't have a bike, you can use a treadmill at a slow pace with no incline. Cycling is another great option, especially if running bothers your knees or hips. It’s low-impact and gets your legs moving without putting too much stress on your body.

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I am afraid of jumping over hurdles, what can I do to conquer my fear?

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Try jumping next to it, just to realize that you can make it over the hurdle easily. Then try stepping over it and finally take a deep breath and leap over it, no problem! Remember that hurdles are made to fall if you don't make it, keeping things safer for you and allowing you to keep running.

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I'm good at them, but I get so scared when I perform in front of people. What should I do?

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First of all, you aren't out there racing for the other people; you're racing for yourself. Even if you mess up, nobody will remember it the next day. Keep in mind that it takes time, practice and perseverance. Don't stress -- your coaches wouldn't put you in that event if they didn't think you could do it.

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Hurdles is considered a jumping event so many people would technically say that a person leaps or jumps a hurdle. Coaches often say, however, to run the hurdles. This is mainly because once someone is successful at hurdling, they no longer need to jump to get over the hurdles. Beginners usually need a large leap in order to clear it.

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Remember to "check your watch". Proper arm form is bringing the arm opposite the lead leg up in front of you like you are checking your watch. The other arm will be neutral, just normal running form.

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Do it on the grass the first couple of times in case you end up falling.

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Warnings

When landing from clearing a hurdle, make sure your feet are within your designated lane. Even if no one is beside you, you will be disqualified.

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Make sure that you are familiar with the basics of hurdling, including what leg is your dominant/lead leg, which foot you have forward in the blocks, how many steps you are capable of getting before the first hurdle and between hurdles, and technique.

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When hurdling in a meet, be sure you move your arms correctly when clearing the hurdle. (arm opposite of lead leg bent across your chest, like your folding your arms with one arm, and the other arm bent behind your back in the same manner) If you do not, and you let your arms swing out haphazardly, you may hit, and possibly injure the hurdler in the lane next to you.

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Hurdling may cause injury, including pulled muscles, or falls.

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