Q&A for How to Hurdle

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.

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.

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.

Take longer strides and try not to stutter step before the hurdle. Also, consider timing yourself while running, and beating your time each session. For example, if you have a time of 35.2, try to shave off those extra 5 seconds and keep going with that.

Try to practice with the hurdles set to the lowest height. Once you are comfortable with that, then start adjusting the height to your corresponding event.

The lead leg is the leg that you step over the hurdle with. The trail leg is the leg that drags behind you.

Becoming faster isn't something you can just become, but it might help you to go faster if right when the gun goes and you push out of your blocks, you pop up right away and keep your momentum going. After you jump a hurdle, snap your lead leg back down to the ground as soon as possible because the more time you aren't in the air, the faster you will go. As for switching legs, try taking four steps in between the hurdles then use the same approach as you would if you weren't switching legs except put your other leg first. It may seem uncomfortable at first, but once you start doing it in meets, it will give you a better time.

Practice. Here's something you can do to help: before actually running the hurdles, stand at the side of the hurdle, leaning your against a wall, and repeatedly bring your trail leg over it at a fast pace. This will help to teach your trail leg to get over the hurdle flat and fast. Also, make sure you have proper form (leaning forward, "look at your watch" arm, etc).

This will vary, as everyone is different. Some people might take only 3 steps, while others might take 5. Try experimenting and finding what is right for you. Avoid taking stutter step as you get close to the hurdle, however.

Think of it as if you're stepping over the hurdle, rather than jumping over it. Keep yourself low and use your momentum to propel yourself forward.

Unfortunately, everyone will fall at one point or another, especially if they are just starting out. The more you practice, however, the less likely you will be to fall.

Move toward the left of your lane and work on your trail leg when you're running.

Hurdling can be a little scary even for experienced hurdlers. All you can do is practice a lot. Follow the advice in this article. Follow your coach's advice, too.

Positive thought. Thinking strong helps, but no one can be fully ready for a race. Use those nerves to pump you up.

For a makeshift hurdle, be sure to construct something that will fall without much resistance when hit. A broom balanced on two chairs, or a loosely-tied rope are some possibilities.

It is possible to switch lead legs. You should find which one's more comfortable, and go with that as your leading leg.

Yes. If you're fast enough and can jump high enough, you can do it.

Breathe in through your nose and out your mouth.

Make sure you keep your body low to the hurdles and alternate legs when jumping to maximize your speed.

Do the hurdle stretch. It's basically the position that you're in when you jump the hurdle, just sitting. Have one leg stretched out in front of you, while the other is slightly bent behind you. Do hurdle jumps with ankle weights. It's just like you're jumping the hurdle, except you just jump wearing ankle weights, and there is no hurdle.

Do trail leg drills, they're simple and effective. Search for them on YouTube if you need to. Focus on being flat when you hurdle, not bending your knees improperly, and one leg in front of the other.

Practicing beside the hurdle is a good idea. It will train you to not swing your lead leg out, because if you do, you will catch the hurdle and injure your knee or shin. Take it slow at first, and just let your body take control without overthinking it. Naturally, your brain will cause your leg to come up in order to avoid the hurdle.

You need training, a good mindset, and muscle memory. Muscle memory is the most important during hurdles, because if you mess up during a hurdle, you could end up falling on your face with no chance of getting first. Speed and endurance are important as well.

Just remember there's no time like the present and give it all you have left. Sometimes, that's all it takes to win.

There aren't many rules. Stay in your lane. Make an honest attempt to clear each hurdle. (Purposely knocking a hurdle down will disqualify you.) Both legs must pass over each hurdle. (In other words, the trailing leg may not pass to the right or left of the hurdle).

Jump a bit further than you regularly do, bend your non-dominant foot and straighten your dominant foot to safely land over the hurdle.

For short distance hurdles, any lane is fine. My personal favorites are the lanes on the edge, so you only have to worry about one other person's hurdle falling into your lane.

Any type of leg stretches are a good idea so that your leg muscles will be completely warmed up before attempting the hurdles.

To start off, get a good pair of running shoes. If you are competing, you should get spikes (a type of running shoe that has spikes on the bottom so that you can grip to the track).

Try practicing before your race if possible. Otherwise, just do your best!