How To Run 300 Meters With Hurdles Faster

How To Run 300 Meters With Hurdles Faster

Tracks and cross country consist of competitions that include running, obstacles, jumping and throwing. A common event of running and obstacles in the secondary are the 300 meters with obstacles. Running in a 300-meter event requires a combination of speed, power, endurance, strength and running technique, and also technique for obstacles. To improve your time in the 300 meters with obstacles, you must follow a training approach that focuses on each element of the race.

Experiment with different body positions in the starting blocks and practice exploding from them. Keep your fingers and sole on the track and heels on the blocks. Use a timer to take the time of the first 20 meters.

Practice the technique for obstacles. Some runners rely on their speed and power to jump over obstacles but the proper technique can discount seconds of your race time because it requires less time and energy to jump over obstacles. Keep a step of natural length and frequency as you approach obstacles. Avoid taking short and agitated steps. As you approach, jump directly over the obstacle with one foot forward when you are 6 or 7 feet (1, 8 or 2, 13 meters) away. Keep the front leg bent slightly and bring the back leg over the obstacle horizontally.

Improve your technique to run at speed to improve your speed between obstacles. Three fundamental bases to run properly are to stand up straight and keep your knees and feet high. Standing upright and maintaining your posture keeps your center directly on your hips and allows the main foot to fall directly below the hips. Move the feet in a circular direction. When the foot leaves the ground behind you, take your foot passing the opposite knee and directly to the ground. Keep your foot in dorsiflexion, bringing your fingers to the calf, during the step.

Improve your muscular endurance, defined as the ability to do repetitions for a period of time, with strength training. Do a combination of power exercises to improve the lactate limit and maximum strength training exercises to improve maximum strength and strength resistance potential. Choose functional strength training to enter multiple groups at the same time such as squats, deadlifts, flat bench (presses), push-ups, pull-ups, and sit-ups (sit-ups).

Council

The objective of the obstacle technique is to minimize the vertical deviation of the center of gravity.

Make a coach give you an instant opinion about your form and technique.

Video Tutorial: How to Run Faster in the 300 Meter Hurdles.

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