How To Run 300M Hurdles in Track and Field

[@acemethodcoaching9102]

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[@lindapatterson1397]

I just noticed it was my athlete winning the state 300m hurdles in the red and blue stripped jersey. Brought back some wonderful memories. She was a great athlete with a tremendous work ethic! Her sister was a state 300m hurdle champion as well!

[@JuliannaTrixie]

I wish there was a hurdling program in my school 😢 I always wanted to try hurdling

[@acemethodcoaching9102]

I wish, too!

[@Rileyrudy]

Start one or try

[@amelie8181]

I have 300m hurdle today, this is my first time, because I usually do 100m, so I’m a little worried

[@aveseq]

Same mine is on wednesday

[@amelie8181]

good luck❤@@aveseq

[@xxmoonlightxx3568]

Same but tomorrow for me and I’m so terrified bc i could barely do the 200m dash last year

[@aveseq]

@@xxmoonlightxx3568 my coach took me out of it because I was really struggling with it the last few meets 😭

[@ryoushimorino9436]

I've never heard of this race where are you guys at that you have 300 m hurdles

[@stevespyder]

Had my first outdoor long hurdle race of the season 3 weeks ago. It was a mixed heat with me being the only Master athlete ( age 62 ), 2 U16 boys and a couple of HS girls. Usually I end up racing on my own as there are very few at my age that do this event in Canada, so it was fun to have a little competition, even though I was 10 seconds behind the last girl. I was using this as a training race, didn't go full out, concentrating on my form and accelerating into the hurdles, but the adrenaline of actually having other runners helped push me to my 3rd best time in this event!

[@acemethodcoaching9102]

That’s great!

[@savannahpowlus4115]

I run a 47.60 but I’m trying to get down to 45 this year. I feel really strong at the start but the end is my issue. I get way too fatigued at the last 100 and my form just completely goes out the window. I’m going to try to build my stamina to see if that helps.

[@markelkelly3144]

When should i start to kick it in on the 300, i run a 39.45 tryna get it down to 37 for state

[@xosilentnova2217]

you don't kick, you go out strong and just keep the speed as well as you can

[@acemethodcoaching9102]

@xosilentnova2217 is right! Go out fast and hang on until the finish line is fastest. The fact that you’ve run so fast by saving some energy is impressive! You’d be faster, though if you go for it!

[@hoog7365]

Being 5'9 makes it hard to clear the hurdles sometimes, especially towards the last 100m. Is it better to try and clear the hurdles and jump a bit more, or just attack the hurdle and likely hit the hurdle with my lead leg? I've been trying to approach the hurdle with my feet landing directly under me and I always end up hitting the hurdle that way.

[@oxmonkeydog]

As a 5' 6" 400m hurdler, I'd say that you should focus on clearing it cleanly and not risking a fall during the race.

[@lasvegas4164]

How is your progress coming along? I'm hoping that you are not still finding it difficult to clear the hurdles.

[@rem.eedy555]

Hello! 👋 fellow 5’9 hurdler ts hella hard

[@garrenarmentrout3551]

I’m assuming that this will not be read, but the strategy I have been using is; stride the first 100, lean in and sprint the curve, and then go faster in the homestretch. What can I do to improve this, my guess is to sprint the start, maintain, sprint

[@acemethodcoaching9102]

You assumed wrong! 😂 The best strategy for longer sprint races is to use your speed while you have it. That means early in the race. Trying to save it for the end doesn’t really work because you’re going to be fatigued no matter what you do. All the best 300/400 m runners and hurdlers go out pretty fast at the beginning, approximately 90%. Try to maintain that speed comfortably for the next 100 to 200 m and then gut it out to the finish line.

[@lasvegas4164]

I would suggest you run it the same way you would run an open 300m race. No one should have the strength to "go faster in the homestretch" unless they ran too slow in the 1st 200m. Perhaps hurdling isn't the issue. Train for the open 400m and the 300mh will be easy. Like ACE said, use your speed while you have it and then relax and maintain it. Please keep us updated.

[@evankopala6191]

I run a 42 but I want to get down to 39-37 how can I improve my time, I usally slow down by the last 2-3 hurdles

[@acemethodcoaching9102]

That’s a very involved answer. I’d be happy to help. I have two options for you: 1. Virtual Coaching Session: This gives you my full attention helping you with whatever you need to improve your hurdling. I have email or Live Zoom sessions available. Typical 24-hour turn-around. Satisfaction guaranteed! Learn more here. acemethodcoaching.com/hurdle-coaching-services/ 2. Free Video review: This is a very quick version of the coaching session, but no guarantee of timeliness (could be days or weeks) or that your video will get selected. Simply send me your video. If it is selected, I’ll email you the link when it’s done. to send me your video, go to my website: acemethodcoaching.com/home-2/hurdling-home/ there you will see how to send it. I look forward to helping you! Coach

[@lasvegas4164]

I really like the ambition. I think you answered your own question. The last 3 hurdles to the finish line is just over 80m. The 1st thing you probably need to address is endurance. If 39-37 is your goal, you can't be slowing down that early. Train for the 400m and you will find 300m hurdles to be easy. Secondly, how would you rate your hurdling technique? Once you have the strength and endurance as well as good technique/form you can move on to your steps or stride pattern. That's complexed but it really doesn't have to be. Height, strength, ability to alternate legs come into play, but you can run 37 using the same leg. Just remember, you are not running and then clearing a hurdle. every step is planned. Run 2 hurdles at race pace and have someone count your steps. When that is successful move on to 3 and 4 and so on. When you actually race, see if you are able to duplicate your practice. If so, you are well on you way, if not, you know what to work on. That should get you started.

[@xxmoonlightxx3568]

Im really slow but ive only competed 100m hurdles 2 times and got about 22 seconds and my first 300 hurdles race is tomorrow and im terrified bc everyone else on my team runs 51-55 seconds my lead leg is my right and i literally cant go over with my left. How many steps should i take between each hurdle

[@acemethodcoaching9102]

That’s a tough question to answer because there’s so many variables like speed, height, specific hurdle in the race, etc. If you’re a high school girl with decent speed, you usually take 24 steps to the first hurdle and then 17 to 19 steps for the first half of the race and then usually add two more for the last Three or four hurdles. I hope that helps.

[@xxmoonlightxx3568]

@@acemethodcoaching9102 tysm

[@lasvegas4164]

How did it go?

[@xxmoonlightxx3568]

@@lasvegas4164 lol got last place with like a minute 7 seconds but tbh i jogged it i didnt even try 😭

[@lasvegas4164]

@@xxmoonlightxx3568 I hope you keep going. You will be proud of what you accomplish.